Low-Fat Oven Glazed Chicken
A skin‑on chicken breast baked with a sweet‑savory tomato glaze, featuring bright vinegar tang and subtle Worcestershire depth—perfect for a quick, low‑fat family dinner.
Ingredients
Instructions
- Rinse and pat the chicken breasts dry.
- Arrange the breasts in a 2‑quart baking dish and bake at 375°F for 30 minutes.
- In a bowl, combine the Italian tomato soup, water, vinegar, Worcestershire sauce, and brown sugar; spoon the mixture over the chicken.
- Return to the oven and bake for an additional 30 minutes, or until the chicken is tender.
Tips & Substitutions
For a more robust flavor, consider marinating the chicken breasts in the sauce for a few hours before baking. If you're out of Worcestershire sauce, soy sauce can be a suitable substitute. Additionally, you can use low-sodium tomato soup to reduce sodium content. Experiment with adding herbs like oregano or basil for an extra layer of flavor.
Serving Suggestions
Serve this low-fat oven glazed chicken with a side of steamed vegetables or a fresh green salad for a balanced meal. It pairs wonderfully with rice or quinoa, making it a great option for a satisfying dinner. For a twist, consider serving it alongside a dish like Tomato Chicken Rice for a comforting combination.
Storage & Reheating
Store any leftover glazed chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a baking dish with a splash of water or broth to prevent drying out, cover with foil, and heat in a 350°F oven for about 15-20 minutes. It can also be reheated in the microwave for quick meals.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Oven Glazed Chicken contains roughly 229 calories, with 15g protein, 22g carbohydrates, and 7g fat. It is an excellent source of protein (31% of the Daily Value). At about 229 calories per serving, it is a lighter, protein-rich choice.
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 skin-on chicken for this recipe?
While skin-on chicken can be used, it will increase the fat content of the dish. For a healthier option, stick with skinless chicken breasts as the recipe suggests. If you prefer skin-on for flavor, consider adjusting the cooking time accordingly since it may take longer to cook through.
How can I make this recipe spicier?
To add some heat, you can incorporate red pepper flakes or a dash of hot sauce into the sauce mixture before spooning it over the chicken. Alternatively, marinating the chicken with some chopped jalapeños or a spicy mustard can also enhance the flavor while keeping it low-fat.
Is there a vegetarian alternative to this dish?
Yes, you can substitute the chicken with firm tofu or tempeh. Press the tofu to remove excess moisture, then cut it into slices. Marinate it in the same sauce and bake as instructed. This will provide a delicious vegetarian option that maintains the flavors of the original recipe.
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).