Healthy Honey Chicken {Asian Inspired}

If you enjoy Asian (Chinese) food like my husband and I do, but don’t enjoy the massive amounts of sodium and calories that many Asian pre-made or take-out dishes have, then homemade is the way to go.  I was skeptical when I first found this recipe due to the lengthy list of ingredients, but I thought it sounded so delicious, I couldn’t resist.  And don’t worry, it didn’t take as long as I expected it would!

I originally found this recipe on Damn Delicious and made a few changes to make it a bit healthier (the pictures are MUCH better quality than mine too, so check it out to see what the recipe is SUPPOSED to look like!)

NUTRITION TIDBITS

A way to make Asian food much more calorically-friendly, is to skip the rice and add your favorite vegetables such as a stir fry mix or Asian vegetable blend (steamed or roasted).

11

First coat the chicken by cutting them into 1 inch cubes, dip them in beaten eggs and then into panko crumbs.

7

Add them to a 9 x 13 baking pan coated with non-stick cooking spray.  Spread out the chicken to form a single layer so the chicken cooks evenly.

2

Bake the chicken for 15-20 minutes at 400 degrees Fahrenheit or until the chicken is cooked thoroughly and has a crispy texture.

While the chicken is cooking, prepare the honey garlic sauce.  Combine the honey, garlic and soy sauce in a sauce pan over low heat.  Mix the water and cornstarch together and combine this mixture with the honey garlic sauce in the sauce pan until thickened (about 1-2 minutes).  Remove from heat and add chicken to sauce.  Toss to coat and sprinkle with sesame seeds.

This meal is best served immediately; however, if you’re anything like our household, we rarely eat food fresh out of the oven.  I personally do much of my cooking during the morning and early afternoon hours (when my kids play nicely on their own and/or during naps).  So if you want to reheat it and still have the crispy chicken texture then microwave it for a few minutes, then place it in a covered fry pan for a few minutes until crispy.

2014-08-25 16.48.02

 

HEALTHY HONEY CHICKEN {ASIAN INSPIRED}

Prep Time: 20 minutes

Cook Time: 15 minutes

Serves 4

INGREDIENTS

8 Chicken breasts, tenders (approx. 2 oz each) cut into 1-inch chunks

2 large eggs, beaten

1 ½ cup whole wheat Panko bread crumbs

black pepper and salt to taste*

HONEY GARLIC SAUCE

1/3 cup honey

2 cloves garlic, minced (add more or less depending on preference)

2 tablespoons lite soy sauce (50% less sodium than original)

1 tablespoon cornstarch

2 green onions, thinly sliced

1 tablespoon sesame seeds

DIRECTIONS

  1. Preheat oven to 400 degree F. Coat 9×13 baking dish with nonstick cooking spray.
  2. Season chicken with salt* and pepper to taste. Working in batches of about 5-6 pieces of chicken, dip chicken into eggs, then coat them in Panko crumbs, coating each piece thoroughly.
  3. Place chicken in baking dish in a single layer. Bake for 15-20 minutes or until the chicken is fully cooked and golden brown.
  4. In a medium saucepan combine honey, garlic and soy sauce. Heat over medium-high heat, stirring occasionally.
  5. In a small bowl, combine cornstarch with 1/3 cup water. Add cornstarch mixture to saucepan and heat until liquid thickens, about 1-2 minutes.
  6. Stir in chicken and gently toss to coat.
  7. Sprinkle chicken with sesame seeds and green onions.

NUTRITION INFORMATION (1 serving)

353 Calories, 6 g Fat, 1 g Saturated Fat, 43 g Total Carbohydrates, 3 g Fiber, 32 g Protein

*I like to limit the amount of salt I use in cooking since there are plenty of other ways to season food without the added sodium, however, if you enjoy salt, feel free to add to taste.

© 2014 Kristy Hegner

 

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2 Comments

  1. Wow! The hubs would LOVE this one— adding to my menu next week. I’m really intimidated by cooking Asian inspired meals, but this one seems so simple!

    Like

    • It really is simple, I’ve made it a few times and its turned out good every time 🙂

      Like

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