Heart-Healthy Chicken in Brown Sauce

Elevate your dinner game with this Heart-Healthy Chicken in Brown Sauce—a flavorful and wholesome dish that's perfect for busy weeknights or a cozy family meal. Tender, lean chicken breasts are seared to golden perfection and then simmered in a rich, savory sauce made with low-sodium chicken broth, soy sauce, balsamic vinegar, honey, and a hint of fresh garlic and ginger. This low-fat recipe prioritizes heart health while delivering bold flavors, thanks to the natural sweetness of honey and the tangy balance of balsamic vinegar. Thickened with a cornstarch slurry, the luscious sauce clings beautifully to the chicken, creating a mouthwatering coating. Ready in just 40 minutes, this dish is quick, nutritious, and garnished with fresh green onions and sesame seeds for a hint of crunch and color. Pair it with steamed vegetables or brown rice for the ultimate heart-healthy dinner that's as satisfying as it is good for you!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 cup low-sodium chicken broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon balsamic vinegar
• 1 tablespoon honey
• 3 cloves garlic cloves
• 1 tablespoon fresh ginger
• 1 tablespoon cornstarch
• 2 tablespoons water
• 0.5 teaspoon black pepper
• 2 stalks green onions
• 1 tablespoon sesame seeds

Directions

Step 1

Begin by mincing the garlic and grating the ginger. Set aside.

Step 2

Slice the chicken breasts horizontally to create thinner cutlets. This ensures even cooking and faster preparation time.

Step 3

In a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat.

Step 4

Add the chicken breasts to the skillet, cooking each side for about 5 minutes or until golden brown and cooked through. Remove the chicken from the skillet and set aside.

Step 5

In the same skillet, add another tablespoon of olive oil if necessary. Add the minced garlic and grated ginger, sautéing briefly for about 1 minute until fragrant.

Step 6

Pour in the low-sodium chicken broth, low-sodium soy sauce, balsamic vinegar, honey, and black pepper into the skillet. Stir well to combine.

Step 7

Bring the sauce mixture to a simmer. Meanwhile, mix the cornstarch and water in a small bowl to create a slurry.

Step 8

Add the cornstarch slurry to the simmering sauce, stirring constantly until the sauce thickens slightly, about 2 minutes.

Step 9

Return the chicken to the skillet, ensuring the pieces are well-coated in the sauce. Allow to simmer for another 5 minutes so the flavors meld together.

Step 10

While the chicken simmers, chop the green onions into fine slices.

Step 11

Serve the chicken hot, garnished with chopped green onions and a sprinkle of sesame seeds. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	(1123.0g)

Amount per serving	% Daily Value*
Calories	1625.9

Total Fat 58.7g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 4.7g
Cholesterol 591.6mg	0%
Sodium 1603.6mg	0%
Total Carbohydrate 38.3g	0%
Dietary Fiber 2.5g	0%
Total Sugars 21.5g
Protein 225.0g	0%

Vitamin D 7.0IU	0%
Calcium 134.3mg	0%
Iron 9.2mg	0%
Potassium 2018.3mg	0%

*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.

Source of Calories

Fat: 33.4%

Protein: 56.9%

Carbs: 9.7%