Garlic Chicken-The Healthier Way

Sreeja.V's picture

Jul. 26, 2013

A very famous chicken recipe with loads of spiciness and mouth-watering flavor! Being my family favorite, I love to prepare this dish very often. Check this out!

Ingredients

Lean chicken 1 Pound , boneless, diced
Low calorie oil 1 Tablespoon
Green chiles 2 Medium , sliced
Crushed garlic 4 Teaspoon
Assorted vegetables 3/4 Cup (12 tbs) , (mushrooms, broccoli and bell peppers recommended along with other vegetables of your choice)
Water 1 Cup (16 tbs)
For the chicken marinade:
Whole egg 1 Medium , beaten
All purpose flour 1 Cup (16 tbs)
Fresh garlic 10 Medium , crushed
Low sodium soy sauce 2 Teaspoon
Red chili powder 1/2 Teaspoon
Salt To Taste
For frying marinated chicken:
Low calorie oil 7 Tablespoon
For the sauce:
Honey 2 Teaspoon
White vinegar 2 Teaspoon
Chili flakes 1 Teaspoon
Corn flour 1 Teaspoon

Directions

GETTING READY

1. In a large mixing bowl, combine all the ingredients for the chicken marinade with the boneless chicken pieces. Mix well so that the chicken pieces are completely coated with the mixture.

2. Heat oil in a pan and pan-fry the coated pieces of chicken. Make sure the pieces are fully cooked. Once done, remove them onto a paper towel to drain the excess oil. Set this aside.

3. In a bowl, mix together the ingredients to prepare the sauce for the gravy. Mix well and set aside.

MAKING

4. Heat a pan with oil. Add green chilies. Saute on a medium-low heat for a little while until the chilies change color. Then, add the garlic and saute for another minute.

5. Once the garlic turns light brown, add the vegetables. Stir fry on a medium-high heat for about 5 minutes.

6. Add salt and the fried chicken to the vegetables.

7. Add the prepared honey mixture sauce and water. Stir and allow it to come to a boil. Once it starts to boil, stir well to avoid lumps.

SERVING

8. Serve with hot steamed rice.

Recipe Summary

Difficulty Level: Medium
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 589Calories from Fat 318

 % Daily Value*

Total Fat 35 g53.8%

Saturated Fat 6 g30%

Trans Fat 0 g

Cholesterol

Sodium 260 mg10.83%

Total Carbohydrates 37 g12.3%

Dietary Fiber 2 g8%

Sugars 2 g

Protein 30 g60%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet