Low Cal Chicken Recipe

Chicken breast: The main protein of the dish, providing a lean and healthy source of meat.

Olive oil: Used for cooking the chicken, it adds a light flavor and is a healthier fat option.

Salt: Enhances the natural flavors of the chicken.

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

Garlic: Provides a rich, aromatic flavor that complements the chicken perfectly.

To ensure your chicken breasts remain juicy and flavorful, consider pounding them to an even thickness before cooking. This helps them cook more uniformly, preventing the thinner parts from drying out while the thicker parts finish cooking. Additionally, allowing the chicken to rest for a few minutes after cooking will help retain its juices.

• chicken breast - Substitute with turkey breast: Turkey breast is lean and has a similar texture and flavor profile to chicken breast, making it 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 herbs and spices: Using herbs and spices like thyme, rosemary, or paprika can add flavor without the extra sodium.

• black pepper - Substitute with cayenne pepper: Cayenne pepper can add a spicy kick and may help boost metabolism, making it a good low-calorie option.

• garlic - Substitute with garlic powder: Garlic powder can be used in smaller quantities to achieve a similar flavor, reducing the overall calorie content.

• Allow the chicken breasts to cool completely before storing. This helps prevent condensation, which can make the chicken soggy.
• Place the cooled chicken breasts in an airtight container or wrap them tightly in plastic wrap or aluminum foil. This keeps the chicken fresh and prevents it from absorbing other odors in the fridge.
• Store the chicken in the refrigerator for up to 3-4 days. For longer storage, freezing is recommended.
• To freeze, wrap each chicken breast individually in plastic wrap, then place them in a freezer-safe bag or container. This prevents freezer burn and makes it easy to thaw only the portions you need.
• Label the container or bag with the date to keep track of how long the chicken has been stored.
• When ready to use, thaw the chicken breasts in the refrigerator overnight. For a quicker method, you can use the defrost setting on your microwave, but be careful not to start cooking the chicken.
• Reheat the chicken in a skillet over medium heat, in the oven at 350°F (175°C), or in the microwave. Add a splash of chicken broth or water to keep the chicken moist during reheating.
• Pair the reheated chicken with fresh vegetables or a light salad for a quick and healthy meal.

• Oven Method: Preheat your oven to 350°F (175°C). Place the chicken breasts on a baking sheet lined with parchment paper. Cover them with aluminum foil to retain moisture. Bake for about 15-20 minutes or until the chicken is heated through. This method helps maintain the juiciness of the chicken.

• Stovetop Method: Heat a skillet over medium heat and add a small amount of olive oil. Place the chicken breasts in the skillet and cover with a lid. Cook for about 5-7 minutes, flipping halfway through, until the chicken is warmed up. This method keeps the chicken moist and flavorful.

• Microwave Method: Place the chicken breasts on a microwave-safe plate. Cover with a damp paper towel to prevent drying out. Microwave on medium power for 2-3 minutes, checking and flipping halfway through. Continue microwaving in 30-second intervals until the chicken is heated through. This method is quick but may slightly dry out the chicken.

• Sous Vide Method: If you have a sous vide machine, set it to 140°F (60°C). Place the chicken breasts in a vacuum-sealed bag and submerge in the water bath. Heat for about 30 minutes. This method ensures the chicken remains incredibly tender and juicy.

• Air Fryer Method: Preheat your air fryer to 350°F (175°C). Place the chicken breasts in the air fryer basket and cook for 5-7 minutes, flipping halfway through. This method gives the chicken a slightly crispy exterior while keeping the inside moist.

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

• Tongs: A tool used to grip and lift objects, in this case, to turn the chicken breasts without piercing them.

• Meat thermometer: A device used to measure the internal temperature of the chicken to ensure it is fully cooked.

• Cutting board: A durable board on which to place the chicken breasts while seasoning them.

• Chef's knife: A versatile knife used for chopping and mincing the garlic.

• Measuring spoons: Tools used to measure the olive oil, salt, and pepper accurately.

• Garlic press: An optional tool to easily mince the garlic cloves.

• Spatula: A tool used to flip the chicken breasts in the skillet.

• Serving plate: A plate to place the cooked chicken breasts on for serving.

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

Use pre-minced garlic: Opt for pre-minced garlic from the store to cut down on prep time.

Cook in batches: If you have a large skillet, cook all chicken breasts at once. This reduces overall cooking time.

Prep ingredients in advance: Measure out your olive oil, salt, and black pepper before you start cooking to streamline the process.