Low-Calorie Chicken Recipes

Low-Calorie Chicken Recipes With Few Ingredients

Make Sure Your Healthy Low-Calorie Chicken Recipes

From the food and nutrition experts at few ingredients to improve your favorite source of nature low-calorie chicken recipes with few ingredients, here are some delicious day-night chicken dinners menu recipes that also happen to be low calorie!

Chicken-Vegetable Pot Pies

chicken vegetable pot pie

Category: Low-calorie
Servings: 6

Ingredients:

  • 12 oz Chicken breast halves
  • 2 x Med baking potatoes *
  • 2 TB Unsalted margarine
  • 1 c Skim milk
  • 4 oz Can drain sliced mushrooms
  • 1 c Flour
  • ¼ ts Salt
  • ½ c Nonfat buttermilk
  • 2 ½ c Water
  • ½ c Chopped celery
  • 10 oz Pkg frozen mixed vegetables
  • 2 TB Flour

Instructions:

  • Peeled and cut into ½” cubes Combine chicken and water in a large saucepan. Bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is tender.
  • Remove chicken, reserving broth. Bone chicken, and cut meat into bite-size pieces; set aside. Add potatoes, celery, and bouillon powder to broth; bring to a boil.
  • Cover, reduce heat, and simmer 15-20 minutes or until potatoes are tender. Stir in mixed vegetables; set aside. Melt 2 T margarine in a heavy saucepan over low heat; add 2 T flour, stirring until smooth. Cook for 1 minute, stirring constantly.
  • Gradually add skim milk; cook over med heat, stirring constantly, until mixture is thickened and bubbly. Remove from heat; stir in poultry seasoning. Combine reserved chicken, vegetable mixture, white sauce, and mushrooms in a large bowl.
  • Spoon into individual baking dishes that have been coated with Pam. CRUST: Combine 1 c flour, baking powder, and salt in a small bowl. Cut in 1 T plus 1 ½ t margarine with a pastry blender food processor reviews until the mixture resembles a coarse meal. Stir in buttermilk.
  • Spoon biscuit dough into 6 portions over chicken mixture. Bake at 350 deg F for 1 hour or until biscuits are golden.
  • PER SERVING: 314 calories, 18.6 g protein, 8.2 g fat, 41 g carbohydrates, 27 g cholesterol, 2.2 mg iron, 458 mg sodium, 116 mg calcium.

Chicken Pate

chicken pate

Category: Low-calorie
Servings: 6

Ingredients:

  • 1 ½ c Chicken breast, cooked, minced
  • 3 TB Chopped onion
  • 2 TB Mayonnaise (diet)
  • ¼ ts Hot sauce
  • 1 ds Paprika
  • 8 oz Neufchatel cheese, softened
  • 2 tbs dry sherry
  • 2 tsp Lemon juice
  • 1/8 ts Ground nutmeg

Instructions:

  • Combine chicken (which has been finely chopped), Neufchatel, onion, sherry, mayonnaise, lemon juice, hot sauce, and nutmeg in the container of an electric blender; process until smooth.
  • Transfer mixture to a 2 cup mold coated with cooking spray (Pam). Cover, and chill overnight. Unmold onto a serving plate. Sprinkle with paprika. Garnish with parsley sprigs, if desired.
  • Serve with Melba toast rounds or unsalted crackers. Yield: 1 ¾ cups (28 calories per Tablespoon.)
  • PER SERVING : (1 T): 28 calories, 2.8 g fat, .3 g carbohydrates, 0 g fiber, 10 g cholesterol, 30 mg sodium, 27 mg potassium.

