Skinny Garlic Chicken, Wonderfully Easy and Delicious

All you garlic lovers will LOVE this chicken…An instant hit and will have everyone wanting more! As it bakes, the garlic and sugar melt into a sweet glaze. This dish can be prepped in the morning, refrigerated, and baked just before serving. Each very tender chicken breast has 208 calories, 5 grams of fat and 5 Blue WW Freestyle SmartPoints and 7 Green. So yummy served with my recipe for Super Healthy, Garlic Sauteed Spinach or Skinny Garlic Green Beans. That’s truly all you’ll need!

Helpful Tips About this Recipe

Makes 4 chicken breast (each serving, 4 ounces of chicken with sauce)
Healthy Benefits
Studies suggest that regularly eating garlic helps lower blood pressure, controls blood sugar and blood cholesterol, and boosts the immune system. It has also been found to reduce the risk of esophageal, stomach, and colon cancer.
Shopping Tips
I love the convenience of using fresh peeled garlic cloves from a bag. The bag is resealable which keeps garlic fresh. I buy it at Trader Joe’s and most supermarkets sell it this way too.
Prep Tips
Lately, I’ve noticed how large many packaged chicken breasts are. Because of this be sure to cut them into 4-ounce breasts. Any leftover pieces can be frozen and used later to add to a stir fry dish or soup.
Serving Tips
Serve this chicken with Super Healthy, Garlic Sauteed Spinach or Skinny Garlic Green Beans.
WW Freestyle SmartPoints 5-Blue
WW SmartPoints
7-Green
SKINNY FACTS: for 1 breast with garlic sauce
208 calories, 5g fat, 1.5 sat. fat, 55mg chol, 26g protein, 20g carbs, 0g fiber, 227mg sodium, 18g sugar
FACTS: for Freestyle SmartPoints
88 calories, 1g sat. fat, 0g protein, 13g sugar

Skinny Garlic Chicken, Wonderfully Easy and Delicious

5 from 1 vote
Prep Time 10 minutes
Bake Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine American
Servings 4
Calories 208 kcal

Ingredients
  

  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons  fresh garlic cloves, chopped, see shopping tips
  • ¼ cup brown sugar
  • ½ tablespoon water
  • 4 boneless skinless chicken breasts (1 pound total, each breast 4 ounces), see prep tips
  • Salt and pepper,  to taste

Instructions
 

  • Preheat oven to 450 degrees. Line a baking dish with aluminum foil and lightly coat with cooking spray. Set aside.
  • In a small nonstick pan, add oil and garlic. Sauté garlic until tender about 1-2 minutes. Remove from heat and stir in brown sugar and water.
  • Place chicken breasts in the foiled lined baking dish. Cover with garlic and brown sugar mixture.Sprinkle with a little salt and pepper, to taste. At this point, you can place it in the refrigerator and store it until ready to bake. If you store in the refrigerator, it might take a little longer for the baking time.
  • Bake, uncovered, for 15-20 minutes until chicken is completely cooked. Cooking time will depend on the size and thickness of the chicken. Be sure to check for doneness after 15 minutes.
  • To serve: Plate each breast and spoon a little sauce over each.

Nutrition

Serving: 1breastCalories: 208kcalCarbohydrates: 20gProtein: 26gFat: 5gSaturated Fat: 1.5gCholesterol: 55mgSodium: 227mgSugar: 18g
Tried this recipe?Let me know how it was!

10 Comments

  1. I made this but replaced the PROCESSED brown sugar with pure maple syrup. Still yummy.

  2. Sounds great. I love maple syrup! I’m going to give it a try Cindy.
    My best,
    Nancy

  3. I love your recipes, but I have a quick question: why do you not also include the WW points value for the purple plan? This is the plan I follow, and would love a quick reference to the points value of a dish, instead of having to calculate it myself. Thank you for all your wonderful recipes!!!

  4. I’m going to try this, but do we not need to dissolve the brown sugar in the garlic mixture before pouring it over the chicken? I would think the sugar might be crunchy if not dissolved first. Your thoughts?

  5. Emily, I haven’t made this recipe in quite a while but I don’t remember this as an issue. To be completely safe, you can stir in the sugar and water and heat for about 30 seconds to dissolve.
    I hope you enjoy it!
    My best,
    Nancy

  6. Jamie, thanks for all the kind words regarding my recipes!!!

    There’s a very good reason. For all these years I’ve used a different program than WW to input all of my recipes so I can do the nutrition facts and points.

    I have hundreds of recipes and don’t have the time to input them into WW to make the calculations for the purple plan. Maybe in the future.

    My best wishes,

    Nancy

  7. Thank you so much for your response! Completely understandable! I will just continue to put them into my WW app myself, to calculate the purple plan. Can’t wait to see what new recipes you come up with next!! Have a wonderful day!! :))

  8. This is one of my “go to” recipes. It isn’t the prettiest chicken I have ever made, but it is wonderfully tasty and my whole family loves it. Thank you!!!

  9. I’m thrilled to hear it Nina. Thank you! and I agree, it might not be the prettiest, but it sure is yummy!
    All the best,
    Nancy

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