Honey Garlic Chicken

The pungent—and delicious—garlic in this dish could help protect your prostate.

Honey Garlic Chicken
Courtesy Image

A 2013 study published in the Asian Pacific Journal of Cancer Prevention associated garlic with a decreased risk of prostate cancer. It is thought that garlic’s potent smell is how it works its cancer-fighting magic.

Researchers suspect that the sulfur in garlic is activated when chopped, and that smell is released. It’s these compounds, they believe, that may help destroy prostate cancer cells. More research is needed, but it’s just another reason to toss more garlic cloves in to dishes.

Nutrition (per serving)

Calories: 323; total fat: 4g; saturated fat: 0g; protein: 31g; carbohydrates: 42g; fiber: 1g; cholesterol: 157mg; sodium: 287mg

Recipe and photo provided by Angie Asche M.S., R.D., L.M.N.T. of Eleat Sports Nutrition, L.L.C.

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Prep time

15 min.

Cook time

20 min.

  • 1 lb boneless, skinless chicken breasts, cut into bite-size pieces
  • 2 eggs
  • 1/2 cup brown rice flour or whole wheat panko bread crumbs
  • For the sauce:
  • 1/2 cup honey
  • 5 cloves fresh garlic (minced)
  • 2 Tbsp low-sodium soy sauce
  • 1 Tbsp brown rice flour
  • Optional: 1 Tbsp sesame seeds

After cutting chicken into bite-size pieces, dip in small bowl with eggs, then roll in small bowl with brown rice flour/panko bread crumbs. (Salt and pepper are optional.)

Place on nonstick baking dish in preheated oven (400°) for about 15 minutes (until golden brown).

While chicken is baking, make sauce over stove on medium-high heat by combining honey, garlic, and Braggs Aminos into saucepan. In a small bowl, mix together 1 Tbsp of brown rice flour and 1/4 cup water. Add to saucepan, and continue to mix all ingredients together until thickened.

Add chicken to saucepan to coat each piece evenly. Remove from heat, and add optional sesame seeds. The chicken pairs great with brown rice and broccoli.