Okay, okay — I asked, and you answered. I polled you guys the other day to see if you wanted me to share an easy & healthy dinner recipe, or an article about social media’s impact on body image, 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 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 hanging out on my dinner recipe 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 as always, 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 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 healthier version of something you might find at a Chinese restaurant. Rather than deep-frying the chicken, we are coating it in 100% whole wheat breadcrumbs and baking it, so you still get that delicious breaded texture! It also has the perfect amount of sauce to give it an amazing flavor, without making it too soggy or high in sodium. I love that the sriracha gives it a little kick, too.
I have been using coconut aminos in place of soy sauce for a while now, because they taste identical, but they are much lower in sodium. For example, regular soy sauce contains about 920 mg per tablespoon, and less-sodium soy sauce still contains 550 mg per tablespoon. Coconut aminos, on the other hand, contain only 270 mg per tablespoon. For those who need to be more cautious with their sodium intake, this is a great alternative.
You can find coconut aminos 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. I have also made this dish several times with cauliflower, because Ethan prefers that over broccoli! You can always adjust as needed for your family’s preferences. This recipe (and all recipes) is yours to do with what you please. : )
Baked Honey Garlic Chicken with Quinoa and Veggies
For The Chicken:
- 1 package chicken breast tenderloins cut into bite-sized pieces
- 2 eggs beaten
- 1.5 cups 100% whole wheat bread crumbs more as needed
For The Honey Garlic Sauce:
- 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
For The Quinoa:
- 1/2 cup dry quinoa rinsed in fine-mesh strainer
- 1 cup water
For The Roasted Veggies:
- 5 large carrots chopped into 2-3″ strips
- 1 8 oz package sugar snap peas
- 1 head broccoli chopped into florets
- 2-3 Tbsp extra virgin olive oil or avocado oil
- Garlic powder and fresh cracked pepper to taste
- Sesame seeds and chopped parsley to garnish
- Rinse quinoa in a fine-mesh strainer to remove residue. 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 and spray with non-stick cooking spray.
- 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.
- Dip bite-sized chicken in 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. Flip chicken halfway through using a spatula (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 chicken from oven and serve hot, along with quinoa and roasted vegetables.
BONUS: this heats up great for work lunches the next few 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 and/or pin this recipe on Pinterest so you can refer back to it! I hope you love it as much as I do!
#WellnessForTheWin #BakedHoneyGarlicChicken #VeggiesForTheWin #HealthyTakeout