Honey Garlic Chicken Breast
Ingredients
- 500g / 1 lb chicken breast , boneless and skinless (2 pieces)
- Salt and pepper
- 1/4 cup (60g) flour (Note 1)
- 3.5 tbsp (50g) unsalted butter (or 2 1/2 tbsp olive oil)
- 2 garlic cloves , minced
- 1.5 tbsp apple cider vinegar (or white or other clear vinegar)
- 1 tbsp soy sauce , light or all purpose (Note 2)
- 1/3 cup (90g) honey (or maple syrup)
Instructions
- Cut the breasts in half horizontally to create 4 steaks in total. Sprinkle each side with salt and pepper.
- Place flour in a shallow dish. Coat chicken in flour and shake off excess.
- Melt most of the butter in a large skillet over high heat - hold back about 1 tsp for later.
- Place chicken in skillet and cook for 2 - 3 minutes until golden. Turn and cook the other side for 1 minute.
- Turn heat down slightly to medium high.
- Make a bit of room in the pan and add garlic and top with remaining dab of butter. Stir garlic briefly once butter melts.
- Add vinegar, soy sauce and honey. Stir / shake pan to combine. Bring sauce to simmer, then simmer for 1 minute or until slightly thickened.
- Turn chicken to coat in sauce. If the sauce gets too thick, add a touch of water and stir.
- Remove from stove immediately. Place chicken on plates and drizzle over remaining sauce.
Recipe Notes:
1. Gluten free - use cornflour / cornstarch instead. It
won't brown quite as evenly but once covered in sauce, you won't know the
difference.
2. Soy Sauce - Light or all purpose soy sauce is suitable
for this recipe. I don't recommend using Dark Soy Sauce (flavour will dominate,
bottle label will say if it is Dark Soy Sauce).
3. Other proteins: This sauce is ideal to use for any
protein that is suitable for searing in a pan. Use chops, steaks, cutlets!
Follow the recipe as written, including dusting the protein with flour. Just
adjust the cook time - the trick is to add the garlic and other sauce
ingredients before it is fully cooked through, so the meat finishes cooking as
the sauce reduces down into a syrupy consistency.
Tofu - Use FIRM tofu. Cut "steaks" about 0.75cm /
1/4" thick. Pat dry, spray or rub with oil, sprinkle with salt and pepper,
THEN lightly coat with flour. Coat base of skillet with oil over medium high
heat, then cook tofu 1 min each side until crispy, then remove onto paper
towels. Then make the sauce in a small saucepan or skillet using just 2 tbsp
(30g) butter (instead of 3.5 tbsp), following recipe from Step 5. Serve with
crispy tofu!
Prawns/shrimp - use large prawns (thaw, drain well and pat
dry if using frozen). Lightly coat prawns with flour per recipe and sear for 1
minute on the first side, then just 30 seconds on the other side before
proceeding with Step 5.
Fish - cook per recipe for chicken breast. This sauce is
very, very good with fish! This is a good sauce for economical fish because
it's a strong flavoured sauce. For expensive fish, I think it's better to let
the flavour of the fish come through and serve with an elegant sauce like this
Lemon Butter Sauce.
4. Nutrition per serving, assuming you scrape every drop of
Sauce from the pan, and why wouldn't you? 🙂
NUTRITION INFORMATION:
Serving: 166gCalories: 323kcal (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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