Low-Calorie Chicken
A flavorful, low-calorie baked chicken dish infused with tomato and herbs, perfect for health-conscious meals and family dinners with a tangy, savory profile.
Ingredients
Instructions
- Combine tomato juice, garlic powder, oregano, salt, and black pepper in a bowl.
- Roll the chicken in the tomato juice mixture to coat evenly.
- Place the chicken, skin side down, in a baking pan.
- Bake at 350°F (175°C) for 1 hour.
- Turn the chicken over and pour remaining tomato juice over it.
- Continue baking for an additional 30 minutes.
Tips & Substitutions
For added flavor, marinate the chicken in the tomato juice mixture for a few hours before baking. You can substitute fresh herbs for oregano if desired, or use Italian seasoning for a different flavor profile. If you're looking for a smokier taste, consider adding a pinch of smoked paprika. For a healthier twist, try using skinless chicken breasts.
Serving Suggestions
This low-calorie chicken pairs beautifully with Garlic Roasted Red Potatoes or a fresh salad for a balanced meal. Consider serving with steamed vegetables like broccoli or green beans for extra nutrition. A side of Whole Wheat Bread(For Two Loaves) can also complement the dish nicely, allowing you to soak up the delicious tomato juices.
Storage & Reheating
Store any leftover chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a baking dish, cover with foil, and warm in a preheated oven at 350°F (175°C) until heated through, about 15-20 minutes. This keeps the chicken moist.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Calorie Chicken contains roughly 163 calories, with 6g protein, 42g carbohydrates, and 3g fat. It is an excellent source of iron (123% of the Daily Value), dietary fiber (92% of the Daily Value), and calcium (74% of the Daily Value), and a good source of potassium and protein. It also contributes 26g of dietary fiber toward your daily target.
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 different types of chicken for this recipe?
Yes, you can use any cut of chicken, but cooking times may vary. Bone-in, skin-on chicken thighs or drumsticks are great options as they remain juicy. If using boneless chicken, reduce baking time accordingly to avoid drying out the meat.
Can I prepare this dish ahead of time?
Absolutely! You can marinate the chicken in the tomato juice mixture the night before and store it in the refrigerator. This not only saves time but also enhances the flavor. Just bake it when you're ready to serve.
What can I serve with this chicken to make it a complete meal?
To create a complete meal, consider serving this chicken with a side of whole grains like quinoa or brown rice. Additionally, pairing it with a crisp salad or roasted vegetables will add freshness and color to your plate, making it both nutritious and visually appealing.
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).