177+ Chicken Recipes High Protein Low Calorie

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Opening: Embark on a Culinary Adventure! Ready to craft your own delicious and healthy, high-protein, low-calorie chicken dish? This guide breaks down the process step-by-step, making it easy for cooks of all skill levels to create something amazing. Get ready to tantalize your taste buds!

Step 1: Gather Your Ingredients and Equipment Before diving in, make sure you have everything you need. This prevents mid-cooking stress and ensures a smooth process.

Chicken Breast (boneless, skinless)

Your choice of low-calorie vegetables (broccoli, bell peppers, zucchini, asparagus are excellent options)

Low-sodium chicken broth

Herbs and Spices (garlic powder, onion powder, paprika, thyme, rosemary, salt, pepper)

Lemon juice or vinegar

Olive oil or cooking spray

Cutting board

Chef's knife

Mixing bowl

Skillet or baking dish

Measuring spoons and cups

Step 2: Preparing the Chicken Proper chicken preparation is crucial for both taste and food safety.

Rinse the chicken breasts under cold water and pat them dry with paper towels.

Trim any excess fat from the chicken breasts.

Cut the chicken breasts into smaller, more manageable pieces (about 1-inch cubes or strips) for quicker cooking and even flavor absorption. You can also flatten the chicken between two sheets of plastic wrap to even out the thickness, promoting even cooking.

Step 3: Marinating for Maximum Flavor Marinating adds depth and tenderness to the chicken. A simple marinade works wonders.

In the mixing bowl, combine the chicken pieces with a tablespoon of olive oil or cooking spray.

Add your chosen herbs and spices: a teaspoon each of garlic powder, onion powder, paprika, salt, and pepper. Experiment with thyme, rosemary, or any other herbs you enjoy.

Squeeze a tablespoon of lemon juice or vinegar over the chicken to help tenderize it.

Mix everything thoroughly to ensure the chicken is evenly coated.

Let the chicken marinate in the refrigerator for at least 30 minutes, or up to a few hours for even more intense flavor.

Step 4: Cooking Methods: Skillet or Oven Choose the cooking method that best suits your preference and equipment. Both skillet and oven options are outlined.

Skillet Method: Heat a skillet over medium-high heat. Lightly coat the skillet with cooking spray. Add the marinated chicken to the skillet and cook for about 5-7 minutes, or until the chicken is cooked through and no longer pink inside. Make sure to stir frequently to avoid burning. Set the chicken aside once cooked. Add your chopped vegetables to the skillet, adding a splash of chicken broth if needed to prevent sticking. Cook the vegetables until tender-crisp. Return the cooked chicken to the skillet and toss with the vegetables.

Oven Method: Preheat your oven to 375°F (190°C). Arrange the marinated chicken and chopped vegetables in a single layer in a baking dish. Drizzle with a little olive oil or cooking spray. Pour a small amount of low-sodium chicken broth (about 1/4 cup) into the bottom of the dish to prevent the chicken from drying out. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

Step 5: Seasoning and Serving The final touches make all the difference.

Taste the cooked chicken and vegetables, and adjust the seasoning as needed. Add more salt, pepper, or herbs to your liking.

Garnish with fresh herbs, such as parsley or cilantro, for a pop of color and flavor.

Serve immediately. This dish pairs well with brown rice, quinoa, or a side salad for a complete and healthy meal.

Conclusion: Savor Your Creation! Congratulations! You've successfully created a delicious and healthy high-protein, low-calorie chicken dish. Experiment with different vegetables, spices, and herbs to create endless variations. Enjoy the satisfaction of a home-cooked meal that's both good for you and incredibly flavorful.

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