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! Each serving has 256 calories, 6 grams of fat and 8 Weight Watchers SmartPoints.  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 Tips

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 SmartPoints
8
Weight Watchers POINTS PLUS
7
Weight Watchers
(old points) 6

SKINNY FACTS: for 1 (4 oz) serving
256 calories, 6g fat, 1.5g sat. fat, 55mg chol, 27g protein, 26g carbs, 0g fiber, 169mg sodium, 18g sugar
FAT FACTS: for 1 serving made with full fat ingredeints
432 calories, 22g fat, 27g protein, 33g carbs, 1g fiber, 1,045mg sodium, 20g sugar

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

  1. Diane Balch Says:

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

  2. admin Says:

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

  3. 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.

  4. 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

  5. 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.

  6. admin Says:

    Oh good Kelsee. I hope you enjoy it!

  7. Kelsee Says:

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

  8. admin Says:

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

  9. 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.

  10. 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!

  11. juli Says:

    yum! this was a hit! Will make again!

  12. admin Says:

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

  13. Ann Smith Says:

    Will any bread crumbs do. I live in Cyprus and have never seen the ones mentioned in any of the supermarkets here ?

  14. Helene Cohen Bludman Says:

    Oh does this sound good. I can’t wait to try this one!

  15. admin Says:

    You’ll love how easy it is to make Helene. Enjoy!

  16. admin Says:

    You your favorite kind of bread crumbs Ann. Enjoy!

  17. Michelle @ A Dish of Daily Life Says:

    This looks so delicious! We make lemon chicken recipes all the time…I am always glad to add another one to the lineup! The lemon flavor is definitely a family fave!

  18. admin Says:

    I hope you thoroughly enjoy this one Michelle!

  19. Carolann Says:

    Well now since you said they were sassy I’m going to have to make these! lol Pinned!

  20. admin Says:

    Yay!

  21. Tina Says:

    I am trying that tomorrow 🙂

  22. admin Says:

    I’d love to hear your feedback Tina. Enjoy your dinner!

  23. Ginger Gaubert Says:

    I pinned this last week. Trying to cut out some carbs, so do you think that it would be good without the Panko bread crumbs? Thought I would try it that way.

  24. admin Says:

    Although I haven’t try it without the bread crumbs Ginger, I can’t imagine why it wouldn’t taste yummy. If you decide to give it a try, I’d LOVE your feedback!

  25. Ginger Gaubert Says:

    I’m fixing it tonight for dinner. I will let you know how it comes out!

  26. admin Says:

    Thanks Ginger. I’m looking forward to your feedback!

  27. Ginger Gaubert Says:

    Nancy, the chicken breasts were delicious even without the Panko breading–that glaze is so yummy! Just the right amount of tartness from the lemon juice, sweetness from the honey, and heat from the hot sauce! Will definitely make this again! Thanks for sharing the recipe. I love your food blog. 🙂

  28. admin Says:

    Oh good Ginger! You are so sweet to let me know how this chicken dish turned out. I’m so happy to hear you enjoyed it!
    My best,
    Nancy

  29. Dine Decorate Design Says:

    […] 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! Each serving has 236 calories, 4 grams of fat and 6 Weight Watchers POINTS PLUS. Check out …read more […]

  30. Suzanne Fluhr Says:

    I can’t eat spicy food—garlic is ok, but not chile nor too much pepper. Do you think the chicken recipe would still be good with no Tabasco?

  31. admin Says:

    I think this chicken would still taste wonderful, even leaving out the Tabasco.
    I hope you thoroughly enjoy it Suzanne!
    My best,
    Nancy

  32. Patricia @ Grab a Plate Says:

    The combo of all these ingredients — yum! Love the lemon with chicken!

  33. Erin's Weekly Bootcamp Meals, 5/4/15GoTimeTraining - GoTimeTraining provides Wichita personal training, fitness programs, and bootcamps using lifestyle transformation programs and nutritional guidance tailored to your goals, no matter your age, size Says:

    […] Skinny Lemon Glazed Chicken: calories – 236, protein – 24 g, carbs – 26 g, fat – 5 g […]

  34. admin Says:

    Thanks for including one of my very favorite chicken recipes Erin. I hope everyone enjoys it!
    My best,
    Nancy

  35. Cathy Chester Says:

    This sounds delicious and just the kind of dish my family loves!

  36. Suzanne Fluhr Says:

    I’ve pinned this one. I can’t eat spicy (hot) food, but I think this will work well without the tabasco. My husband likes sweet meat and I like the points.

  37. Marcia @ Menopausal Mother Says:

    Sounds yummy and easy to make!

  38. admin Says:

    Thanks so much Marcia!

  39. admin Says:

    It sure will Suzanne. Enjoy!

  40. admin Says:

    I’m so happy to hear it Cathy. Have fun with this recipe!

  41. Lisa Hill Says:

    It looks really yummy and delicious. And its skinny chicken so no need to be worried. But I had a question, Is Panko bread really important. The country fried potato recipe is also amazing.

  42. admin Says:

    I do love this chicken with the Panko bread crumbs. It’s so good. That said, I’ve never made it without. If you decide to try it that way, I’d love your feedback!
    Also, thrilled to hear you enjoyed the country fried potatoes. Thank you!
    All the best,
    Nancy

  43. Haralee Says:

    Honey and lemon, delicious. This sounds wonderful and easy! Thanks

  44. admin Says:

    One of my favs Haralee.
    Enjoy!

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