Sweet and Sticky Chicken is a one pot meal using fresh vegetables, heathy fats, and your favorite cut of chicken. One serving has: Calories 358, Carbs 54g, Protein 24 g, Fats 6g
In the fitness world chicken is a mainstay in the diet but as you can imagine it gets old pretty quickly. Baked chicken. Grilled chicken. Boiled chicken. After a while it doesn’t sound too appetizing, does it? Well, this Sweet and Sticky Chicken one pot meal will bring your taste buds back to life and can easily fit into your daily macros.
I did a few slight changes to the original recipe for Sweet and Sticky Chicken by Tiffany at Don’t Waste The Crumbs. I prefer using healthy fats like olive oil or coconut oil in place of butter especially when it comes to protein. The veggies and the amount of veggies was another change I made in order to meet my normal vegetable intake for the day. If you prefer to sub in sweet potatoes for the new potatoes then go right ahead, but remember to calculate the nutrient breakdown according your changes.
Nutrient Breakdown: Calories 358, Carbs 54g, Protein 24 g, Fats 6g
Sweet and Sticky Chicken…
Preheat the oven to 350 degrees. Spray a 9×13 oven proof dish with cooking spray.
Cut the new potatoes, asparagus, bell pepper, onion, and baby carrots into 1 inch pieces to help speed up the cooking process. Then layer the veggies in the bottom of the dish.
In a medium bowl combine the molasses, honey, ketchup, maple syrup and all seasonings.
Please note: The molasses will give the chicken a smokey flavor. You can always omit this if it’s not to your taste.
Place the chicken breasts in a separate bowl and pour 1/4 of the liquid mixture over it. Stir to coat well. Set aside the rest of the liquid mixture to use as the glaze.
Layer the chicken on top of the veggies and cover with any liquid remaining in the chicken bowl.
Drizzle olive oil over the chicken breasts and bake for 25 minutes.
The Sweet and Sticky Chicken Glaze…
It’s time to make the glaze while the chicken is cooking.
Heat the remaining liquid mixture in a saucepan and bring to a simmer.
Combine the cornstarch and water in a small bowl and then add to the sauce stirring constantly. Bring to a boil then reduce to a simmer for 1-2 minutes.
Pour the glaze over the top of the chicken and continue to bake for another 20-25 minutes or until the chicken is done.
If the chicken cooks quicker than the veggies, then remove the chicken and place on a warm plate and then return the veggies to the oven to continue baking until done.
- 12 baby carrots
- 8 red new potatoes, cut into quarters
- 1 medium onion, cut into 1 inch pieces
- 1 bell pepper, de-seeded and cut into 1 inch pieces
- ½ pound asparagus, cut into 1 inch pieces
- 1 pound chicken
- 2 tbsp molasses
- 2 tbsp honey
- 2 tbsp maple syrup
- 2 tbsp ketchup
- ½ tbsp Italian seasoning
- ¼ tsp onion powder
- ¼ tsp garlic powder
- ½ tsp salt
- ½ tsp pepper
- 1 tbsp olive oil
- 1 tbsp corn starch + 3 tbsp water
- Preheat oven to 350 degrees. Spray 9x13 inch dish with cooking spray.
- Cut veggies into one inch pieces and layer in the bottom of the dish.
- Place the chicken in a medium bowl.
- In a separate medium bowl combine the molasses, honey, maple syrup, ketchup, and seasonings.
- Pour ¼ of the liquid mixture over the chicken and coat well. Set the remaining sauce aside to make the glaze.
- Add the chicken and any liquid from the chicken bowl on top of the vegetables and bake for 25 minutes.
- In the meantime, heat the remaining sauce in a saucepan on the stove. Bring to a simmer.
- Combine the cornstarch and cold water, stirring to make a slurry. Add to the sauce and bring to a boil, stirring constantly.
- Reduce to a simmer until thickened.
- Pour glaze over the chicken and continue to cook for 20-25 minutes or until the chicken is done.
- If the chicken is done before the veggies, then remove the chicken and place on a warm plate and continue to cook the veggies until tender.
Sweet and Sticky chicken with roasted vegetables. Yum!
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