5 Delicious Low Fat Chicken Recipes You'll Love

Chicken is a versatile protein that can be cooked in many different ways, making it a staple in many kitchens. It's not only delicious but also relatively lean, making it an excellent choice for those looking to enjoy tasty meals while keeping their diet low in fat. This blog post will guide you through five low-fat chicken recipes that are not only good for your health but also delightful for your taste buds. Let's dive in!

Recipe 1: Lemon Garlic Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 lemons, sliced
• 4 garlic cloves, minced
• 1 tsp olive oil
• Fresh thyme and rosemary
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Season the chicken with salt and pepper.
3. In a large pan, heat the olive oil over medium heat.
4. Once hot, sear the chicken breasts on both sides until they get a nice golden color, about 4 minutes per side.
5. Add the lemon slices, garlic, and herbs to the pan, cooking for 1 minute until fragrant.
6. Transfer the chicken and the pan ingredients to a baking dish.
7. Bake in the oven for 20-25 minutes or until the chicken’s internal temperature reaches 165°F (75°C).
8. Let it rest for 5 minutes before serving.

Recipe 2: Chicken Stir-Fry with Veggies

Ingredients:

• 2 chicken breasts, thinly sliced
• 2 cups broccoli florets
• 1 bell pepper, julienned
• 1 carrot, julienned
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp cornstarch
• 1 tbsp vegetable oil
• Salt and pepper

Instructions:

1. In a bowl, combine soy sauce, vinegar, and cornstarch. Set aside.
2. Heat oil in a wok or large skillet over high heat.
3. Add the chicken slices, season with salt and pepper, and cook until no longer pink, about 5 minutes.
4. Remove the chicken from the wok and set aside.
5. Add a bit more oil if needed, then stir-fry the vegetables for about 4 minutes until just tender.
6. Return the chicken to the pan, add the sauce, and cook until the sauce thickens.
7. Serve hot over brown rice or quinoa.

🌟 Note: For extra flavor, you can add a teaspoon of sesame oil to the sauce, but be mindful of the added fat content.

Recipe 3: Herbed Baked Chicken Thighs

Ingredients:

• 8 chicken thighs, skin removed
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh basil, chopped
• 1 tbsp fresh thyme
• 1 lemon, zest and juice
• 1 tbsp olive oil
• Salt and pepper

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Mix together herbs, lemon zest, juice, olive oil, salt, and pepper in a bowl.
3. Pat the chicken thighs dry with paper towels. Rub the herb mixture all over the chicken.
4. Place the thighs on a baking tray.
5. Bake for 35-40 minutes, or until the chicken is thoroughly cooked.
6. Let it rest for a few minutes before serving.

Recipe 4: Chicken Avocado Salad

Ingredients:

• 2 grilled chicken breasts, sliced
• 2 avocados, diced
• 1 cup cherry tomatoes, halved
• 1 cup mixed greens
• ¹⁄₂ cucumber, sliced
• 2 tbsp apple cider vinegar
• 1 tbsp Dijon mustard
• 2 tbsp Greek yogurt
• Salt and pepper

Instructions:

1. In a large salad bowl, combine mixed greens, chicken, avocado, cherry tomatoes, and cucumber.
2. In a small bowl, whisk together vinegar, mustard, Greek yogurt, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Serve immediately.

📝 Note: Greek yogurt adds creaminess to the dressing without the high fat content of traditional mayo.

Recipe 5: Skinny Chicken Piccata

Ingredients:

• 4 chicken breast cutlets
• ¹⁄₄ cup all-purpose flour
• 1 tbsp olive oil
• ¹⁄₄ cup chicken broth, low sodium
• ¹⁄₄ cup white wine (optional, can use more broth)
• 2 tbsp capers, drained
• Juice of 1 lemon
• 1 tbsp butter
• Fresh parsley for garnish
• Salt and pepper

Instructions:

1. Lightly pound the chicken cutlets to an even thickness. Season with salt and pepper, then dredge in flour.
2. Heat olive oil in a skillet over medium-high heat. Cook chicken for 3 minutes on each side or until golden and cooked through.
3. Remove chicken and set aside. In the same skillet, add the broth, wine, lemon juice, and capers.
4. Reduce the sauce by half, then whisk in the butter until melted.
5. Return the chicken to the pan to warm through, spooning the sauce over it.
6. Garnish with parsley and serve.

In this exploration of low-fat chicken recipes, we've covered a range from savory baked dishes to refreshing salads, each offering unique flavors while keeping the fat content in check. These recipes are perfect for those trying to maintain a healthy diet or simply those looking to enjoy lighter meals without sacrificing taste. Remember, cooking with chicken is about balance, enjoying the natural flavors of quality ingredients, and exploring how different herbs and cooking methods can enhance your meals. From the zesty Lemon Garlic Chicken to the elegant Skinny Chicken Piccata, these recipes ensure your dining experience remains delightful and guilt-free.

Can I make these recipes ahead of time?

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Yes, some of these dishes like the Lemon Garlic Chicken or Herbed Baked Chicken Thighs can be prepared in advance. Simply refrigerate and reheat when ready to serve, although for best flavor and texture, fresh is always preferable.

What are some good sides for these chicken recipes?

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Opt for roasted vegetables, quinoa, couscous, or a simple green salad. For the Chicken Avocado Salad, whole grain toast or flatbread would make an excellent accompaniment.

How can I make these recipes even lower in fat?

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To further reduce fat, consider using substitutes like Greek yogurt instead of cream or sauces, and use cooking sprays in place of oils when possible. Also, choose chicken with skin removed to cut down on extra fat.