Spicey Low Fat Chicken
Spicy low-fat chicken with a tangy apricot-mustard glaze, served over rice and vegetables, perfect for a flavorful, healthy family dinner.
Ingredients
Instructions
- Mix apricot all fruit and brown mustard, then brush over the skinned chicken to coat.
- Bake the chicken at 350°F (175°C) for 1 hour.
- Cook white boiled rice as directed and prepare vegetables separately.
- Place cooked rice on a platter, then put the baked chicken on top of the rice.
- Pour the chicken juices over the chicken and rice.
- Arrange vegetables around the rice on the platter before serving.
Tips & Substitutions
For a spicier kick, consider adding cayenne pepper or crushed red pepper flakes to the apricot and mustard mix. You can substitute the chicken with turkey for a leaner option or use skin-on chicken for more flavor. If you're short on time, use pre-cooked rice to speed up the process. This dish is great for meal prep as it stays flavorful even after freezing.
Serving Suggestions
Serve the chicken and rice with a side of steamed broccoli or a fresh garden salad for a complete meal. This dish pairs beautifully with Chris Hyde's Chicken for a satisfying dinner. Consider garnishing with fresh herbs like parsley or cilantro to enhance the presentation and flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the chicken and rice in a microwave-safe dish, cover with a damp paper towel, and heat until warmed through, about 2-3 minutes. Alternatively, you can reheat in the oven at 350°F (175°C) for about 15 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Spicey Low Fat Chicken contains roughly 831 calories, with 27g protein, 175g carbohydrates, and 3g fat. It is an excellent source of protein (54% of the Daily Value) and iron (36% of the Daily Value), and a good source of vitamin A and dietary fiber. Note that it is relatively high in sodium, at 2166mg per serving (94% 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 a different type of mustard?
Yes, you can use Dijon or yellow mustard if you prefer a milder flavor. Just keep in mind that the taste will slightly change, but it will still be delicious. Experimenting with different mustards can also add a unique twist to the dish.
Is it possible to grill the chicken instead of baking?
Absolutely! Grilling the chicken can add a wonderful smoky flavor. Just brush it with the apricot and mustard mixture and grill over medium heat until fully cooked, about 6-8 minutes per side, depending on thickness.
Can I add vegetables to the dish?
Definitely! You can mix in vegetables like bell peppers, carrots, or snap peas directly into the rice while cooking. This not only boosts nutrition but also adds color and texture to the dish, making it even more 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).