Low Fat Chicken in Brown Sauce
Savor the flavor without the guilt with this Low Fat Chicken in Brown Sauce recipe—a lighter spin on classic comfort food that's packed with rich, savory taste. Featuring tender, bite-sized chicken breast pieces delicately seasoned with garlic, ginger, and black pepper, this dish bursts with vibrant colors from fresh carrots, bell peppers, and onions. The silky brown sauce, thickened effortlessly with a cornstarch slurry, combines low sodium soy sauce and chicken broth for a healthy twist on traditional Asian-inspired cuisine. Garnished with green onions and sesame seeds, this recipe is quick to prepare in under an hour and pairs beautifully with brown rice or quinoa for a wholesome, nutrient-packed meal. Perfect for weeknight dinners, this low-fat entrée is ideal for health-conscious foodies seeking bold flavor and nourishing ingredients.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 0.25 cup Low sodium soy sauce
- 1 cup Chicken broth
- 2 tablespoons Cornstarch
- 3 tablespoons Water
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 medium Onion, sliced
- 1 large Carrot, thinly sliced
- 1 medium Bell pepper, julienned
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 2 tablespoons Green onions, sliced
- 1 tablespoon Sesame seeds
Instructions
Begin by cutting the chicken breasts into bite-sized pieces.
In a small bowl, mix the soy sauce and chicken broth. Set aside.
In another bowl, dissolve the cornstarch in the water to create a slurry. This will be used to thicken the sauce later.
Heat the olive oil in a large non-stick skillet over medium-high heat.
Add the minced garlic and grated ginger to the skillet, stirring for about 30 seconds until fragrant.
Add the sliced onion and cook until it starts to become translucent, approximately 2-3 minutes.
Add the chicken pieces to the skillet, seasoning with black pepper and salt. Cook, stirring occasionally, until the chicken is browned and cooked through, about 7-10 minutes.
Add the sliced carrot and bell pepper to the skillet. Cook while stirring for 3-4 minutes until the vegetables start to soften but still remain crisp.
Pour the soy sauce and chicken broth mixture into the skillet. Bring it to a simmer.
Slowly add the cornstarch slurry to the skillet while stirring continuously to avoid lumps. The sauce will begin to thicken.
Reduce the heat and let the sauce simmer for an additional 3-4 minutes until it has reached the desired consistency.
Sprinkle the sliced green onions and sesame seeds over the chicken and vegetables, tossing to combine.
Serve immediately, pairing well with brown rice or quinoa to keep it a low-fat meal.
Nutrition Facts
Calories |
1629 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.3 g | 58% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 4068 mg | 177% | |
| Total Carbohydrate | 61.7 g | 22% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 21.8 g | ||
| Protein | 232.0 g | 464% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 242 mg | 19% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 3348 mg | 71% | |
*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.
