Low-Fat Apricot Chicken
A light and flavorful chicken dish featuring tender baked chicken breasts topped with a sweet apricot and mustard glaze. The combination of fruity preserves, tangy mustard, and creamy yogurt makes it a perfect choice for health-conscious diners seeking a satisfying yet low-fat meal.
Ingredients
Instructions
- Preheat oven to 375°F.
- Shake chicken breasts in a plastic bag filled with flour and salt until coated.
- Arrange chicken in a single layer in a shallow baking pan.
- Bake for 25 minutes.
- Combine apricot preserves, Dijon mustard, and nonfat yogurt.
- Spread the apricot mixture on the partially baked chicken.
- Bake for an additional 30 minutes or until chicken is cooked through.
Tips & Substitutions
To enhance flavor, consider marinating the chicken in a mixture of apricot preserves and Dijon mustard for a few hours before coating with flour. If you prefer a gluten-free option, substitute the unbleached white flour with almond flour or a gluten-free flour blend. For added crunch, use crushed nuts instead of slivered almonds.
Serving Suggestions
Serve the apricot chicken over a bed of fluffy rice or quinoa to soak up the delicious sauce. Pair it with steamed vegetables or a fresh garden salad for a balanced meal. This dish is a great centerpiece for a family dinner and can easily be complemented with sides from other American recipes.
Storage & Reheating
Store leftover apricot chicken in an airtight container in the refrigerator for up to three days. To reheat, preheat your oven to 350°F and bake for about 15-20 minutes until heated through. Alternatively, you can heat it in the microwave for 2-3 minutes, but the oven will help maintain the chicken's texture.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Apricot Chicken contains roughly 290 calories, with 4g protein, 69g carbohydrates, and 2g fat. It is a good source of vitamin C (10% of the Daily Value). Note that it is relatively high in sodium, at 1003mg per serving (44% 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 fresh apricots instead of apricot preserves?
Yes, you can use fresh apricots, but you'll need to cook them down with sugar to create a similar consistency and flavor as apricot preserves. Simmer chopped apricots with a bit of sugar until they break down and thicken, then use this mixture in the recipe.
What can I substitute for nonfat yogurt?
If you don't have nonfat yogurt, you can use Greek yogurt for a thicker texture or sour cream for a richer flavor. Both options will maintain the creaminess needed for the sauce, but Greek yogurt will add more protein to the dish.
How do I know when the chicken is fully cooked?
The chicken is fully cooked when it reaches an internal temperature of 165°F. Use a meat thermometer inserted into the thickest part of the breast to check. The juices should run clear, and the meat should no longer be pink to ensure it's safe to eat.
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).