Chicken Thighs Marengo

chicken marengo recipe

Category: Low-calorie
Servings: 6

Ingredients:

  • 6 x Chicken thighs(2 lb),skinned
  • ¼ ts Pepper
  • 1 c Sliced fresh mushrooms
  • 1 x Clove garlic, minced
  • ¼ ts Dried whole thyme
  • 1 TB minced fresh parsley
  • ½ ts Salt
  • 2 tsp Olive oil
  • 4 x Green onions, sliced
  • ½ c Dry white wine (or Chablis)
  • 2 x Med tomatoes, cut in wedges

Instructions:

  • Trim excess fat from chicken. Rinse chicken with cold water, pat dry. Place in a shallow container. Sprinkle with salt and pepper. Coat a large skillet with cooking spray; add olive oil. Place over med-hi heat until hot.
  • Add chicken to skillet; cook 2-3 minutes on each side until lightly browned. Remove chicken from skillet, and drain on paper towels.
  • Wipe skillet dry with a paper towel. Recoat skillet with cooking spray; place over med-hi heat until hot.
  • Add mushrooms and cook for 2 minutes, stirring frequently. Remove mushrooms from skillet, and set aside. Recoat skillet with Pam.
  • Place over med-hi heat until hot. Add green onions and garlic; saute for 1 minute. Stir in wine and thyme. Add reserved chicken. Bring mixture to a boil. Cover; reduce heat, and simmer 25 minutes.
  • Add reserved mushrooms and tomato wedges; simmer 2 minutes or until thoroughly heated. Sprinkle with parsley, and serve immediately.
  • PER SERVING: 175 calories, 18.6 g protein, 9.2 g fat, 3.9 g carbohydrates 65 g cholesterol, 1.4 mg iron, 262 mg sodium, 20 mg calcium.

Chicken Parmesan

chicken parmesan

Category: Low-calorie
Servings: 6

Ingredients:

  • 1/3 c Parmesan cheese, grated
  • ¼ tsp Italian seasoning, crushed
  • 3 x Chicken breast, *
  • ¼ c Green onion, sliced
  • 1 tbsp Margarine
  • 1 TB flour, all-purpose
  • ½ c Milk, skim
  • 5 oz Spinach, frozen **
  • 1 TB Pimiento, chopped

Instructions:

  • Chicken breast, (about 2 ¼ pounds total), skinned, boned, and halved ½ of a 10-ounce package frozen chopped spinach, thawed and drained ~ PER SERVING: 202 cal., 30g Pro., 4g Carbo., 7g fat, 77mg Chol., In a small mixing bowl combine cheese and Italian seasoning.
  • Roll chicken pieces in cheese mixture to coat lightly; set the remaining cheese mixture aside.
  • Arrange pieces in an 8x8x2-inch baking dish. In a small saucepan cook onion in hot margarine till tender. Stir in flour; add milk all at once.
  • Cook and stir till bubbly; stir in drained spinach and pimiento. Spoon spinach mixture over chicken; sprinkle with remaining cheese mixture. Bake, uncovered, in a 350F oven for 30 to 35 minutes or till tender.

Chilled Chicken with Dill Sauce

chilled chicken with dill sauce

Category: Low-calorie
Servings: 8

Ingredients:

  • 8 x Boneless chicken breast *
  • 2 TB Water
  • 1 TB White wine vinegar
  • 8 x Lime wedges
  • ½ c Plain low-fat yogurt
  • 1 ½ tsp Lime juice
  • ½ ts Dried whole dillweed
  • ½ c Italian salad dressing
  • ¼ c Low-fat cottage cheese
  • 1 ½ ts Chopped green onion
  • 1/8 ts White pepper

Instructions:

  • 8 (4 oz) boneless chicken breast halves, skinned Trim excess fat from chicken. Place each piece between 2 sheets of waxed paper; flatten to 1/4″ thickness, using a meat mallet or rolling pin.
  • Place chicken in a baking dish. Combine next 5 ingredients in a small bowl; pour over chicken. Cover and refrigerate for 2 hours. Remove chicken from marinade, discarding marinade.
  • Coat a grill with cooking spray. Grill chicken 6″ over med coals 8 minutes, turning once. Arrange chicken on a serving platter; garnish with lime wedges.
  • Serve either warm or chilled with 1 ½ T Dill Sauce per serving. (8 servings, 160 calories each.) DILL
  • Spicy Sauce: Combine all ingredients in a blender; process till smooth. Cover and chill thoroughly. Yield: 1 cup.
  • PER SERVING: 27.5 g fat, 160 calories, 3.3 g carbohydrates, 72 g cholesterol, 236 mg sodium, 264 mg potassium.

