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Skinny Lemon Glazed Chicken, Sweet and Sassy

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This spectacular sweet and spicy lemon glazed chicken will make your taste buds sizzle!  Studies show eating spicy food is good-for-you.  It’s one of my favorite ways to make chicken!  The skinny for each serving, 236 calories, 4 grams of fat and 6 Weight Watchers POINTS PLUS.  Check out my serving tips below for a few side dishes to make with this chicken. It’s super fast to make and fabulously delicious!

Prep Time: 12 minutes

Cook Time: 13 minutes


Ingredients

¾ cup Panko bread crumbs, see shopping tips

2 garlic cloves, minced

½ teaspoon salt

¼ teaspoon fresh ground pepper

4 (4 oz each) chicken breasts, boneless, skinless, (1 pound total)

¼ cup fresh lemon juice

¼ cup honey

1-2 teaspoons Tabasco Sauce (use only 1 teaspoon-if you don’t want it too spicy)

1 tablespoon extra virgin olive oil

Cooking spray

 

Instructions

1. In a shallow dish, add bread crumbs, garlic, salt, pepper and blend together.  Dredge both sides of chicken in crumb mixture.

2. In a small bowl, combine lemon juice, honey and Tabasco.  Set aside.

3. Coat a large non-stick pan with cooking spray.  Add olive oil and heat over medium heat.  Add chicken, cover and sauté until browned on both sides and cooked through, about 5-6 minutes on each side.  Remove chicken to a plate.

4. Add lemon-honey glaze to pan. Cook for about 30 seconds until syrupy.  Return cooked chicken to pan, flipping chicken once to coat with the glaze.

5. Remove from pan and serve.

Makes 4 servings (each serving, 4 ounces)


Food Fact

Panko bread crumbs come from Japan.  They’re a type of crisp, light, large breadcrumbs.  Panko crumbs are typically used to coat foods for frying or sauteing.  They’re coarser than most bread crumbs and create a crisper crust.


Healthy Benefits

Most of the healthy benefits of spicy food comes from a compound called capsaicin.  It’s the ingredient which makes chili peppers hot.  One of the most accepted claims is when you eat spicy food, it promotes sweating and opens the sinuses and bronchial.

Just one squeeze of a lemon contains a whopping 45% of your daily recommended amount of vitamin C.  Lemons also contain calcium, magnesium, and potassium.


Shopping Tip

Fresh peeled whole garlic cloves can be found at Trader Joe’s and most supermarkets. They’re packed in plastic bags and are very convenient to use when a recipe calls for fresh garlic. You’ll find them in the refrigerator section of the produce department.

Panko bread crumbs are available in most supermarkets in the Asian section. I bought mine at Trader Joe’s.


Serving Tips

 

 

I love serving this chicken dish with my recipes for Country Fried Potatoes and Garlic Sauteed Spinach.  If you’re looking for a simply potato dish try my Dreamy, Dairy Free, Skinny Mashed Potatoes or just a small baked potato.


Weight Watchers (old points)
5
Weight Watchers POINTS PLUS 6

SKINNY FACTS: for 1 (4 oz) serving
236 calories, 5g fat, 24g protein, 26g carbs, 0g fiber, 169mg sodium, 18g sugar
FAT FACTS: for 1 serving
432 calories, 22g fat, 27g protein, 33g carbs, 1g fiber, 1,045mg sodium, 20g sugar

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57 Responses to “Skinny Lemon Glazed Chicken, Sweet and Sassy”

  1. The Better Baker Says:

    I saw this recipe earlier this week and thought it sounded scrumptious! Thanks for sharing at Weekend Potluck.

  2. admin Says:

    My pleasure Marsha! Thanks so much for always hosting such a fun party!!!
    thebetterbaker.blogspot.com

  3. Tony @ Simple Awesome Cooking Says:

    Wow, looks like a great weeknight meal idea. I like bringing in a little heat to pair up with the sweet and sour. Looking forward to giving this one a go!

  4. admin Says:

    Thanks so much Tony…Enjoy!

  5. la gourmande Says:

    une bien belle recette, merci

  6. admin Says:

    De rien!

