Lo-Cal Chicken Oriental
A flavorful, low-calorie chicken dish with pineapple and bell peppers, featuring a tangy sauce. Perfect for healthy dinners or family meals with vibrant flavors.
Ingredients
Instructions
- Place chicken pieces, skin side up, in a shallow baking dish. Surround with pineapple chunks.
- Mix pineapple juice with vinegar, soy sauce, mustard, salt, and pepper.
- Pour the mixture over the chicken and pineapple.
- Bake at 325°F (160°C) for 40 minutes, basting occasionally.
- Add bell pepper strips to the dish.
- Combine cornstarch and water in a cup to make a slurry.
- Stir the cornstarch mixture into the liquid in the baking dish.
- Bake an additional 15 minutes or until bubbly.
Tips & Substitutions
For a lighter flavor, consider using skinless chicken pieces. You can substitute the pineapple chunks with fresh pineapple if desired for a more vibrant taste. If you prefer a bit more spice, adding sliced jalapeños or a dash of hot sauce can elevate the dish. Serve it with steamed rice or noodles to soak up the flavorful sauce, similar to Teriyaki Chicken.
Serving Suggestions
This dish pairs beautifully with a side of jasmine rice or stir-fried vegetables for a complete meal. You can also serve it with a fresh green salad to balance the flavors. For a more festive touch, consider garnishing with sesame seeds or fresh cilantro, which enhances the visual appeal and flavor profile.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and sauce in a microwave-safe dish and cover with a lid or plastic wrap, leaving a small vent. Heat on medium power until warmed through, about 2-3 minutes, stirring halfway for even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Chicken Oriental contains roughly 83 calories, with 4g protein, 7g carbohydrates, and 1g fat. It is an excellent source of vitamin C (71% of the Daily Value). Note that it is relatively high in sodium, at 1806mg per serving (79% of the Daily Value).
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 instead of cut-up chicken?
Yes, boneless chicken can be used, but cooking time may need adjustment. Boneless pieces may cook faster, so check for doneness at around 30 minutes to avoid overcooking.
What can I substitute for wine vinegar?
If you don’t have wine vinegar, you can use apple cider vinegar or rice vinegar as a substitute. Both will maintain the acidity needed in the dish without altering the flavor too much.
Can I add other vegetables to this recipe?
Absolutely! Feel free to add vegetables like broccoli, snap peas, or carrots for added texture and nutrition. Just be sure to adjust the cooking time slightly to ensure everything is cooked to your liking.
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).