Low Calorie Chicken Oriental
A flavorful low-calorie chicken dish with sweet pineapple, crunchy peppers, and tangy sauce, perfect for a quick and healthy weeknight dinner.
Ingredients
Instructions
- Place chicken pieces skin side up in a shallow baking dish and surround with pineapple chunks.
- Mix pineapple juice, vinegar, soy sauce, mustard, salt, and pepper and pour over chicken.
- Bake, uncovered, in a moderate oven at 350°F for 40 minutes, basting occasionally.
- Add green pepper strips to the baking dish.
- Combine cornstarch and water in a cup to make a slurry.
- Stir the cornstarch mixture into the liquid in the baking dish and bake an additional 15 minutes.
Tips & Substitutions
For a lighter option, remove the skin from the chicken before cooking. Use low-sodium soy sauce to reduce sodium content. If you prefer a sweeter flavor, consider adding a splash of honey or maple syrup to the marinade. Substituting bell peppers with snap peas can add a nice crunch. This dish pairs beautifully with Vegen-Energy Rice for a complete meal.
Serving Suggestions
Serve the chicken over a bed of steamed rice or quinoa to soak up the delicious sauce. It pairs well with a light salad or steamed broccoli for a balanced meal. For a refreshing touch, consider serving with a side of Coconut Macaroons(No Sugar) for dessert to keep the meal light and healthy.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and sauce in a baking dish and cover with foil. Heat in a preheated oven at 350°F for about 20 minutes until warmed through. You can also microwave in short intervals, stirring occasionally, to maintain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Chicken Oriental contains roughly 122 calories, with 3g protein, 10g carbohydrates, and 1g fat. It is an excellent source of vitamin C (105% of the Daily Value), and a good source of dietary fiber and iron. Note that it is relatively high in sodium, at 2558mg per serving (111% 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 other types of chicken for this recipe?
Yes, you can use chicken thighs or drumsticks if you prefer dark meat. Adjust the cooking time accordingly, as dark meat may require a bit longer to cook through. Always ensure the internal temperature reaches 165°F for safety.
What can I substitute for wine vinegar?
If you don't have wine vinegar, apple cider vinegar or rice vinegar can be good substitutes. Both will provide a slightly different flavor but will still work well in the marinade, enhancing the overall taste of the dish.
Is this recipe suitable for meal prep?
Absolutely! This dish is great for meal prep as it stores well and the flavors develop even more after a day in the fridge. Prepare a larger batch and split it into individual portions for easy lunches or dinners throughout the week.
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).