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!)


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).


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


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.


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



Prep Time: 20 minutes

Cook Time: 15 minutes

Serves 4


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*


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


  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.


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




  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!


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


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: