Low Cal Chicken Recipe

Boneless, skinless chicken breasts: These are the main protein source for the dish, providing a lean and healthy option.

Olive oil: Used for cooking the chicken, it adds a subtle flavor and helps to keep the chicken moist.

Salt: Enhances the overall flavor of the chicken.

Freshly ground black pepper: Adds a bit of heat and depth to the seasoning.

Garlic powder: Provides a rich, savory flavor that complements the chicken perfectly.

To ensure your chicken breasts remain juicy and flavorful, consider using a meat thermometer. Insert it into the thickest part of the chicken to check for an internal temperature of 165°F. This guarantees the meat is fully cooked without overcooking, which can lead to dryness. Additionally, allowing the chicken to rest for a few minutes after cooking helps redistribute the juices, making each bite more succulent.

• boneless, skinless chicken breasts - Substitute with turkey breast: Turkey breast is lean and has a similar texture and flavor profile to chicken breast, making it a suitable low-calorie alternative.

• olive oil - Substitute with cooking spray: Cooking spray can significantly reduce the amount of fat and calories compared to using a tablespoon of olive oil.

• salt - Substitute with herb seasoning blend: Using a salt-free herb seasoning blend can enhance flavor without adding sodium, which is beneficial for a low-calorie diet.

• freshly ground black pepper - Substitute with cayenne pepper: Cayenne pepper can add a spicy kick and boost metabolism, which can be helpful in a low-calorie diet.

• garlic powder - Substitute with fresh minced garlic: Fresh garlic has a more robust flavor and contains fewer calories per serving compared to garlic powder.

• Allow the chicken breasts to cool completely before storing. This helps prevent condensation, which can lead to sogginess and bacterial growth.
• Place the cooled chicken breasts in an airtight container or wrap them tightly in plastic wrap or aluminum foil. This will help maintain their moisture and flavor.
• Store the chicken breasts in the refrigerator if you plan to consume them within 3-4 days. This ensures they remain fresh and safe to eat.
• For longer storage, place the wrapped chicken breasts in a freezer-safe bag or container. Label the container with the date to keep track of their freshness.
• When freezing, try to remove as much air as possible from the bag or container to prevent freezer burn. This will help maintain the quality and taste of the chicken breasts.
• To reheat, thaw the chicken breasts in the refrigerator overnight. This gradual thawing process helps retain their texture and flavor.
• Reheat the chicken breasts in a skillet over medium heat, in the oven at 350°F (175°C), or in the microwave. Ensure they are heated through to an internal temperature of 165°F (74°C) for safe consumption.
• If you prefer, slice the chicken breasts before freezing. This makes it easier to portion and reheat only what you need, reducing waste and saving time.
• Consider adding a splash of chicken broth or a drizzle of olive oil when reheating to keep the chicken breasts moist and flavorful.

• Preheat your oven to 350°F (175°C). Place the chicken breasts on a baking sheet and cover them with aluminum foil to retain moisture. Bake for about 20 minutes or until the chicken is heated through.

• Slice the chicken into thin strips and place them in a microwave-safe dish. Add a splash of chicken broth or water to keep it moist. Cover with a microwave-safe lid or plastic wrap and heat on medium power for 2-3 minutes, checking halfway through.

• Heat a skillet over medium heat and add a small amount of olive oil. Add the chicken and cook, turning occasionally, until warmed through. This method helps to maintain the chicken's crispy exterior.

• Use a steamer basket over boiling water. Place the chicken in the basket, cover, and steam for about 5 minutes or until heated through. This method keeps the chicken moist and tender.

• For a quick and easy method, use an air fryer. Preheat the air fryer to 350°F (175°C), place the chicken inside, and cook for 3-5 minutes or until heated through. This method helps to retain the chicken's texture.

• Skillet: A flat-bottomed pan used for frying, searing, and browning foods.

• Tongs: A tool used to grip and lift objects, useful for turning the chicken breasts.

• Meat thermometer: A device to check the internal temperature of the chicken to ensure it is fully cooked.

• Cutting board: A durable board on which to place the chicken breasts while seasoning them.

• Knife: A sharp blade used to trim any excess fat or uneven parts of the chicken breasts.

• Measuring spoons: Tools used to measure the olive oil, salt, pepper, and garlic powder accurately.

• Plate: A flat dish to place the cooked chicken breasts on while they rest.

• Paper towels: Used to pat the chicken breasts dry before seasoning to ensure a good sear.

Pre-season the chicken: Season the chicken breasts the night before and store them in the fridge. This not only saves time but also enhances the flavor.

Use a meat thermometer: To ensure the chicken is fully cooked without overcooking, use a meat thermometer to check for an internal temperature of 165°F.

Prep ingredients in advance: Measure out and prepare all your ingredients before you start cooking. This makes the cooking process smoother and faster.

Cook in batches: If your skillet is small, cook the chicken breasts in batches to ensure even cooking and save time.