Chinese-Style Glazed Chicken Breasts

Gluten Free
Dairy Free
Health score
7%
Chinese-Style Glazed Chicken Breasts
45 min.
4
190kcal

Suggestions


Indulge in the delightful flavors of our Chinese-Style Glazed Chicken Breasts, a dish that perfectly marries simplicity with taste. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 45 minutes, but it also serves as a wholesome meal for up to four people. With each serving containing only 190 calories, you can enjoy a satisfying lunch or dinner without the guilt.

The star of this dish is the tender, skinless, boneless chicken breast, which is pounded to a perfect 1/4-inch thickness, ensuring it cooks evenly and absorbs the delicious glaze. The combination of hoisin sauce and apricot preserves creates a sweet and savory coating that elevates the chicken to new heights. The addition of fat-free, less-sodium chicken broth keeps the dish light while enhancing the overall flavor profile.

Whether you're looking to impress guests at a dinner party or simply want to whip up a quick weeknight meal, this recipe is sure to please. The vibrant colors and enticing aromas will fill your kitchen, making it a feast for the senses. So grab your frying pan and get ready to savor a dish that brings the essence of Chinese cuisine right to your table!

Ingredients

  • 0.1 teaspoon pepper black
  • 0.3 cup less-sodium chicken broth fat-free
  • tablespoons hoisin sauce 
  • 0.5 teaspoon salt 
  • 16 ounce chicken breast halves boneless skinless
  • tablespoon fruit spread 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Combine first 3 ingredients in a small bowl; set aside.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin.
  3. Sprinkle chicken with salt and pepper.
  4. Heat vegetable oil in a large skillet over medium-high heat.
  5. Add chicken, and saut for 3 minutes on each side.
  6. Remove chicken from pan. Reduce heat; carefully stir in broth mixture. Return chicken to pan; cook 3 minutes or until done, turning to coat.

Nutrition Facts

Calories190kcal
Protein52.92%
Fat32.35%
Carbs14.73%

Properties

Glycemic Index
8
Glycemic Load
0.01
Inflammation Score
-2
Nutrition Score
11.470869375312%

Flavonoids

Catechin
0.02mg
Epicatechin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:189.75kcal
9.49%
Fat:6.64g
10.22%
Saturated Fat:1.21g
7.55%
Carbohydrates:6.81g
2.27%
Net Carbohydrates:6.55g
2.38%
Sugar:4.38g
4.86%
Cholesterol:72.81mg
24.27%
Sodium:611.87mg
26.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.46g
48.91%
Vitamin B3:12mg
60.01%
Selenium:36.85µg
52.64%
Vitamin B6:0.86mg
42.87%
Phosphorus:242.99mg
24.3%
Vitamin B5:1.64mg
16.4%
Potassium:438.09mg
12.52%
Magnesium:31.86mg
7.96%
Vitamin B2:0.13mg
7.94%
Vitamin K:6.62µg
6.31%
Vitamin B1:0.07mg
4.93%
Zinc:0.69mg
4.6%
Vitamin B12:0.26µg
4.25%
Vitamin E:0.52mg
3.49%
Iron:0.55mg
3.08%
Copper:0.05mg
2.48%
Manganese:0.05mg
2.48%
Vitamin C:1.83mg
2.22%
Folate:6.58µg
1.64%
Calcium:10.25mg
1.03%
Fiber:0.25g
1.02%
Source:My Recipes