Just the chicken: thin strips tossed in a sticky honey-hot-sauce glaze that’s mostly sugar-free. At 206 calories for 34g of protein, this is a lean protein base you plate with whatever you like.

Sugar-free maple carries most of the sweetness, so the glaze tastes indulgent without the calories.

Ingredients

  • For the chicken strips
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — ½ tsp (or spray)
  • Pepper, paprika, onion powder, chilli powder, dried parsley — to taste
  • For the sweet heat sauce
  • Sugar-free maple syrup — 3 tbsp
  • Honey — 1 tbsp
  • Hot sauce — 2 tbsp (Frank’s Red Hot)
  • Stevia (or powdered sweetener) — 1 tsp
  • Minced garlic — 1 tbsp
  • Crushed chilli flakes — ½ tsp (optional)

Method

  1. Cook the strips. Cut the chicken into thin strips, season, and cook on high heat 4–5 minutes a side until done.
  2. Make the sauce. Mix the honey, maple, hot sauce, stevia, garlic, pepper and chilli flakes.
  3. Glaze. Remove the chicken, boil the sauce, then simmer ~1 minute until it lightly thickens. Return the strips and coat.

What to eat it with

  • Home fries and frozen veg — the author’s complete-meal pick.
  • Rice and a salad.
  • In a wrap or on a bun.

Variations

  • Spicier: more hot sauce or chilli flakes.
  • Sweeter: a touch more honey (adds calories).
  • Air-fry: cook the strips in an air-fryer, then toss in the glaze.

Honest notes

  • Fibre: essentially 0 — this is a lean protein base; add veg or whole grains alongside.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving 206 cal / 34g protein listed; no correction needed.