Skinny Garlic Chicken, Wonderfully Easy and Delicious

garlic chicken
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!

Prep Time: 10 minutes
Bake Time: 15-20 minutes


Ingredients

1 tablespoon extra virgin olive oil

2 tablespoons fresh garlic cloves, chopped, see shopping tip

¼ cup brown sugar

½ tablespoon water

4 boneless skinless chicken breasts (1 pound total, each breast 4 ounces), see prep tip

Salt and pepper, to taste


Instructions

1. Preheat oven to 450 degrees. Line a baking dish with aluminum foil and lightly coat with cooking spray. Set aside.

2. In 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.

3. 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 in refrigerator and store until ready to bake. If you store in refrigerator, it might take a little longer for the baking time.

4. 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.

5. To serve: Plate each breast and spoon a little sauce over each.

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 Tip

Serve this chicken with Super Healthy, Garlic Sauteed Spinach or Skinny Garlic Green Beans.

WW Freestyle SmartPoints 5-Blue
WW SmartPoints
7-Green
WW POINTS PLUS
 6

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

Comments

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

  2. 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!!!

  3. 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?

  4. 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

  5. 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

  6. 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!! :))

  7. 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!!!

  8. 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

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!