Chicken Etouffee

chicken etouffee

Category: Low-calorie
Servings: 8

Ingredients:

  • 1 x Lg onion, chopped
  • ½ x Sm sweet red pepper, chopped
  • 2 TB Flour
  • ¾ c Water
  • ½ ts Dried whole thyme
  • ¼ ts Red pepper
  • 2 c Hot cooked parboiled rice
  • 1 x Sm green pepper, chopped
  • 2 x Stalks celery, chopped
  • 2 tbsp Margarine
  • 3 c Chopped, cooked chicken breast
  • ¾ ts Dry chicken bouillon powder
  • ¼ ts Salt
  • 1 ds Hot sauce
  • 1 tbs Chopped fresh parsley

Instructions:

  • Coat a large skillet with Pam; place over med heat until hot. Add onion and other vegetables, saute until tender. Remove from skillet, set aside.
  • Place margarine and flour in skillet; cook over low heat 5 minutes, stirring constantly, until mixture is the color of a copper penny. Return Indian vegetable soups recipe to skillet. Add chicken and other ingredients except for rice and parsley.
  • Simmer 2 minutes or till thoroughly heated. Serve over hot, cooked rice. Sprinkle with parsley.
  • PER SERVING: 182 calories, 18 g protein, 5 g fat, 15 g carbohydrates, 45 g cholesterol, 1.5 mg iron, 352 mg sodium, 32 mg calcium.

Tropical Chicken Kabobs

tropical chicken kabobs

Category: Low-calorie
Servings: 6

Ingredients:

  • 1/3 c Lime juice
  • 1 TB Honey
  • 12 x Pearl onions, peeled
  • 1 x Papaya, peeled **
  • 1 tbs Vegetable oil
  • 6 x Chicken breast halves *
  • 1 x Lg green pepper **
  • 1 ½ c Fresh pineapple chunks

Instructions:

  • 4 oz each, skinned, boned, cut into 1 ½” pieces seeded, and cut into 2″ pieces Combine lime juice, vegetable oil, and honey in a shallow dish. Add chicken; toss gently.
  • Cover and marinate in refrigerator 8 hours or overnight, stirring occasionally. Remove chicken from marinade, reserving marinade. Alternate chicken, onion, pepper, papaya, and pineapple on 6 (12″) skewers.
  • Coat grill rack with Pam; place the rack on grill over medium-hot coals. Place kabobs on the rack, and cook 15-20 minutes or till done, turning and basting frequently with reserved marinade.
  • PER SERVING: 222 calories, 26.6 g protein, 5.7 g fat, 16.4 g carbohydrates, 70 g cholesterol, 1.5 mg iron, 66 mg sodium, 36 mg calcium.

Szechuan Chicken Soup

szechwan chicken soup

Category: Low-calorie
Servings: 6

Ingredients:

  • 3 x Condensed chicken broth *
  • 3 oz Oriental noodles **
  • ½ ts Pepper, red, ground
  • 3 c Chicken, cooked, cubed, ***
  • 2 x Apples, medium, cored ****
  • 6 oz Pea pods, frozen, cut up
  • 4 x Green onions, *

Instructions:

  • 10 ¾ -ounce broth chicken flavored, broken up frozen chicken cubes cored and coarsely chopped onions, bias-sliced into 1 ½-inch length ~ PER SERVING: 259 Cal., 28g Pro., 20g Carbo., 7g fat, 54mg Chol., In a large saucepan or Dutch oven stir together chicken broth, noodles and flavoring packet, red pepper, and 3 soup cans (3 ¾ cups) water.
  • Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in remaining ingredients. Return to boiling. Serve at once.

