Is there such a thing as healthy bourbon chicken? Yes there is and this is it. I’ve really lighted up the sauce and eliminated extra sugar. There is a small amount of cornstarch to work its thickening magic and I’ve added a hefty amount of mushrooms to add a vegetable to the mix. When served on brown rice, this is a good for you bourbon chicken and one you’ll make on repeat over and over. It doesn’t lack in flavor at all, but I’ve removed the extra sugar.
I’ve designed this bourbon chicken for two, but you can always increase the portions to feed a larger crowd.
Let’s talk a little about the ingredients. Bourbon is one tasty drink and adds a ton of flavor to this dish, but if I’m using healthy in the title, I’ve sure you’ve got questions about just how healthy it is. Here are some frequently asked questions about bourbon.
There are about 540 calories in one cup of bourbon. For the one-quarter cup used in this recipe, there are approximately 135 calories in the bourbon. In this recipe for two, that means about 68 calories per person. Note that this can vary by brand but this is a good average. Calories in bourbon should not be of major concern in this recipe.
The standard alcohol content for bourbon is about 40%. That means that the beverage is 40% pure alcohol and the remaining 60% consists of water and other components.
Note that the exact alcohol content can vary among different brands. Cask-strength or barrel-proof bourbons may have higher alcohol content, sometimes exceeding 50% since they aren’t diluted before being bottled.
I’ve always heard that all alcohol “burns off” during the cooking process but that is not completely true. The amount of alcohol that remains in a dish after cooking really depends on how the food was cooked and for how long.
Here’s a general guide to how alcohol burns off when cooked.
- High Heat and Short Cooking Time:
- If alcohol is added to a hot pan and immediately flambéed or simmered briefly, a significant portion of the alcohol can evaporate quickly. However, it’s unlikely that all the alcohol will be eliminated.
- Extended Cooking Time:
- If a dish is cooked for an extended period, especially with low heat, the alcohol will gradually evaporate. However, even after prolonged cooking, a small percentage may still remain.
- Baking and Roasting:
- In dishes that are baked or roasted, the alcohol evaporation process is slower and while the alcohol content will decrease over time, some may still be present in the final dish.
- Alcohol in Sauce and Gravy:
- Alcohol used in sauces, gravies, or soups might retain more of its content since these liquids are often not exposed to direct heat and may not evaporate as easily. While that might be the case in some sauces, in this recipe you are cooking for an extended amount of time purposely trying to reduce and thicken the sauce and force evaporate a lot of the liquid. But, you can safely assume some of the alcohol is retained in this recipe.
BOTTOM LINE: be aware that the “alcohol burns off completely” myth is not accurate. While a significant portion may evaporate during cooking, some alcohol can still be present in the final dish, even if in small amounts.
Surprisingly, most of the recommended substitutes for bourbon have already been used in this recipe. If you have to refrain from alcohol or don’t want to use bourbon, these are all good substitutes for various reasons. Many of them are already in this recipe so you could increase some of these ingredients (or just one) to replace the bourbon in the recipe. I’d “play” with the combination and remember: Don’t call it Bourbon Chicken unless you are using the bourbon extract LOL.
Possible bourbon substitutions:
- Bourbon Extract:
- Bourbon extract is a non-alcoholic flavoring that captures the essence of bourbon. It might be a suitable substitution. But DON’T substitute 1/4 cup of extract for the 1/4 cup of bourbon. If using, I’d start with 1/2 teaspoon.
- Non-Alcoholic Vanilla Extract:
- While not identical to bourbon, non-alcoholic vanilla extract can add a rich and sweet flavor to sauces. As with the bourbon extract, use a small amount.
- Bourbon-Flavored Vinegar:
- You could try a non-alcoholic bourbon-flavored vinegar.
- Apple Cider Vinegar:
- Apple cider vinegar has a tangy and slightly sweet flavor that is already used in this recipe. Add more.
- Maple Syrup
- Maple syrup adds a touch of sweetness similar to bourbon, you could add another tablespoon of the sugar-free option I used. You could also use real maple syrup in this recipe. The choice is yours.
- Apple Juice:
- This is already in the sauce so add this in combination with the bourbon extract and maple syrup (combined should be 1/4 cup). The combination might work as a good replacement. I haven’t tried it, but it is working in my head. LOL Remember, I’ve used unsweetened apple juice to keep the added sugar to a minimum.