  7. Rae Says:

    Sounds wonderfully delicious as well as healthy – one I shall definitely be trying very soon!

  8. admin Says:

    Thanks Rae…Enjoy!
    All the best,
    Nancy

  9. Miz Helen Says:

    We just love the fresh flavor of the lemon. This looks like a delicious recipe and I can’t wait to try it. Hope you are having a great weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  10. admin Says:

    Thanks Miz Helen…You are so sweet. Thanks for hosting your wonderful link party!

  11. E Braddock Says:

    Great Chicken! Really great. Easy prep, quick cook time and super delicious!
    Love this Recipe!

  12. admin Says:

    I’m so glad you loved this recipe…Thanks for the feedback!

  13. Jenny Says:

    Made this last night, and it was fabulous!!

  14. admin Says:

    Oh great Jenny…Thanks for taking the time to let me know!
    With best wishes,
    Nancy

  15. Frank - iblogjuicing.com Says:

    Hi Nancy! This one is definitely next on my list to try, looks awesome! Frank

  16. admin Says:

    You know I want to hear what you think, Frank!
    Can’t wait…
    Best,
    Nancy

  17. Mags Says:

    Hi Nancy,
    Thanks for this recipe. This was delicious!!.My 2 year old son even ate it and he eats nothing!!

  18. admin Says:

    Wow that’s the real sign of approval! That’s why for years I’ve tested many of my recipes on my kids.
    Have fun skinny cooking!
    With my best wishes,
    Nancy

  19. Frank - iblogjuicing.com Says:

    Hi Nancy, this lemon glazed chicken was absolutely delicious! My wife & I loved it, thanks again! Frank

  20. admin Says:

    Thanks for your terrific feedback Frank. You made my night!
    Have a great weekend.
    Best,
    Nancy

  21. crissy Says:

    I added an extra kick with a little cayenne pepper in the sauce but otherwise followed the recipe to a ‘T’ and absolutely loved it. I too paired it with the Spinach dish but tossed the spinach with some olive oil and Barilla pasta and placed the chicken on top and it was to die for. I will definitely make it again.

  22. admin Says:

    I love your feedback Crissy! I’m so happy you enjoyed this recipe. The way you served it sounds so yummy!
    With my best wishes,
    Nancy

  23. Lisa Says:

    I have made this twice and although I love the lemon sauce, I can’t keep the panko mix on the chicken and end up scraping the pan and serving most of it along side the chicken. Any ideas that might help or I will scrap this recipe!

  24. Gabrielle B Says:

    I was online this morning looking for healthy recipes for I and my husband. This was the first site I found, so I try’ed out this recipe this morning. It was very easy to make in no time and we loved it very much.

  25. admin Says:

    That’s so great to hear Gabrielle. I’m so happy you enjoyed this recipe and found my site.
    Best of luck to you,
    Nancy

  26. admin Says:

    Lisa, I’m so sorry you’ve had trouble with this recipe! You could try dipping the chicken into 1 or 2 egg whites first, then dredge both sides of chicken in crumb mixture.
    If you give it a try, I’d love to hear how it turned out!
    Best wishes,
    Nancy

  27. Miz Helen Says:

    I love the Lemon Flavor with Grilled Chicken. Hope you are having a great summer weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  28. admin Says:

    Thanks so much Miz Helen. I love sharing at Full Plate Thursday each week!
    Enjoy,
    Nancy

  29. Rie Says:

    Hello! I happened to find this recipe on another site, and the number of calories it was saidto have was about a hundred and a bit more. I believe the site was Active.com. Do you have any idea why the numbers are different when the recipes are exactly the same?

  30. admin Says:

    Geez Rie. You’ve got me stumped. A few years ago, I contributed some on my recipes on their site. But, if it’s not my recipe then maybe both recipes are similar.
    Thanks for stopping by to let me know.
    With my best wishes,
    Nancy

  31. Jeanean Says:

    I just made this tonight. It is now my favorite chicken dish! So delicious! I even scraped and ate the crumbs from the pan when nobody was looking. Not my proudest moment – but I don’t regret it.

