Heart-Healthy Chicken in Brown Sauce
Indulge in a flavorful yet guilt-free dinner with our Heart-Healthy Chicken in Brown Sauce recipe, a perfect balance of wholesome ingredients and bold Asian-inspired flavors. Tender, juicy boneless chicken breasts are seared to golden perfection and bathed in a luscious, rich sauce made with low-sodium chicken broth, soy sauce, balsamic vinegar, and a touch of honey for natural sweetness. Infused with the aromatic warmth of garlic and fresh ginger, this dish is finished with a light garnish of green onions and sesame seeds for added texture and freshness. Quick to prepare and designed with your health in mind, this recipe boasts lower sodium content without compromising on taste, making it an ideal choice for a nourishing, heart-smart meal. Ready in just 40 minutes, it’s perfect for busy weeknights or elegant dinner servings that everyone will love.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 cup low-sodium chicken broth
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon balsamic vinegar
- 1 tablespoon honey
- 3 cloves garlic cloves
- 1 tablespoon fresh ginger
- 1 tablespoon cornstarch
- 2 tablespoons water
- 0.5 teaspoon black pepper
- 2 stalks green onions
- 1 tablespoon sesame seeds
Instructions
Begin by mincing the garlic and grating the ginger. Set aside.
Slice the chicken breasts horizontally to create thinner cutlets. This ensures even cooking and faster preparation time.
In a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat.
Add the chicken breasts to the skillet, cooking each side for about 5 minutes or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add another tablespoon of olive oil if necessary. Add the minced garlic and grated ginger, sautéing briefly for about 1 minute until fragrant.
Pour in the low-sodium chicken broth, low-sodium soy sauce, balsamic vinegar, honey, and black pepper into the skillet. Stir well to combine.
Bring the sauce mixture to a simmer. Meanwhile, mix the cornstarch and water in a small bowl to create a slurry.
Add the cornstarch slurry to the simmering sauce, stirring constantly until the sauce thickens slightly, about 2 minutes.
Return the chicken to the skillet, ensuring the pieces are well-coated in the sauce. Allow to simmer for another 5 minutes so the flavors meld together.
While the chicken simmers, chop the green onions into fine slices.
Serve the chicken hot, garnished with chopped green onions and a sprinkle of sesame seeds. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1626 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.7 g | 75% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1604 mg | 70% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 21.5 g | ||
| Protein | 225.0 g | 450% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 134 mg | 10% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2018 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
