Low Cal Chicken Recipe

Chicken breasts: Boneless and skinless, these are the main protein source for the dish.

Olive oil: Used for cooking the chicken, it adds a healthy fat component.

Salt: Enhances the overall flavor of the chicken.

Black pepper: Adds a bit of heat and depth to the seasoning.

Garlic: Minced garlic provides a robust, aromatic flavor.

Paprika: Adds a mild, sweet flavor and a vibrant color to the chicken.

When cooking chicken breasts, it's important to ensure they are of even thickness for uniform cooking. You can achieve this by placing the chicken between two sheets of plastic wrap and gently pounding it with a meat mallet or rolling pin. This not only helps in cooking the chicken evenly but also tenderizes the meat, resulting in a juicier and more flavorful dish.

• boneless, skinless chicken breasts - Substitute with boneless, skinless turkey breasts: Turkey breasts are lean and have a similar texture and flavor profile to chicken breasts, making them a great low-calorie alternative.

• olive oil - Substitute with cooking spray: Cooking spray can significantly reduce the amount of fat and calories compared to using a tablespoon of olive oil.

• salt - Substitute with herb seasoning blend: Using a salt-free herb seasoning blend can add flavor without the extra sodium, which is beneficial for a low-calorie diet.

• black pepper - Substitute with cayenne pepper: Cayenne pepper can add a bit of heat and enhance the flavor of the dish without adding extra calories.

• minced garlic - Substitute with garlic powder: Garlic powder can be a lower-calorie option and still provide a strong garlic flavor.

• paprika - Substitute with smoked paprika: Smoked paprika adds a rich, smoky flavor that can enhance the taste of the dish without adding calories.

• Allow the chicken breasts to cool completely before storing. This prevents condensation, which can lead to sogginess and bacterial growth.
• Place the cooled chicken in an airtight container or wrap it tightly in plastic wrap or aluminum foil. This helps maintain its moisture and flavor.
• Store the chicken in the refrigerator if you plan to consume it within 3-4 days. This keeps it fresh and safe to eat.
• For longer storage, place the chicken in a freezer-safe container or heavy-duty freezer bags. Label with the date to keep track of its freshness.
• When freezing, consider portioning the chicken into individual servings. This makes it easier to thaw only what you need, reducing waste.
• To reheat refrigerated chicken, use a microwave, oven, or stovetop. Ensure it reaches an internal temperature of 165°F (74°C) to ensure safety.
• For frozen chicken, thaw it in the refrigerator overnight. Avoid thawing at room temperature to prevent bacterial growth.
• Reheat thawed chicken using your preferred method, ensuring it reaches the safe internal temperature of 165°F (74°C).

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Place the leftover chicken breasts in an oven-safe dish.
  3. Add a splash of chicken broth or water to keep the chicken moist.
  4. Cover the dish with aluminum foil.
  5. Heat for about 20 minutes or until the chicken is warmed through.

• Microwave Method:

  1. Place the chicken breasts on a microwave-safe plate.
  2. Add a damp paper towel over the chicken to retain moisture.
  3. Microwave on medium power for 2-3 minutes.
  4. Check the temperature and continue to heat in 30-second intervals until warm.

• Stovetop Method:

  1. Heat a skillet over medium heat.
  2. Add a small amount of olive oil or chicken broth to the skillet.
  3. Place the chicken breasts in the skillet.
  4. Cover and heat for about 5 minutes, flipping halfway through, until the chicken is warmed through.

• Air Fryer Method:

  1. Preheat the air fryer to 350°F (175°C).
  2. Place the chicken breasts in the air fryer basket.
  3. Heat for about 5-7 minutes, checking halfway through to ensure even heating.

• Sous Vide Method:

  1. Set your sous vide machine to 140°F (60°C).
  2. Place the chicken breasts in a vacuum-sealed bag or a ziplock bag using the water displacement method.
  3. Submerge the bag in the water bath and heat for about 30 minutes.
  4. Remove and serve immediately.

• Skillet: A flat-bottomed pan used for frying, searing, and browning foods. Essential for cooking the chicken breasts evenly.

• Tongs: Handy for flipping the chicken breasts without piercing them, ensuring they retain their juices.

• Measuring spoons: Used to measure out the olive oil, salt, pepper, and paprika accurately.

• Garlic press: Convenient for mincing the garlic cloves quickly and efficiently.

• Cutting board: Provides a safe surface for seasoning the chicken breasts and preparing the garlic.

• Knife: Essential for mincing the garlic and trimming any excess fat from the chicken breasts.

• Plate: Used to hold the seasoned chicken breasts before they go into the skillet and to serve the cooked chicken.

• Spatula: Useful for stirring the garlic in the skillet and ensuring it cooks evenly without burning.

Pre-season the chicken: Season the chicken breasts in advance and store them in the fridge. This allows the flavors to penetrate and saves time during cooking.

Use a meat thermometer: To ensure the chicken is cooked through without overcooking, use a meat thermometer. This saves time by avoiding guesswork.

Prep garlic ahead: Mince the garlic in bulk and store it in an airtight container. This reduces prep time for multiple meals.

One-pan cooking: Use a large skillet to cook all chicken breasts at once. This minimizes cleanup and speeds up the cooking process.