Here’s an AMAZING marinade and sauce recipe with ingredients you probably have in your kitchen! This is a highly requested recipe by all my friends and family and you have to find out why for yourself. You’ll be devouring this chicken!! The flavor is absolutely amazing!
I know it gets tricky when tracking marinades, I calculated these points and calories using 1/3 of the marinade and sauce. I know we do not use that much but that is what felt good for me. Feel free to track as you see fit!
This is one of the easiest meals I have on this site. While it does require some marinating time, the cooking time is such a breeze for chicken this flavorful!!! I did cook mine on the grill this time but I have cooked it on the stove and both are amazing. Obviously the grill has a bit of a smokey hint to it so choose whichever method you prefer!
What You Need:
As I said, I used a grill for this recipe, so if you will be grilling the chicken, you will need a grill. If you want to pan sear the chicken, you will need a large pan.
For the ingredients, you should have every ingredient here, if not most of them.
- Sugar free ketchup
- Brown sugar replacement
- Soy sauce, low sodium
- Apple cider vinegar
- Worcestershire sauce
- Minced garlic
- Chicken cutlets
The flavors come together really well!
I used corn oil for this recipe as it has a high smoke point for grilling and turned out so well. Use whatever you prefer.
I use G Hughes sugar free ketchup. Definitely the best on the market!! Order some here.
I used Lakanto brown sugar replacement. This was the first time trying it and it was really good. I typically do Swerve but I found this Lakanto one at HomeGoods and I was eager to try. I will definitely be trying it out in some more recipes and I will keep you updated. But my husband does prefer Lakanto over Swerve.
What To Do:
Start by adding all the ingredients, except the chicken, into a container. Whisk everything together until all the lumps are out and the sugar is dissolved. You can also use a baggie, I just find it easier to whisk everything together in a container. Remove 2 tablespoons and place in another container, this will be used to brush on the chicken while it cooks.
Fork the chicken cutlets a few times with a fork or knife. This will allow the marinade to penetrate the chicken and make for a juicy and flavorful dish. Place all the chicken cutlets in the container and press down to cover in the marinade. Cover, then store in the fridge for at least 30 minutes or all day.
Once ready to cook, heat up the grill or heat up the large pan over medium high heat. Remove chicken from the fridge and discard that marinade. Place chicken on the heated grill, brushing with the reserved marinade.
Be sure you are throwing out the marinade that was used with the uncooked chicken. You will be brushing on the marinade that you reserved. The two tablespoons in the smaller container.
Cook for about 6-8 minutes, until fully cooked, flipping and brushing on more reserved marinade every 2 minutes. Or until the chicken is fully cooked.
I topped mine with green onions and served it with rice and carrots.
Sticky Garlic Chicken
- 1 tablespoon oil corn
- 1/4 cup sugar free ketchup G Hughes
- 2 tablespoons brown sugar replacement Swerve, Monkfruit
- 1/8 cup soy sauce low sodium
- 1 tablespoon apple cider vinegar
- 1 tablespoon Worcestershire sauce
- 3 cloves minced garlic
- 3 chicken cutlets 4 ounces each
- Combine all ingredients (except chicken) in a container, whisking together. Reserve 2 tablespoons in a small separate container.
- Fork chicken with a fork or knife. Add the chicken into the larger container, pressing down to completely coat the chicken in the marinade.
- Seal the container and allow chicken to marinate in the fridge for at least 30 minutes or up to all day.
- Once ready to cook, heat up the grill.
- Remove chicken from the fridge and discard that marinade.
- Place chicken on the heated grill, brushing with the reserved marinade. Cook for about 6-8 minutes, until fully cooked, flipping and brushing on more reserved marinade every 2 minutes.
WW Points per Serving
Check out my friend, Cooking With Fudge’s recipe for balsamic glazed pork chops! You can view her recipe here.