Honey Garlic Chicken Breast

• 分量: 4 servings
• 調理時間: 4 minutes
• 総時間: 12 minutes

材料

500g / 1 lb chicken breast (, boneless and skinless, 2 pieces)

Salt and pepper

1/4 cup flour (Note 1)

3 1/2 tbsp (50g) unsalted butter (or 2 1/2 tbsp olive oil)

2 garlic cloves (, minced)

1 1/2 tbsp apple cider vinegar (or white or other clear vinegar)

1 tbsp soy sauce (, light or all purpose, Note 2)

1/3 cup honey (or maple syrup)

手順

Cut the breasts in half horizontally to create 4 steaks in total. Sprinkle each side with salt and pepper.

Place flour in a shallow dish. Coat chicken in flour and shake off excess.

Melt most of the butter in a large skillet over high heat - hold back about 1 tsp for later.

Place chicken in skillet and cook for 2 - 3 minutes until golden. Turn and cook the other side for 1 minute.

Turn heat down slightly to medium high.

Make a bit of room in the pan and add garlic and top with remaining dab of butter. Stir garlic briefly once butter melts.

Add vinegar, soy sauce and honey. Stir / shake pan to combine. Bring sauce to simmer, then simmer for 1 minute or until slightly thickened.

Turn chicken to coat in sauce. If the sauce gets too thick, add a touch of water and stir.

Remove from stove immediately. Place chicken on plates and drizzle over remaining sauce.

栄養

• サービングサイズ: 166 g
• カロリー: 323 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 7 g
• コレステロール: 107 mg
• ナトリウム: 400 mg
• 炭水化物総量: 23 g
• 糖質総量: 21 g
• タンパク質: 28 g