Skinny Garlic Chicken: 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!
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
- 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.
- 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.
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
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
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: Easy and Delicious
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!
I made this but replaced the PROCESSED brown sugar with pure maple syrup. Still yummy.
Sounds great. I love maple syrup! I’m going to give it a try Cindy.
My best,
Nancy
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!!!
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?
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
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
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!! :))
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!!!
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
Thanks for being so understanding Jaime!
All the best,
Nancy