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High Protein Low Calorie Honey Garlic Chicken - Easy, Flavor-Packed Dinner

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.25 to 1.5 pounds boneless, skinless chicken breasts, cut into bite-size pieces
  • 1 tablespoon cornstarch (optional, for light coating)
  • 1 tablespoon olive oil or avocado oil
  • 4 cloves garlic, minced
  • 1/4 cup low-sodium chicken broth
  • 2 tablespoons reduced-sodium soy sauce or tamari
  • 1.5 to 2 tablespoons honey
  • 1 tablespoon rice vinegar (or apple cider vinegar)
  • 1 teaspoon sesame oil (optional, for flavor)
  • 1/2 teaspoon crushed red pepper flakes (optional, for heat)
  • Salt and black pepper, to taste
  • 2 teaspoons cornstarch mixed with 2 tablespoons water (slurry, optional for thicker sauce)
  • Sliced green onions and sesame seeds, for garnish (optional)
  • Steamed broccoli, green beans, or snap peas (optional sides)

Method
 

  1. Prep the chicken: Pat the chicken dry with paper towels and cut into 1-inch pieces. Season lightly with salt and pepper. For extra browning, toss with 1 tablespoon cornstarch to coat.
  2. Make the sauce: In a small bowl, whisk together chicken broth, soy sauce, honey, rice vinegar, sesame oil (if using), and red pepper flakes. Taste and adjust the balance of sweet and salty as you like.
  3. Sear the chicken: Heat the oil in a large nonstick skillet over medium-high. Add the chicken in a single layer and cook 3 to 4 minutes without moving, until browned on one side. Flip and cook another 2 to 3 minutes until cooked through. Transfer to a plate.
  4. Sauté the garlic: Lower heat to medium. If the pan is dry, add a teaspoon of oil. Add the garlic and cook 30 seconds, stirring, until fragrant. Don’t let it burn.
  5. Build the glaze: Pour in the sauce mixture. Bring to a gentle simmer. If you prefer a thicker glaze, stir in the cornstarch slurry and simmer 1 to 2 minutes until glossy.
  6. Coat the chicken: Return the chicken and any juices to the pan. Toss to coat and simmer 1 minute to marry the flavors. Remove from heat.
  7. Garnish and serve: Top with green onions and sesame seeds if you like. Serve with steamed veggies and a small portion of rice or cauliflower rice for a low-calorie plate.