Okay, okay — I asked, and you answered. I polled you guys the other day to see if you wanted me to share an easy and healthy dinner recipe, or an article about body image/social media, and the majority of you went with the dinner recipe. You guys clearly love and think about food as much as I do, haha. You’re in good company! 😉 Don’t worry; those of you who answered body image will get some more of my insight on that topic very soon! Quick side note: I genuinely appreciate everyone who votes on my polls and engages with me in any way on Instagram. It really is helpful for me to get an idea of what you like seeing most, and it’s also fun to get to know some of you in the process! So thank you! 🙂
Alright, let’s talk about this Baked Honey Garlic Chicken I’m about to share.
You know you’ve nailed the recipe when your husband takes one bite and says, “Damn, babe.” Yeah, that’s how delicious this meal is.
This is actually an oldie but goodie that has been on my Lunch & Dinner page for a while. I’ve remade it several times recently and naturally I’ve changed it up a bit because it has been a few years since its debut. Updating it has been on my “to-do” list for oh, I don’t know, seven months. I found a few ways to improve the process, and of course, added lots of veggies. You can use whichever veggies your family prefers, per usual. I have made it multiple times with a few different kinds, and it never disappoints! But I do highly recommend the ones that I listed in the recipe, as they seem to complement the flavors of the sauce perfectly.
This is basically a lightened up version of something you might find at a Chinese restaurant. When you cook these things at home, however, you know exactly what’s going in it, and it tends to be much better for you. Rather than deep-frying the chicken, we are coating it in 100% whole wheat breadcrumbs and then baking it, so you still get that delicious breaded texture without all the unhealthy added fat. It also has the perfect amount of sauce to give it an amazing flavor, but it’s not completely dripping in sodium.
Just to put it in perspective, I’m going to tell you how much sodium is in regular soy sauce, reduced sodium soy sauce and coconut aminos per tablespoon!
- Regular Soy Sauce: 920 mg per Tbsp
- Less Sodium Soy Sauce: 550 mg per Tbsp
- Coconut Aminos: 270 mg per Tbsp
Coconut Aminos win by a long shot! Click here to snag some for yourself. You can find them at Walmart, Target, Trader Joe’s, Whole Foods – pretty much everywhere!
This is not to say you can’t or shouldn’t ever have soy sauce, but it is important to be mindful of how much you are using due to the sodium content, and I’m all for healthier alternatives that still totally satisfy me without sacrificing flavor. If you do stick with soy sauce, I would try to go for the lower sodium version.
I absolutely love this baked honey garlic chicken with roasted sugar snap peas, carrots and broccoli on top of a bed of quinoa. The flavor combo is just amazing. Ethan and I tend to prefer quinoa over brown rice in dishes like this, and it stays moist longer in the fridge (at least in my experience). If you prefer brown rice, you can absolutely use that as your starch instead. As you can see from my photos I have also made it several times with cauliflower, because Ethan prefers that over broccoli! Adjust as needed for your family’s preferences. This recipe is yours to do with what you please. : )
Baked Honey Garlic Chicken with Quinoa and Veggies
A lightened up version of Honey Garlic Chicken paired with quinoa and veggies for a delicious and balanced meal!
- 1 package chicken breast tenderloins, cut into bite-sized pieces
- 2 eggs, beaten
- 1.5 cups 100% whole wheat bread crumbs (more as needed)
- Optional: Sesame seeds and chopped fresh parsley, to garnish
- 1/4 cup honey
- 1/4 cup coconut aminos (or less-sodium soy sauce)
- 1/2 Tbsp minced garlic (or 3 cloves of garlic, minced)
- 1 Tbsp sriracha sauce (omit if you don’t like spicy)
- 1/2 cup dry quinoa
- Cook according to package instructions; don’t forget to use a fine mesh strainer to rinse your quinoa before cooking it! Link provided is for a 2-pack for only $9.99.
- 1 cup water
- 5 large carrots, chopped into 2-3″ strips
- 1- 8 oz package sugar snap peas
- 1 head of broccoli, chopped into florets
- ~2-3 Tbsp extra virgin olive oil
- Garlic powder and fresh cracked pepper, to taste
- Cook quinoa according to package instructions, and set aside when done.
- Preheat oven to 400 F degrees. Line two large baking sheets with foil or parchment paper.
- In a large bowl, toss veggies in extra virgin olive oil (or avocado oil), garlic pepper and fresh cracked black pepper, and place in the oven prior to breading the chicken. Save this bowl for later. (You will cook the veggies for a total of ~30-35 minutes. Toss around 15 minutes to roast evenly. Veggies will be fully cooked around the same time that the chicken is done.)
- Next, add whole wheat breadcrumbs to a shallow bowl.
- Add the eggs to another shallow dish, and beat. Season with pepper, if desired.
- Add bite-sized chicken to the eggs and toss to make sure each piece is fully coated.
- Next, transfer chicken from the eggs to the breadcrumbs, toss to coat, and place on the prepared baking sheet.
- Bake in preheated oven for about 20 minutes or until chicken is cooked through (165 F internal temperature) and slightly golden brown. Toss chicken halfway through (around 10 minutes) to brown evenly.
- While chicken is cooking, prepare your honey garlic sauce. Set aside.
- Once chicken is fully cooked, remove from oven, and transfer pieces to the large bowl you used for the veggies. Pour sauce over the chicken, and toss / stir with a spoon to coat all of the pieces as much as possible.
- Transfer chicken back to the baking sheet, and place back in the oven for 3-5 minutes.
- Remove from oven and serve hot, along with quinoa and roasted veggies.
*If you want to make this meal during the week, let’s say on a Tuesday evening, you could use some time on Sunday to: cut the chicken in bite-sized pieces, chop up the veggies, and prepare the sauce. You could even cook the quinoa! Then it will be super easy to throw everything together for a quick and healthy weeknight dinner.
BONUS: this heats up great for work lunches the next 1-2 days! Sometimes reheated chicken freaks me out, but when it’s breaded and has sauce on it, I find it to be a lot more appetizing the next day. You’ll have the whole office wondering what that delicious smell is! 🙂
As always, tag me in your creations @wellnessforthewin on Instagram so I can see what you make! : )
#WellnessForTheWin #BakedHoneyGarlicChicken #VeggiesForTheWin #HealthyTakeout