Low Calorie Chicken Dinner Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
4.9/5
(1174 reviews)
Low Calorie Chicken Dinner
Zylo Recipes

Description

This simple chicken dinner is ideal for those seeking a lighter meal without sacrificing flavor. It’s particularly well-suited for individuals mindful of portion sizes or those who prefer a more controlled approach to their eating habits. The dish centers around a tender chicken breast, seasoned thoughtfully and then gently cooked in a luscious, buttery sauce.

The sauce, brightened with the zest and juice of fresh lemon, gains depth from a splash of white wine vinegar, which adds a delightful tanginess that balances the richness of the butter. As the chicken simmers, it absorbs the flavors of the sauce, becoming infused with a delicate, savory essence. The butter creates a luxurious mouthfeel, while the lemon provides a refreshing counterpoint.

Accompanying the chicken is charred broccoli, cooked to a perfect crisp-tender state. The edges of the broccoli florets caramelize beautifully, imparting a slightly smoky and nutty flavor that complements the chicken wonderfully. A final touch of butter enhances the broccoli's natural sweetness and adds a subtle richness that ties the entire dish together.

The slight bitterness of the broccoli is a pleasant contrast to the savory chicken, creating a balanced and harmonious plate. The charring also gives the broccoli a delightful textural element, making each bite an enjoyable experience. This meal is not only satisfying but also versatile.

While broccoli is a classic pairing, other low-carbohydrate vegetables can easily be substituted to suit your preferences or the season. Consider swapping in asparagus, green beans, or spinach for a delightful variation. This allows you to keep the meal fresh and interesting, adapting it to your own personal tastes and what's readily available.

The bright flavors and varied textures make this a truly appealing and fulfilling dish, proving that lighter meals can be just as delicious and satisfying as their heartier counterparts.

Preparation Time

Prep Time
5 min
Cook Time
15 min
Total Time
20 min

Nutrition Information

Per 1 serving serving
C
Calories
220 Kcal

C
Carbs
15 g
Fi
Fiber
3 g
Sugar
5 g

P
Protein
25 g

C
Fats
5 g
Saturated Fats 1 g
Unsaturated Fats 3 g

Cholestrol 75 mg
Sodium 400 mg
Potassium 500 mg
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Ingredients

    1.
    Chicken Breast Boneless Skinless Raw
    Chicken Breast Boneless Skinless Raw
    3 oz
    2.
    Olive Oil
    Olive Oil
    0.25 tsp
    3.
    Salt
    Salt
    0.13 tsp
    4.
    Black pepper
    Black pepper
    0.13 tsp
    5.
    Onion powder
    Onion powder
    0.13 tsp
    6.
    Garlic powder
    Garlic powder
    0.13 tsp
    7.
    Italian seasoning
    Italian seasoning
    0.25 tsp
    8.
    Olive Oil
    Olive Oil
    0.25 tsp
    9.
    Lemon juice
    Lemon juice
    0.5 each - juice from one lemon
    10.
    White Wine Vinegar
    White Wine Vinegar
    1 tsp
    11.
    Butter, salted
    Butter, salted
    0.25 tbsp
    12.
    Broccoli Frozen Unprepared
    Broccoli Frozen Unprepared
    4 oz
    13.
    Olive Oil
    Olive Oil
    0.25 tsp
    14.
    Seasoned salt
    Seasoned salt
    0.13 tsp
    15.
    Garlic powder
    Garlic powder
    0.13 tsp
    16.
    Butter, salted
    Butter, salted
    0.25 tbsp

Instructions

    1.
    Pat a small chicken breast dry with a paper towel. Rub olive oil into the flesh and season with salt, pepper, onion powder, garlic powder, and Italian seasoning. Heat olive oil in a pan over high heat. Place the chicken breast in the hot oil, seasoned side down, and cook until the spices are charred.
    2.
    Flip the chicken breast over, reduce the heat to medium, and finish cooking. When the chicken is almost cooked, squeeze lemon juice into the pan, over and around the chicken. Add white wine vinegar and butter once the steam from the lemon juice subsides. Use tongs to move the chicken in the forming glaze, flipping it to ensure even cooking.
    3.
    Set the pan of chicken aside to rest. In a new pan, combine thawed broccoli florets with olive oil. Heat over medium-high heat until the broccoli turns a brighter green. Season with seasoned salt and garlic powder, and cook, gently tossing, until the broccoli and spices are golden brown with random charring.
    4.
    Reduce the stove heat to low, and melt butter in the pan. Gently toss the broccoli until coated in the warm butter. To serve, arrange the buttered broccoli on a plate or in a meal prep container. Follow with the chicken breast, including all the thickened glaze. Serve immediately or store in the refrigerator.