Low Fat Asian Glazed Chicken
Delight your taste buds with this Low Fat Asian Glazed Chicken, a flavorful and guilt-free dinner option that’s perfect for busy weeknights! Featuring tender, juicy boneless chicken breasts lightly seared in a non-stick pan and coated in a glossy, homemade glaze, this recipe brings bold Asian-inspired flavors to your plate without the extra calories. The glaze, crafted with low-sodium soy sauce, honey, rice vinegar, ginger, garlic, and a hint of sesame oil, strikes the perfect balance of sweet, savory, and tangy. A touch of red pepper flakes adds just the right amount of heat, while sesame seeds and green onions make for vibrant, aromatic garnishes. Quick to prepare and ready in under 40 minutes, this dish is an excellent choice for health-conscious food lovers seeking a high-protein, low-fat meal. Pair it with steamed rice or sautéed veggies for a wholesome, restaurant-quality experience at home!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.25 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons honey
- 1 teaspoon sesame oil
- 1 tablespoon fresh ginger, grated
- 3 cloves garlic, minced
- 1 teaspoon cornstarch
- 1 tablespoon water
- 2 tablespoons green onions, chopped
- 0.5 teaspoon red pepper flakes
- 1 tablespoon sesame seeds
- 1 packet low-fat cooking spray
Instructions
Lightly pound the chicken breasts to an even thickness for uniform cooking.
In a medium-sized bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, sesame oil, grated ginger, minced garlic, red pepper flakes, and green onions to create the glaze.
In a small bowl, mix the cornstarch with water until fully dissolved to make a slurry and add it to the glaze mixture. Mix well to combine.
Heat a large non-stick pan over medium-high heat and lightly coat it with low-fat cooking spray.
Add the chicken breasts to the pan and cook them for about 5-6 minutes on each side, or until they are cooked through and reach an internal temperature of 165°F (74°C). Remove the chicken from the pan and set aside.
Pour the prepared glaze into the same pan, reducing the heat to medium. Cook and stir the glaze until it thickens slightly, approximately 3-4 minutes.
Return the cooked chicken breasts to the pan, coating them well with the thickened glaze. Let it simmer for an additional 2-3 minutes to ensure the chicken absorbs the flavors.
Serve the Asian glazed chicken hot, garnished with sesame seeds and additional chopped green onions if desired.
Nutrition Facts
Calories |
1528 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.5 g | 57% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 2511 mg | 109% | |
| Total Carbohydrate | 47.7 g | 17% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 35.1 g | ||
| Protein | 226.8 g | 454% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 113 mg | 9% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1938 mg | 41% | |
*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.
