Tangy Low-Fat Baked Chicken
A flavorful low-fat baked chicken with tangy dressing and bold spices, perfect for a healthy, quick dinner that's full of zest and easy to prepare.
Ingredients
Instructions
- Rinse the chicken and pat dry.
- Combine ground red pepper and black pepper.
- Rub the spice mixture over the chicken.
- In a bowl, combine reduced calorie Catalina salad dressing, Dijon mustard, and Worcestershire sauce.
- Lightly brush both sides of the chicken with some of the dressing mixture.
- Place the chicken in a baking dish.
- Bake at 375°F (190°C) for 20 to 25 minutes.
- Heat the remaining dressing mixture to boiling and serve with the baked chicken.
Tips & Substitutions
For extra flavor, marinate the chicken in the dressing mixture for a few hours or overnight. You can substitute the reduced calorie Catalina dressing with a light Italian dressing for a different taste. If you prefer more heat, increase the ground red pepper or add a pinch of cayenne. Always ensure chicken is cooked to an internal temperature of 165°F (75°C).
Serving Suggestions
Serve the Tangy Low-Fat Baked Chicken with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with Penny'S Potato Soup for a comforting dinner. You can also serve it over a bed of quinoa or brown rice for added texture and nutrition.
Storage & Reheating
Store any leftover baked chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through. Alternatively, you can microwave it in short intervals, covered, to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Tangy Low-Fat Baked Chicken contains roughly 42 calories, with 1g protein, 7g carbohydrates, and 2g fat. It is an excellent source of vitamin C (143% of the Daily Value), and a good source of vitamin A.
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 grill the chicken instead of baking it?
Yes, you can definitely grill the chicken instead of baking it! Preheat your grill to medium-high heat and cook the chicken for about 6-8 minutes per side, or until fully cooked. Brush it with the dressing mixture while grilling for added flavor.
How can I make this recipe spicier?
To add more spice to this dish, consider increasing the amount of ground red pepper or adding a few dashes of hot sauce to the dressing mixture. You could also marinate the chicken in a spicy marinade before cooking for an extra kick.
Can I use bone-in chicken for this recipe?
While this recipe is designed for boneless, skinless chicken breasts, you can use bone-in chicken pieces. Just be sure to adjust the cooking time, as bone-in cuts may take longer to cook through. Aim for an internal temperature of 165°F (75°C) for safety.
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).