Name: Skinny Garlic Chicken: Easy and Delicious
Prep time: 10 min
Total time: 25 min
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)

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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!

Why You'll Love My Skinny Garlic Chicken

A Skinny Garlic Chicken is a delicious and nutritious meal that's perfect for those who are looking for a quick and easy dinner option. This dish is packed with flavor and protein, while being low in calories, making it a guilt-free indulgence. The bold garlic flavor will satisfy your cravings without compromising your health goals.

Whether you enjoy it on its own, with rice, or as a topping for salads or wraps, Skinny Garlic Chicken is a versatile and satisfying meal. The simple preparation and minimal ingredients make it a convenient choice for busy weeknights. So, if you're craving a flavorful and healthy meal that won't disappoint, give Skinny Garlic Chicken a try.

A Deeper Dive into the Ingredients for Skinny Garlic Chicken

Extra virgin olive oil: A high-quality cooking oil known for its health benefits and subtle flavor. It's a great choice for those looking to reduce unhealthy fats in their diet. Extra virgin olive oil is rich in monounsaturated fats, which have been linked to various health benefits, including heart health.

Garlic: A pungent and aromatic ingredient that adds depth and complexity to the dish. Garlic is also known for its potential health benefits, including antibacterial and anti-inflammatory properties. Garlic contains compounds like allicin, which has been studied for its potential benefits for heart health, digestion, and immune function.

Brown sugar: Offers a touch of sweetness that caramelizes when cooked, creating a delicious crust on the chicken. It also adds a hint of moisture, helping to keep the chicken tender and juicy. Brown sugar is a healthier alternative to refined white sugar, as it contains small amounts of vitamins and minerals.

Water: Used to create a glaze that coats the chicken, enhancing the flavors and adding a glossy finish. Water also helps to prevent the chicken from drying out during cooking, ensuring a moist and tender texture.

Boneless skinless chicken breasts: A lean protein source that is low in fat and calories, making it a healthy choice for those looking to maintain a balanced diet. Chicken breasts are also versatile and can be used in a variety of dishes. They are a good source of protein, essential for building and repairing tissues.

By understanding the role of each ingredient, you can appreciate how they work together to create a delicious and nutritious meal.

How to Make Skinny Garlic Chicken

This recipe offers a delicious and nutritious way to enjoy chicken. It's quick and easy to prepare, making it perfect for busy weeknights. The combination of garlic, brown sugar, and olive oil creates a flavorful glaze that complements the tender chicken.

Ingredients:

Olive oil
Garlic
Brown sugar
Water
Chicken breasts
Salt
Pepper

Instructions:

Preheat the oven: Set your oven to 450°F (230°C) to ensure the chicken cooks evenly and develops a crispy exterior.
Prepare the baking dish: Line a baking dish with aluminum foil to make cleanup easier. Lightly coat the foil with cooking spray to prevent the chicken from sticking.
Sauté the garlic: In a small nonstick pan, heat the olive oil over medium heat. Add the minced garlic and sauté until it becomes tender and fragrant. Be careful not to burn the garlic, as it can become bitter.
Create the glaze: Remove the sautéed garlic from the pan and stir in the brown sugar and water. This mixture will form a sweet and savory glaze that coats the chicken and adds a burst of flavor.
Prepare the chicken: Place the chicken breasts in the prepared baking dish. Arrange them in a single layer to ensure even cooking.
Apply the glaze: Generously pour the garlic and brown sugar mixture over the chicken breasts. Ensure that the chicken is evenly coated with the glaze.
Season the chicken: Sprinkle the chicken with salt and pepper to taste. This will enhance the natural flavors of the chicken and balance the sweetness of the glaze.
Bake the chicken: Place the uncovered baking dish in the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through. To check for doneness, use a meat thermometer and ensure the internal temperature reaches 165°F (74°C). The cooking time may vary depending on the size and thickness of the chicken breasts.
Serve: Once cooked, remove the chicken from the oven and let it rest for a few minutes before serving. This allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful dish. Plate the chicken breasts and spoon the remaining sauce over them.

Tips:

For a crispier skin, broil the chicken for a few minutes after baking.
Serve with your favorite sides like roasted vegetables or rice.
Store leftovers in the refrigerator for a quick and easy meal later in the week.

Nutritional Information:

This recipe offers a healthy and balanced meal with a low calorie count and a good source of protein. The combination of lean chicken, vegetables, and a flavorful glaze makes it a satisfying and nutritious choice.

By following these instructions and incorporating these tips, you can enjoy a delicious and healthy Skinny Garlic Chicken that is sure to impress your taste buds.

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

garlic chicken and spinach photo | Skinny Kitchen

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