By Amy Lynam
Double Crunch Honey Garlic Chicken Breasts
12 steps
Prep:15minCook:15min
Updated at: Wed, 16 Aug 2023 23:51:23 GMT
Nutrition balance score
Unbalanced
Glycemic Index
63
Moderate
Glycemic Load
81
High
Nutrition per serving
Calories970.6 kcal (49%)
Total Fat20.5 g (29%)
Carbs127.4 g (49%)
Sugars70.2 g (78%)
Protein71.7 g (143%)
Sodium3398.7 mg (170%)
Fiber5.5 g (20%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
4boneless skinless chicken breasts
large
2 cupsflour
4 tspsalt
4 tspblack pepper
3 Tbspground ginger
1 Tbspnutmeg
freshly ground
2 tspground thyme
2 tspground sage
1 tspcayenne pepper
2 Tbsppaprika
4eggs
8 Tbspwater
2 Tbspolive oil
3 clovesgarlic
minced
1 cuphoney
¼ cupsoy sauce
low sodium soy sauce is best
1 tspground black pepper
canola oil
for frying
Instructions
Step 1
Place the chicken breasts between 2 sheets of plastic wrap and using a meat mallet, pound the meat to an even 1/2 inch thickness.
Parchment paper
Rolling pin
boneless skinless chicken breasts4
Step 2
Sift together the flour, salt, black pepper, ground ginger, nutmeg, thyme, sage paprika and cayenne pepper. NOTE: This flour and spice dredge mix is sufficient for two batches of this chicken recipe.
Sieve
Bowl
flour2 cups
salt4 tsp
black pepper4 tsp
ground ginger3 Tbsp
nutmeg1 Tbsp
ground thyme2 tsp
ground sage2 tsp
cayenne pepper1 tsp
paprika2 Tbsp
Step 3
Make an egg wash by whisking together the eggs and water.
Fork
Bowl
eggs4
water8 Tbsp
Step 4
Season the chicken breasts with salt and pepper, then dip the meat in the flour and spice mixture. Dip the breast into the eggwash and then a final time into the flour and spice mix, pressing the mix into the meat to get good contact.
Step 5
preheat a pan in an oven at 180oC
OvenPreheat
Pan
Step 6
When the pieces are all ready, take the hot pan from the oven and lightly oil the bottom of the baking pan with canola oil or other vegetable oil
olive oil2 Tbsp
Step 7
Working as quickly as possible, transfer the chicken pieces to the oiled pan. Do not crowd the pieces together.
Step 8
Lightly spray the tops of the chicken pieces with vegetable oil.
Step 9
Maintain the heat at 200 degrees C and place baking sheet in the oven. I use the second lowest rack in my oven.
Step 10
Bake for 15 minutes without opening the door! Take the pan out of the oven and flip all of the chicken pieces over.
Step 11
Return to the oven for another 10-15 minutes until the chicken pieces brown nicely and become crispy. Again don't open the door, maintaining a hot oven is important for this method.
Step 12
Mix all the sauce ingredients together and dip the cooked chicken in it
Bowl
olive oil2 Tbsp
garlic3 cloves
honey1 cup
soy sauce¼ cup
ground black pepper1 tsp
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