Honey Glazed Chicken (Weight-Loss & WW Friendly)

Exceptional Honey Glazed Chicken (Weight-Loss & WW Friendly)

A lean, high-protein dish featuring a glossy, flavorful glaze without the excess sugar or fats found in restaurant versions.

• Prep time: 10 minutes

• Cook time: 15 minutes

• Servings: 4

• Calories: ~230 kcal per serving

Ingredients

For the Chicken:

• 1 ½ lbs boneless, skinless chicken breast

• 1 tsp olive oil

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp garlic powder

• ½ tsp paprika

For the Honey Glaze:

• 3 tbsp pure honey

• 2 tbsp low-sodium soy sauce

• 1 tbsp fresh lemon juice

• 2 tsp Dijon mustard

• 2 cloves garlic, finely minced

• ¼ cup low-sodium chicken broth

• 1 tsp cornstarch (optional, for a thicker glaze)

Instructions

1. Season the Chicken: Pat the chicken breasts dry with paper towels. Season both sides evenly with salt, black pepper, garlic powder, and paprika.

2. Sear: Heat the olive oil in a large nonstick skillet over medium heat. Add the chicken and cook for 5–6 minutes per side until golden brown and the internal temperature reaches 165°F (74°C). Remove chicken from the pan and set aside.

3. Whisk the Glaze: In a small bowl, whisk together the honey, soy sauce, lemon juice, Dijon mustard, minced garlic, and chicken broth.

4. Deglaze & Simmer: Pour the mixture into the same skillet used for the chicken. Bring to a gentle simmer, scraping up any browned bits from the bottom of the pan to incorporate that extra flavor.

5. Thicken (Optional): If you prefer a thicker sauce, whisk the cornstarch with 1 tablespoon of water to create a slurry. Stir it into the simmering sauce for 1–2 minutes until glossy.

6. Coat: Return the chicken to the skillet. Spoon the glaze over the meat and simmer for 2–3 minutes, turning the chicken to ensure every inch is coated in the sticky sauce.

7. Rest: Remove from heat and let the chicken rest for 2 minutes. This allows the juices to redistribute and the glaze to fully set.

Nutritional Breakdown (Per Serving)

Chef’s Tips for Success

• Heat Control: Keep the pan at medium heat. Honey has a high sugar content and can burn quickly if the flame is too high.¹

   

• Flavor Boost: For a kick of heat, add a pinch of red chili flakes to the sauce. For an Asian-inspired twist, add 1 tsp of freshly grated ginger.

• Meal Prep: This stores beautifully in airtight containers for up to 3 days. To keep the chicken moist when reheating, add a tiny splash of water or broth before microwaving.