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30 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
(?)
Has meat from:
chicken breast
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
chicken breast
vegetarian
(?)
Not vegetarian due to:
chicken breast
pescatarian
paleo
(?)
Not paleo due to:
brown sugar
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sugar as 99.2% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 20.2% of RDA
• Carbs: 12.4% of RDA
• Fat (total lipid): 9.7% of RDA
• Fiber: 0.1% of RDA
• Fructose: 1.0% of RDA
• Protein: 45.4% of RDA
• Sodium: 60.5% of RDA
• Sugar: 99.2% of RDA
• Vitamin A (IU): 1.8% of RDA
• Vitamin B6: 70.2% of RDA
• Vitamin C: 0.6% of RDA
• Iron: 0.0% of RDA
• Magnesium: 15.7% of RDA
• Manganese: 1.4% of RDA
• Niacin: 90.9% of RDA
• Potassium: 17.4% of RDA
• Zinc: 7.9% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
25.5
g
Calories
302
 
Fiber
0.030
g
Iron
0
mg
Protein
38.3
g
Sodium
816
mg
Sugars
24.8
g
Fat (total lipid)
4.47
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
4
whole
+
-
 
boneless, skinless. pounded to even thickness.
 
2/3
cups
+
-
 
 
2
tbsp
+
-
 
more to taste, you can use your favorite hot sauce here.
 
2
tsp
+
-
 
minced.
 
1
tsp
+
-
 
 
1
tbsp
+
-
 
you could substitute white vinegar.
 
1/3
cups
+
-
 
 
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PREPARATION
1.
Preheat oven to 400 degrees and grease a large baking sheet (with a raised side) or casserole dish.
MAKING THE SAUCE
2.
In a medium sauce pan whisk together brown sugar, salt, water, apple cider vinegar, garlic and hot sauce.
3.
Bring to a boil over medium heat and boil for 3-4 minutes.
MAKING THE CHICKEN
4.
Season chicken with salt and pepper on both sides, grease a skillet and cook chicken on both sides 1-2 minutes over medium heat, just enough to brown the very outside.
5.
Arrange chicken in a single layer (not overlapping) on prepared baking sheet. Brush with sauce. (there should still be plenty of sauce leftover - reserve for later).
6.
Bake for 20-25 minutes until chicken is cooked through. Pour remaining sauce over the chicken and serve hot.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 302
Protein 38.3 g
Carbohydrates 25.5 g
Iron 0 mg
Fiber 0.03 g
Calcium 0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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