Low Fat Asian Glazed Chicken
Savor the irresistible flavors of this low-fat Asian Glazed Chicken, a healthier twist on a beloved classic! Tender, juicy boneless chicken breasts are seared to perfection and coated in a glossy, flavor-packed glaze featuring low-sodium soy sauce, honey, rice vinegar, and a tantalizing kick of fresh ginger and garlic. A touch of sesame oil and red pepper flakes adds depth and a hint of heat, while a cornstarch slurry ensures the glaze clings beautifully to each bite. Ready in just 35 minutes, this quick and easy recipe is perfect for busy weeknights or meal prep. Garnished with toasted sesame seeds and fresh green onions, it’s a deliciously balanced dish that's low in fat yet rich in taste. Pair it with steamed rice or your favorite stir-fried vegetables for a wholesome, Asian-inspired meal that’s sure to impress!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.25 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons honey
- 1 teaspoon sesame oil
- 1 tablespoon fresh ginger, grated
- 3 cloves garlic, minced
- 1 teaspoon cornstarch
- 1 tablespoon water
- 2 tablespoons green onions, chopped
- 0.5 teaspoon red pepper flakes
- 1 tablespoon sesame seeds
- 1 packet low-fat cooking spray
Directions
Step 1
Lightly pound the chicken breasts to an even thickness for uniform cooking.
Step 2
In a medium-sized bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, sesame oil, grated ginger, minced garlic, red pepper flakes, and green onions to create the glaze.
Step 3
In a small bowl, mix the cornstarch with water until fully dissolved to make a slurry and add it to the glaze mixture. Mix well to combine.
Step 4
Heat a large non-stick pan over medium-high heat and lightly coat it with low-fat cooking spray.
Step 5
Add the chicken breasts to the pan and cook them for about 5-6 minutes on each side, or until they are cooked through and reach an internal temperature of 165°F (74°C). Remove the chicken from the pan and set aside.
Step 6
Pour the prepared glaze into the same pan, reducing the heat to medium. Cook and stir the glaze until it thickens slightly, approximately 3-4 minutes.
Step 7
Return the cooked chicken breasts to the pan, coating them well with the thickened glaze. Let it simmer for an additional 2-3 minutes to ensure the chicken absorbs the flavors.
Step 8
Serve the Asian glazed chicken hot, garnished with sesame seeds and additional chopped green onions if desired.
Nutrition Facts
| Serving size | (897.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1528.4 |
| Total Fat 44.5g | 0% |
| Saturated Fat 9.7g | 0% |
| Polyunsaturated Fat 7.9g | |
| Cholesterol 591.6mg | 0% |
| Sodium 2510.6mg | 0% |
| Total Carbohydrate 47.7g | 0% |
| Dietary Fiber 2.1g | 0% |
| Total Sugars 35.1g | |
| Protein 226.8g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 112.6mg | 0% |
| Iron 9.6mg | 0% |
| Potassium 1938.2mg | 0% |
Source of Calories