Curried Chicken Bake(Low-Cal)
A flavorful low-calorie baked chicken dish with curry and mustard flavors, perfect for those seeking a hearty yet light meal with rich, aromatic taste.
Ingredients
Instructions
- In a small saucepan, melt the margarine.
- Add flour, powdered mustard, curry powder, and remaining ingredients; cook, stirring until sauce thickens.
- Spray a small baking dish with nonstick cooking spray.
- Place chicken in a single layer in the dish.
- Brush chicken with curry mixture.
- Bake in a 375°F (190°C) oven until brown and cooked through, about 35 to 40 minutes, basting with pan juices every 20 minutes.
Tips & Substitutions
For a richer flavor, consider adding diced onions or garlic to the margarine as it melts. You can substitute the margarine with olive oil or coconut oil for a different taste. If you prefer a thicker sauce, increase the flour slightly, but keep in mind that it may alter the calorie count. This dish can also be made with skinless chicken thighs for a juicier result, similar to other chicken recipes.
Serving Suggestions
Serve the Curried Chicken Bake over a bed of steamed rice or quinoa to soak up the flavorful sauce. Pair it with a side of sautéed vegetables or a fresh salad for a balanced meal. This dish also goes well with naan bread, making it a great option for a cozy dinner. For a twist, try it alongside Myrtle'S Shrimp Gumbo for a fusion feast.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the chicken in a preheated oven at 350°F (175°C) for about 15-20 minutes, or until heated through. Avoid microwaving as it can make the chicken rubbery, diminishing the texture.
Nutrition & Diet Analysis (per serving)
Each serving of Curried Chicken Bake(Low-Cal) contains roughly 36 calories, with 3g protein, 3g carbohydrates, and 1g fat.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use boneless chicken for this recipe?
Yes, boneless chicken can be used, which may reduce cooking time. Ensure that the chicken is cut into even pieces for uniform cooking. Keep an eye on the internal temperature, aiming for 165°F (74°C) for safety.
What can I do if I don't have curry powder?
If you don't have curry powder, you can create a substitute by mixing turmeric, cumin, and coriander. This will give a similar flavor profile, though the taste may differ slightly. Adjust the quantities to your personal preference.
Is there a vegetarian option for this recipe?
Certainly! You can substitute the chicken with firm tofu or chickpeas for a vegetarian version. Adjust cooking times as necessary, particularly if using tofu, which may require less time to cook through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).