Easy Low Calorie One-Dish Chicken Dinners: Recipes
Imagine tender chicken, infused with fragrant herbs and spices, nestled among a medley of vibrant vegetables. Each bite offers a symphony of flavors the savory chicken melding with the sweet char of roasted bell peppers, the earthy notes of mushrooms, and the subtle tang of lemon. This culinary creation delivers satisfaction without the guilt, proving that healthy eating can be both delicious and fulfilling.
Equipment
- Large Mixing Bowl: For combining and seasoning the chicken and vegetables.
- Cutting Board: For safe and efficient chopping of vegetables and chicken.
- Chef's Knife: For precise and controlled cutting.
- Measuring Spoons and Cups: For accurate measurement of ingredients.
- Baking Sheet: A large baking sheet to accommodate all ingredients in a single layer.
- Parchment Paper: To prevent sticking and facilitate easy cleanup.
- Oven: Essential for baking the dish to perfection.
- Tongs or Spatula: For turning and arranging ingredients on the baking sheet.
- Meat Thermometer: To ensure the chicken is cooked to a safe internal temperature of 165F (74C).
Ingredients
- 1.5 lbs boneless skinless chicken breasts, cut into 1-inch cubes
- 1 red bell pepper cored and chopped
- 1 yellow bell pepper cored and chopped
- 1 zucchini chopped
- 1 red onion sliced
- 2 cloves garlic minced
- 1 lemon juiced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes optional
- Salt and black pepper to taste
- Fresh parsley chopped (for garnish)
Instructions
- Step 1: Prepare the Chicken and Vegetables:
- Preheat oven to 400F (200C). In a large bowl, combine the cubed chicken, chopped bell peppers, zucchini, and sliced red onion. Add the minced garlic.
- Step 2: Season and Toss:
- Drizzle the olive oil over the chicken and vegetables. Sprinkle with dried oregano, dried basil, red pepper flakes (if using), salt, and black pepper. Toss everything together until the chicken and vegetables are evenly coated with the seasonings.
- Step 3: Arrange on Baking Sheet:
- Spread the chicken and vegetable mixture in a single layer on a large baking sheet lined with parchment paper. Avoid overcrowding the pan to ensure even cooking.
- Step 4: Bake:
- Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized. Check the internal temperature of the chicken to ensure it reaches 165F (74C).
- Step 5: Add Lemon Juice and Garnish:
- Remove the baking sheet from the oven. Squeeze the juice of one lemon over the chicken and vegetables. Garnish with fresh chopped parsley.
- Step 6: Serve:
- Serve the "Low calorie one dish chicken dinners" immediately. They can be enjoyed as a standalone meal or paired with a side of quinoa or brown rice.
- Optional Tips and Substitutions:
- For a spicier dish, add a pinch of cayenne pepper or use chili garlic sauce.
- Feel free to substitute other vegetables based on preference and availability, such as broccoli, cherry tomatoes, or asparagus.
- If you don't have fresh lemon, bottled lemon juice can be used. Start with 1 tablespoon and adjust to taste.
- For a richer flavor, marinate the chicken in the olive oil and seasonings for at least 30 minutes before baking.
- To prevent sticking, lightly grease the parchment paper with cooking spray.
- Use chicken thighs instead of chicken breast for a juicier result. Be aware that chicken thighs will take longer to cook.
Notes
Variations
The versatility of “Low calorie one dish chicken dinners” allows for a multitude of adaptations, catering to diverse palates and dietary needs. Considerations for variations include:
- Ingredient Swaps: The core recipe can be readily modified by substituting vegetables based on seasonal availability or personal preference. Broccoli, Brussels sprouts, asparagus, mushrooms, and cherry tomatoes are excellent alternatives. Likewise, chicken thighs can be used in place of chicken breasts for a richer flavor, though nutritional adjustments will be necessary.
- Regional Twists: Embracing different culinary traditions can result in exciting flavor profiles. A Mediterranean variation could incorporate olives, feta cheese (in moderation), and a lemon-oregano marinade. An Asian-inspired version might include soy sauce, ginger, garlic, sesame oil, and a medley of bok choy, snap peas, and bell peppers.
- Dietary Adjustments: For those adhering to specific dietary restrictions, the recipe can be adapted accordingly. To make it Whole30-compliant, ensure all ingredients are compliant and avoid any added sugars. For a paleo version, focus on using paleo-friendly vegetables and oils. Those following a keto diet can increase the fat content by using avocado oil or adding a small amount of cheese.
Serving Suggestions
Serving “Low calorie one dish chicken dinners” can be tailored to various occasions. As a complete meal, it is well-suited for weeknight dinners due to its simplicity and nutritional balance. For a more substantial meal, consider serving it alongside a small portion of quinoa, brown rice, or a side salad. The dish can also be served as a light lunch or as part of a larger buffet spread. It pairs well with a variety of condiments, such as a dollop of Greek yogurt, a drizzle of balsamic glaze, or a sprinkle of fresh herbs.
Storage Tips
Proper storage is essential to preserve the freshness and flavor of “Low calorie one dish chicken dinners.” Leftovers should be cooled completely before transferring to an airtight container and refrigerating. When stored correctly, the dish will maintain its quality for up to 3-4 days. For longer storage, consider freezing individual portions. To reheat, thaw in the refrigerator overnight and then warm in the oven or microwave until heated through. Note that the texture of the vegetables may change slightly after freezing and thawing.
Frequently Asked Questions
- Question 1: Can the chicken and vegetables be prepared ahead of time? Answer: Yes, the chicken and vegetables can be chopped and seasoned up to 24 hours in advance. Store them in a sealed container in the refrigerator.
- Question 2: Is it possible to grill the chicken and vegetables instead of baking them? Answer: Absolutely. Grilling provides a smoky flavor and can be an excellent alternative, especially during warmer months. Ensure the chicken is cooked through and the vegetables are tender.
- Question 3: Can this recipe be doubled or tripled for a larger group? Answer: Yes, the recipe can be scaled up to accommodate more servings. Ensure that the ingredients are evenly distributed on the baking sheet(s) to promote uniform cooking. Multiple baking sheets may be required.
- Question 4: What is the best way to prevent the chicken from drying out during baking? Answer: Marinating the chicken before cooking can help retain moisture. Also, avoid overbaking; check the internal temperature frequently to ensure it reaches 165F (74C) but does not exceed this point.