When it comes to the chicken, most people would recommend the leaner chicken breast. I find that it gets dry and overcooked when making the sauce and I just don’t like it. Chicken thighs are really hard to overcook and add so much more flavor that I consider them a must in this recipe. Just remove the skin and trim off any excess fat to keep the dish as lean as possible. The flavor can’t be beat.
With those notes on ingredients, you are ready to shart making your bourbon chicken.
In a small bowl, whisk together the soy sauce, bourbon, apple juice, vinegar, sugar-free maple syrup, garlic, ginger and red pepper flakes. Put to the side.
Trim your chicken thighs and remove any noticeable fat or remaining skin and discard. Dry the chicken with paper towels. Cut into thick strips and put in a bowl. Cut your mushrooms into thick slices and add to the bowl with the chicken. Toss everything with one tablespoon of cornstarch.
Heat a large skillet over medium-high heat. Spray with cooking spray and add one tablespoon of oil. Once hot, add the chicken and mushroom mixture and stir occasionally until nice and brown. The chicken should be crispy and the mushrooms should be browned in spots. About 8-10 minutes.
Add the sauce to the skillet and stir to combine. Cook until the sauce is thick and syrupy and everything is coated and the chicken is cooked through. About 5-8 minutes.
Meanwhile, whisk together the water and remaining one teaspoon of cornstarch. Once you’ve created this slurry, add to the pan and cook and stir until sauce is thick and completely coating the chicken and mushrooms – another two minutes.
Place half the cooked brown rice on each of two plates or in shallow bowls. Top each place with half the chicken and mushroom mixture. Sprinkle with the sliced green onions and a sprinkle of toasted sesame seeds.
Did you like this recipe? Do you enjoy chicken? Check out some of my other fast, easy and flavorful chicken recipes.
Chicken Tenders and Peas with Tarragon Cream Sauce
Creamy Summer Corn & Tomato Chicken & Orzo
Glazed Chicken with Pickled Veggies
Healthy Bourbon Chicken
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Ingredients
- 1/4 Cup Low sodium soy sauce
- 1/4 Cup Bourbon
- 1/4 Cup Unsweetened apple juice
- 1 Tbsp. Rice vinegar
- 1 Tbsp. Sugar-free maple syrup
- 1 Tbsp. Fresh garlic, minced (about two cloves)
- 1 Tsp. Fresh ginger, grated
- 1/4 Tsp. Calabrian chili flakes
- 1/2 Lb. Chicken thighs, boneless, skinless and cut into strips
- 1/2 Lb. Mushrooms, white button or cremini, sliced
- 1 Tbsp. Plus 1 Tsp. cornstarch, divided
- 1 Tbsp. Canola oil
- Cooking spray
- 2 Tsp. Water
- 2 Cups Cooked brown rice
- 2 Green onions, sliced
- 1/2 Tsp. Toasted sesame seeds to finish
- Kosher salt to finish (optional)
Instructions
- In a small bowl, whisk together the soy sauce, bourbon, apple juice, vinegar, sugar-free maple syrup, garlic, ginger and red pepper flakes. Put to the side.
- Trim your chicken thighs and remove any noticeable fat or remaining skin and discard. Dry the chicken with paper towels. Cut into thick strips and put in a bowl. Cut your mushrooms into thick slices and add to the bowl with the chicken. Toss everything with one tablespoon of cornstarch.
- Heat a large skillet over medium-high heat. Spray with cooking spray and add one tablespoon of oil. Once hot, add the chicken and mushroom mixture and stir occasionally until nice and brown. The chicken should be crispy and the mushrooms should be browned in spots. About 8-10 minutes.
- Add the sauce to the skillet and stir to combine. Cook until the sauce is thick and syrupy and everything is coated and the chicken is cooked through. About 5-8 minutes.
- Meanwhile, whisk together the water and remaining one teaspoon of cornstarch. Once you’ve created this slurry, add to the pan and cook and stir until sauce is thick and completely coating the chicken and mushrooms – another two minutes.
- Place half the cooked brown rice on each of two plates or in shallow bowls. Top each place with half the chicken and mushroom mixture. Sprinkle with the sliced green onions and a sprinkle of toasted sesame seeds. Enjoy!