  32. admin Says:

    What a crack up you are Jeanean! You sure made me laugh out loud. Hey I’ve been guilty of that myself!
    So thrilled you enjoyed it.
    With my best wishes,
    Nancy

  33. Dan Says:

    This recipe was absolutely delicious. Next time we are going to cut the pieces smaller and have it similar to a general tso’s type dish. Flavor was delicious!!!

  34. admin Says:

    Thanks Dan. I’m so happy you enjoyed this recipe!

  35. Donna Says:

    Golly gosh it was HOT!!!!! And given how pathetic we are with spicy food, I only used half a tablespoon of Tabasco. But it was oh so delicious. I put a whole lemon in my Thermomix, added the honey and Tabasco. I put it aside then put in two lightly toasted bits of bread with the garlic cloves, salt & pepper. The remaining moisture from the sauce made the crumbs coat the diced chicken perfectly. I will definitely be making this again. With slightly less Tabasco. ;-)

  36. admin Says:

    Thanks for your feedback Donna. I like your steps and you can easily use less Tabasco sauce next time.
    With my very best wishes,
    Nancy

  37. Skinny Lemon Glazed Chicken, Sweet and Sassy | Foodies Says:

    […] http://www.skinnykitchen.com/recipes/skinny-lemon-glazed-chicken-to-wake-up-your-taste-buds/ […]

  38. Skinny Lemon Glazed Chicken, Sweet and Sassy | The best diet blog ever! Says:

    […] By admin […]

  39. Shannon - AKA Design / Bloggers & Brands Says:

    Looks super yummy! Thank you for linking to the Weekend re-Treat link party!
    xo,
    Shannon
    http://www.akadesign.ca

  40. admin Says:

    Thanks for such a fun link party Shannon!

  41. kazi Says:

    Yummy !! Sure looks delicious .

  42. Miz Helen Says:

    I really like the lemon, honey and a kick of Tabasco, this looks fantastic! Thank you so much for sharing with Full Plate Thursday and have a great week!
    Miz Helen

  43. admin Says:

    Thanks so much for the link party. See you next week!

  44. The DIY Homegirl Says:

    This sounds so easy and yummy! Thanks for sharing; I will definitely be making this soon!

  45. admin Says:

    Thanks…I hope you enjoy it!

  46. Diane Balch Says:

    I love the contrast of the honey and the tabasco sauce. Thanks for sharing your chicken with us on foodie friday.

  47. admin Says:

    My pleasure Diane. See you at your ext link party!

  48. Kelsee Says:

    When I was calculating the calories for this I entered in all the ingredients except the chicken and I got the 236, once I entered the amount of chicken it was 130 calories more. I think there might have been something skipped on accident in this recipe when calculating the calories.

  49. admin Says:

    Kelsee, I calculated this recipe using Panko bread crumbs. This type of bread crumbs are so much lower in calories and fat. 3/4 cup has 134 calories and 2 grams of fat. Maybe you did your calculation with regular bread crumbs. 3/4 cup has 320 calories and 4 grams of fat. I did change my recipe to only use Panko bread crumbs.

    I hope this clears things up for you.
    My best,
    Nancy

  50. Kelsee Says:

    Thank you, I did use the Panko as well, but I when i entered into my app the app had a different panko calorie amount entered, i found the right one and its back to the right amount. Thank you again.

  51. admin Says:

    Oh good Kelsee. I hope you enjoy it!

  52. Kelsee Says:

    We did, we really enjoyed it. Except instead of the tabasco sauce we used Berberre seasoning.

  53. admin Says:

    Thanks for the feedback Kelsee. I’m so happy to hear you enjoyed it.

  54. Mannette Says:

    If any of you are just browsing…….gotta make this one. I was sooooo surprised how amazingly delicious this was. Easy too. A definite keeper. The sauce is sweet, tart and spicy. I’m considering, next time, adding a bit of toasted coconut with the panko. I can’t quit thinking of the uses for this sauce…..broccoli for sure, shrimp too. Anyway, try it……you’ll love it.

  55. lisa bilak Says:

    Everyone must give this recipe a try. It was delicious. It’s recipes like this that make this life change a delicious reality. .Thank you thank you!

  56. juli Says:

    yum! this was a hit! Will make again!

  57. admin Says:

    Yeah! I’m so happy you enjoyed it Juli.

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