Baked Honey Garlic Chicken

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I love Chinese food, but I rarely eat it because most of it is super unhealthy. Most Chinese foods these days are deep-fried and drenched in fattening and sodium-packed sauces. I love this recipe because the chicken is BAKED, but still has the texture of those fried chicken options you might find at your favorite Chinese restaurant. And you can’t even tell they are breaded with whole wheat bread crumbs! Try making this for your family and they won’t even know you’re tricking them into eating healthy. 😉

Further Food Nutritionist Commentary:

A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free with a composition of 80% carbohydrates, 18% water, and 2% vitamins, minerals, and amino acids. It's best to wait for infants to be at 12 months old before giving them honey as the spores of Clostridium botulinum bacteria can be a cruel toxin to their tiny bodies. As a carbohydrate, honey instantly boosts athletic performance, endurance and reduces muscle fatigue. Rich in B vitamins and minerals, such as calcium, iron, magnesium, phosphorus, zinc, copper and selenium, sesame seeds contribute to bone health, red blood cell development and fluid balance. When sprinkled over steamed vegetables or over a stir fry, these small seeds add another layer of crunch and is a healthy fat. At 1 oz serving, it contains 13 g of fat.

By Nikki Nies, MS, Nutritionist

Baked Honey Garlic Chicken

  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Servings: 3

Ingredients

3/4 cup whole wheat bread crumbs

3/4 cup plain Panko bread crumbs*

1/2 cup egg beaters (or 2 eggs, beaten)

pepper (to taste)

3 boneless skinless chicken breasts (cut into bite-sized pieces)
sesame seeds, to garnish
chopped fresh parsley, to garnish, optional

For sauce:

1/4 cup honey
1/4 cup reduced-sodium soy sauce
3 garlic cloves (minced)
1 tablespoon sriracha sauce, optional (I didn’t use, but I wouldn’t mind a little added heat!)

*can substitute with another 3/4 cup whole wheat bread crumbs

Instructions

1. Preheat oven to 375 F degrees. Line a baking sheet with parchment paper.
2. Add the breadcrumbs to a shallow plate/bowl. Add the eggs to another shallow plate.
3. Season the beaten eggs with pepper if desired. Add bite-sized chicken to the eggs and toss to make sure each piece is fully coated in the egg mixture.
4. Next, coat each piece of chicken with breadcrumbs and place on the baking sheet. Bake in preheated oven for about 20 minutes or until chicken is cooked through (165 F) and slightly golden brown.
5. In the meantime, add all the sauce ingredients to a small sauce pan.
6. Bring the honey garlic sauce to a boil over medium heat, then turn down the heat and cook for a few more minutes, stirring occasionally.
7. Pour sauce over chicken and toss so that the chicken pieces are fully coated.

8. Garnish with sesame seeds and parsley if desired.
9. Serve over rice and/or veggies. Enjoy!

1. Preheat oven to 375 F degrees. Line a baking sheet with parchment paper. 2. Add the breadcrumbs to a shallow plate/bowl. Add the eggs to another shallow plate. 3. Season the beaten eggs with pepper if desired. Add bite-sized chicken to the eggs and toss to make sure each piece is fully coated in the egg mixture. 4. Next, coat each piece of chicken with breadcrumbs and place on the baking sheet. Bake in preheated oven for about 20 minutes or until chicken is cooked through (165 F) and slightly golden brown. 5. In the meantime, add all the sauce ingredients to a small sauce pan. 6. Bring the honey garlic sauce to a boil over medium heat, then turn down the heat and cook for a few more minutes, stirring occasionally. 7. Pour sauce over chicken and toss so that the chicken pieces are fully coated. 8. Garnish with sesame seeds and parsley if desired. 9. Serve over rice and/or veggies. Enjoy!

Nutrition Information

Per Serving:  Calories: 382 g; Total Fat: 4 g; Saturated Fat: 0 g; Monounsaturated Fat:0 g; Polyunsaturated Fat: 0 g; Cholesterol: 66 mg; Sodium: 1246 mg; Potassium: 471mg; Carbohydrate: 58 g; Fiber: 4 g; Sugar: 26 g; Protein: 37 g

Nutrition Bonus: Vit C: 47%; Vit A: 44%; Iron: 25%; Calcium: 7%

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2 thoughts on “Baked Honey Garlic Chicken

  1. Jocelyn Hsu

    This recipe looks great! Will definitely try.

    However, I don’t appreciate your commentary about Chinese food. “Most Chinese foods these days are deep-fried and drenched in fattening and sodium-packed sauces” simply isn’t true. It might be in Chinese-American fusion foods, but traditional Chinese food is not deep-fried or drenched in sauces. Please don’t generalize about an entire cuisine, especially one that is further broken up by region.

    Reply
    1. Shanstew92 Post author

      I apologize for that statement and you are absolutely right – it is a generalization. What I’m referring to is what comes to mind for many American people these days (including myself) when they think of Chinese food — the Chinese-American fusion foods that you mentioned. Think, Panda Express! This is what many of my close friends and family members refer to as “great Chinese food”, and a lot of it is fried and unhealthy. However, that definitely does not describe the cuisine as a whole, especially in other parts of the world! Great point. I hope you try the recipe out – I think you’ll really enjoy it! 🙂

      Reply

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