HONEY GARLIC CHICKEN BREAST

HONEY GARLIC CHICKEN BREAST

Prep time: 4 mins | Cook time: 8 mins | Total time: 12 mins | Servings: 4

Ingredients

500 grams/1 pound chicken breast, boneless and skinless (2 pieces)

Salt and pepper

1/4 c. (60grams) flour

3.5 tablespoons (50grams) unsalted butter (or 2 1/2 tablespoons olive oil)

2 garlic cloves, minced

1.5 tablespoons apple cider vinegar (or white or other clear vinegar)

1 tablespoon soy sauce, light or all-purpose

1/3 c. (90grams) honey (or maple syrup)


How to make Honey Garlic Chicken Breast

Step 1: To make a total of 4 steaks, cut the breasts horizontally in half, then sprinkle both sides with salt and pepper.

Step 2: In a shallow dish, place the flour, then coat the chicken, shaking the excess off.

Step 3: In a large skillet, melt most of the butter over high heat, reserving about a tsp for later. Once the butter has melted, add the chicken to the skillet and cook for about 2 to 3 minutes until golden. Flip and continue to cook the other sides for a minute more.

Step 4: Adjust the heat to slightly medium-high. Make a little room in the pan, add in the garlic, top with the rest of the butter, and briefly stir after the butter has melted.

Step 5: To the skillet, add in the vinegar, soy sauce, and honey. Stir or shake the pan to mix. Allow the mixture to simmer for about a minute until it has thickened a little. Then, turn the chicken to coat. Add a splash of water if the sauce gets too thick,

Step 6: When done, serve the chicken on plates and drizzle with the remaining sauce. Enjoy!

Notes:

For a gluten-free version, use cornflour or cornstarch instead.

Light or all-purpose soy sauce is suited for this recipe. Dark soy sauce is not advisable.

You can use the sauce for any protein that is suitable for searing in the pan like chops, steaks, or cutlets. Simply follow the recipe as is but adjust the cooking time accordingly. Make sure to add the garlic and the rest of the sauce ingredients before the dish is thoroughly cooked. This way the meat will finish cooking as the sauce reduces down into a syrupy consistency.

For this recipe, use “Firm” tofu cut into about 0.75cm or 1/4-inch thick steaks. Pat dry, spray with oil, season with salt and pepper, and lightly coat with flour. Using oil, grease the bottom of the skillet and set over medium-high heat. Place the tofu in the skillet and cook for about a minute per side until crispy. Transfer on paper towels when done. To make the sauce, melt 2 tbsp (30 grams) butter in a small saucepan or skillet and follow the recipe as is.

Use thawed, well-drained (if using frozen) large prawns, and make sure to pat them dry. With the flour recipe, lightly coat the prawns and sear for about a minute on the first side. Flip and continue to cook the other side for another 30 seconds, then proceed to Step 4.

If using fish, cook as instructed. And the sauce is perfect to use with fish, too! A great economical sauce for fish for its strong flavour.

NUTRITION FACTS:

Serving: 166g | Calories: 323cal (16%) | Carbohydrates: 23g (8%) | Protein: 28g (56%) | Fat: 13g (20%) | Saturated Fat: 7g (44%) | Cholesterol: 107mg (36%) | Sodium: 400mg (17%) | Potassium: 486mg (14%) | Sugar: 21g (23%) | Vitamin A: 350IU (7%) | Vitamin C: 2mg (2%) | Calcium: 12mg (1%) | Iron: 1mg (6%)

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