Skinny Lemon Glazed Chicken, Sweet and Sassy

fiery-lemon-glazed-chicken-4
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 6 Blue WW Freestyle SmartPoints, and 8 Green.  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 Facts

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 come from a compound called capsaicin.  It’s the ingredient that 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 simple potato dish try my Dreamy, Dairy Free, Skinny Mashed Potatoes, or just a small baked potato.

 

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

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
FACTS: for Freestyle SmartPoints
133 calories, 1g sat. fat, 18g sugar, 1g protein

Comments

  1. I love this recipe…my mom made it once a while back and I fell in love with it. I’ve made it several times since. I love lemon and honey, and sweet & spicy are SO good together! This has a perfect blend of sweet, spicy, and the nice tang from the lemon juice

  2. Thanks so much for your feedback. I’m so glad you enjoyed this chicken!
    All the best,
    Nancy

  3. This was outstanding! We were at a loss for lemons and used limes and the results were excellent! Thanks, Nancy for another great recipe!

  4. Thanks so much for your wonderful feedback Skip! Now I can’t wait to try this recipe using limes.
    All the best,
    Nancy

  5. Hi the recipe sounds delicious! Just wanted to let you know I ran the ingredients in the WW recipe builder & I cane up with 8 WW Freestyle SmartPoints. To all who follow the WW program, they may want to adjust the points. Thanks for the recipe.

  6. Linda with the old SmartPoints program, this recipe does have 8 SmartPoints. But, with the new Freestyle program, when you subtract out the chicken, it has 6 Freestyle SmartPoints.
    I hope you enjoy this recipe!
    My best,
    Nancy

  7. Jeanie, I’m so sorry but at this point, I’ll only be including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to 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,
    Nancy

  8. Made this tonight and it was so delicious – my husband went back for seconds. Left out the Tabasco which was fine especially since we love lemon flavored chicken. Will definitely be making this again. Thank you!

  9. I love to hear it. so happy you both enjoyed this chicken recipe! Thanks so much for your feedback.
    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!