Browned Butter Honey Garlic Chicken
This Browned Butter Honey Garlic Chicken provides 4g protein and 186 calories per serving — designed as a sauce or side component, not a primary protein source. Quick-preps 6 servings on the stovetop for plating with lean proteins and grains. Use to add flavor to measured macro meals without inflating totals.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste)
- •Butter(90g)
- •Honey(60g)
- •Garlic(15g)
- •Lemon Juice, Fresh(30g)
- •Low Sodium Chicken Broth(60g)
- •Broccoli(720g)
- •Lemon
- •Parsley, Fresh(30g)
Instructions
- 1Pat the chicken thighs dry with paper towels and season all over with salt and pepper. Mince the fresh garlic and juice the lemon.
- 2Melt the butter in a large skillet over medium-high heat. Once melted, sear the chicken thighs skin-side down for 5–7 minutes until the skin is golden brown and crispy. Flip and sear the other side for 5–7 minutes until browned. Transfer the chicken to a plate; leave about 2 tablespoons of pan juices in the skillet.
- 3Add more butter to the same skillet over medium heat, scraping up any browned bits with a spatula. Swirl occasionally for about 3 minutes until the butter turns golden brown and smells nutty.
- 4Pour in the honey and stir to combine, then add the minced garlic and sauté for 1 minute until fragrant. Add the fresh lemon juice and stir well. Return the chicken to the pan skin-side up and baste with the sauce for 5 minutes over medium heat.
- 5Reduce heat to medium-low, cover the skillet with a lid, and continue cooking for 12–15 minutes, turning the chicken every 5 minutes, until the internal temperature reaches 165°F and the chicken is no longer pink inside.
- 6Stir the broccoli florets with a drizzle of oil and season with salt and pepper. Add them to the skillet around the chicken and cook uncovered for 6–8 minutes over medium heat until tender-crisp and lightly charred.
- 7Divide the chicken, broccoli, and pan sauce evenly into 6 airtight containers while hot. Garnish each portion with fresh parsley and a lemon wedge.
- 8Store in the refrigerator for up to 4 days. Reheat gently over medium-low heat or in the microwave until warmed through.
Nutrition — Per Serving
186
calories
4g
protein
13g
fat
- Carbohydrates
- 18g
- Saturated fat
- 7.8g
- Sodium
- 153 mg
- Dietary fiber
- 3.4g
6 servings per batch · ~168g each
Macro data sourced from USDA FoodData Central
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How much protein does Browned Butter Honey Garlic Chicken have per serving?
Each serving contains only 4g of protein with 186 calories, indicating this is either a sauce, side, or prepared from a very small chicken portion. This doesn't function as a primary protein source and would need to be combined with a separate protein item.
How long does Browned Butter Honey Garlic Chicken take to prep?
It's a quick prep recipe made on the stovetop that yields 6 servings in one batch. Multiple portions can be prepared without significant time investment.
Is Browned Butter Honey Garlic Chicken good for muscle gain?
With only 4g protein per serving, this recipe functions as a flavor component or side rather than a primary protein source for muscle gain goals. You would need to pair this with a separate high-protein chicken breast or meat source to meet daily protein targets.
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