Honey Garlic Chicken

Honey Garlic Chicken

Honey Garlic Chicken

Everyone gets sick of eating plain chicken all of the time. That’s why I made this dish much more creative than your chicken with sugar free ketchup. Soy sauce is extremely salty, but can be balanced out with a sweet ingredient such as sugar. Therefore, the soy sauce and honey marinade for the chicken is a great substitute to normal bland, baked chicken breast. Red potatoes are also one of my favorite foods. Roasting red potatoes, similar to this recipe, is a great way to add a layer of flavor to a bland red potato. Lastly, I think carrots have a number of great health benefits. That’s why I decided to use purple carrots, which have similar benefits to purple potatoes or red cabbage. A trend you will notice among all of my recipes is that they have a variety of different colors because different colors are associated with different phytonutrients.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2 Servings
Calories 426.3 kcal
Author Andy Barninger


  • 10 Ounces Chicken Breast
  • 1 Tbsp Soy Sauce
  • 1 Tbsp Honey
  • 2 Cloves Garlic
  • 8 Ounces Red potatoes, cleaned, halved
  • 1 Tbsp Olive oil
  • ¼ Tsp Salt
  • 1 Pinch Black Pepper
  • 12 Ounces Purple carrots Peeled
  • 1 Tbsp Olive oil
  • ½ tsp Salt
  • 1 Pinch Black Pepper


  1. Preheat oven to 400ºF, line a small sheet pan with parchment paper, and fill a 5-quart stock pot 2/3 full of water, cover, add in 1 tsp of salt, and place over high heat to boil.

  2. For potatoes, in a large bowl, mix together olive oil & potatoes, then toss to coat. While tossing, season with salt & black pepper. Once finished, transfer to sheet pan and place in the oven for 15-17 minutes until tender to the touch.

  3. For chicken, clean chicken breasts, then place in container so that both breasts lay flat. In a small bowl, whisk together barbecue sauce, honey, salt, & garlic powder, then pour over chicken. Transfer chicken to sheet pan with potatoes, then bake for 15-18 minutes.

  4. While baking, place carrots in boiling water for 5-6 minutes. Once finished, strain, and allow to cool for 2-3 minutes. While cooling, heat a large saute pan over medium heat, add in olive oil, and allow to come up to temperature. Add carrots into pan and sear for 1-2 minutes on each side. Season with salt and pepper, then remove from heat once all sides have seared.

  5. Remove chicken & potatoes from oven, then plate one chicken breast with half of potatoes & carrots.

Recipe Notes


Calories – 426.3
Fats – 8.3g
Carbohydrates – 51.6g
Fiber – 7.1g
Protein – 36.3g

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About the author

Andy (The Performance Chef) has a passion for not only food. But also optimizing health and pushing the boundaries of human potential. A chef by trade, he has at trained a bachelor’s degree in culinary nutrition, master’s degree in nutrition & exercise science. And is a doctoral candidate in health & human performance.

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