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Keto Chicken Breast Fitness Meal

Korean Honey Garlic Chicken Breast

Prep : 3 minutes
Cook : 7 minutes
Author : Anna Lee
Cuisine : korean
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Serving : 4
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10-minute skillet chicken breast with Korean honey garlic sauce is so flavorful, juicy, and tender. High in protein and low in calories, this recipe is perfect for a healthy and filling fitness lunch or dinner. Perfect for weight loss.

Ingredients

  • 1.3 lb chicken breast
  • 1/2 cup all purpose flour
  • 2 tbsp sesame oil

Dakgangjeong Sauce:

  • 2 tbsp Gochujang hot pepper paste (Note 1)
  • 1 tsp garlic, chopped
  • 2 tbsp honey, or sugar
  • 2 tbsp tomato sauce
  • 1 tbsp soy sauce
  • 1/2 bowl water

Instructions

Dakgangjeong Sauce:

  • Prepare a container and put gochujang pepper paste, honey, tomato sauce, soy sauce, and water.
  • Mix well and set aside.

Pan-Fried Chicken:

  • Prepare 3~4 gloves of garlic, peeled and chopped. Set aside.
  • Prepare a plate and put all-purpose flour on the plate.
  • Wash the chicken breasts and wipe them dry with kitchen paper.
  • Cut the chicken breasts crosswise on one side only. (Note 2)
  • Dip them evenly in flour on both sides. (Note 3)
  • Heat the skillet over high heat. Pour in oil and add the chicken breasts. Don't turn them, but pan fry them for 2 to 3 minutes.
  • Turn them to the other side and pan fry them for another 2 minutes.
  • Add chopped garlic and stir fry for 30 second.
  • Pour the sauce over them and let it come to a boil. Turn the chicken breasts over to the other side in the sauce for 1 minute.
  • Ready to serve. Sprinkle chopped scallions and sesame seeds over the chicken and eat with steamed rice.

Video

Tips & Notes:

1. If you don't have gochujang pepper paste or can't tolerate spicy food, you can omit it. You can subtract it or reduce it to 1 tablespoon. My version is already reduced and only slightly spicy.
2. Cut the chicken breasts crosswise before dipping them in flour. This can shorten the frying time. In this way, the chicken breasts can be fried in a short time and they'll be juicy and tender.
3. Dry the chicken breasts with kitchen paper and then dip them in flour, the flour can lock its gravy. So it can be juicy.
4. If you want to add sliced onions, add them when you add the sauce.

Nutrition Information:

Serving: 100g Calories: 333kcal (17%) Carbohydrates: 24g (8%) Protein: 34g (68%) Fat: 11g (17%) Saturated Fat: 2g (13%) Polyunsaturated Fat: 4g Monounsaturated Fat: 4g Trans Fat: 0.02g Cholesterol: 94mg (31%) Sodium: 460mg (20%) Potassium: 632mg (18%) Fiber: 1g (4%) Sugar: 10g (11%) Vitamin A: 93IU (2%) Vitamin C: 4mg (5%) Calcium: 15mg (2%) Iron: 2mg (11%)
Keyword: chicken breast recipe,skillet chicken breast
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