Spanish Saffron Chicken

spanish saffron chicken

Category: Low-calorie
Servings: 6

Ingredients:

  • 6 x Chicken breast halves *
  • 1 x Med onion, sliced
  • ½ lb Fresh mushrooms, sliced
  • 2 tsp Paprika
  • ½ ts Saffron threads (or turmeric)
  • 2 TB Sliced ripe olives (pitted)
  • 1 TB Cornstarch
  • 3 c Hot cooked long-grain rice
  • ¼ ts Ground pepper
  • ¼ c Skim milk
  • 2 TB Water

Instructions:

  • 6 (4 oz each) skinned, boned chicken breast halves Sprinkle chicken with pepper. Place in a large Dutch oven that has been coated with cooking spray. Cook over med heat until browned.
  • Wipe pan drippings from Dutch oven with a paper towel. Coat Dutch oven again with Pam; place over med-hi heat until hot.
  • Add onion, garlic, and mushrooms; saute until tender. Add chicken, 1 c water, and paprika, bouillon powder, and saffron threads. Bring to a boil.
  • Cover, reduce heat and simmer 25 minutes until chicken is tender. Remove chicken and set aside. Add peas, olives, and skim milk to the Dutch oven. Cover and simmer for 5 minutes.
  • Combine cornstarch and 2 T water; add to vegetable mixture. Bring to a boil. Reduce heat; cook, stirring constantly, until thickened and bubbly.
  • Remove from heat. To serve, place rice on a serving platter. Arrange chicken over rice; top with vegetable mixture.
  • PER SERVING: 335 calories, 31.2 g protein, 4.4 g fat, 40.7 mg carbohydrates, 71 g cholesterol, 3.2 mg iron, 275 mg sodium, 56 mg calcium.

Skillet Chicken and Rice

skillet chicken and rice

Category: Low-calorie
Servings: 6

Ingredients:

  • 2 lb Chicken pieces, skinned
  • 3 c Mushrooms, fresh, sliced
  • 4 x Carrots, peeled, sliced 1/2″
  • ¾ c Rice, long grain
  • ½ c Onion, chopped
  • 1 ts Bouillon, chicken, granules
  • ¼ ts Salt

Instructions:

  • PER SERVING: 265 Cal., 25g Pro., 27g Carbo., 6g fat, 67mg Chol., Spray a 12-inch skillet with nonstick spray coating. Brown chicken pieces on all sides over medium heat for about 15 minutes.
  • Remove chicken. Drain fat from skillet, if necessary. Add mushrooms, carrots, rice, onion, bouillon, poultry seasoning, 2 cups water, salt.
  • Place chicken atop rice mixture. Cover; simmer 30 minutes or till chicken and rice are done.

Honey-Baked Chicken

honey baked chicken

Category: Low-calorie
Servings: 6

Ingredients:

  • 3 lb Broiler/fryer chicken, skinned
  • ¾ c Shredded zucchini
  • ½ c Finely chopped celery
  • ¼ c Chopped pecans
  • ¼ ts Pepper
  • 2 TB Honey
  • ¾ c Shredded yellow squash
  • ½ c Finely chopped onion
  • 1 ¼ c Toasted, wholewheat breadcrumbs
  • 1 x Egg, beaten
  • ¼ ts Salt
  • 3 TB Unsweetened apple juice

Instructions:

  • Discard giblets and neck of chicken (or save for stock.) Rinse chicken under cold, running water, and pat dry. Set aside. Coat a large nonstick skillet with Pam; place over med-hi heat until hot.
  • Add yellow squash, zucchini, onion, celery, and garlic, and saute until tender-crisp. Drain.
  • Combine vegetable mixture, breadcrumbs, egg, pecans, salt, and pepper in a med bowl; stir well.
  • Place chicken, breast side up, on a rack in a roasting pan that has been coated with Pam. Stuff lightly with dressing mixture.
  • Truss chicken (or put the ball of foil in the opening.) Combine apple juice and honey, stirring well.
  • Brush chicken with half of the apple juice-honey mixture. Bake at 350 deg F for 1 ½- 2 hours or until drumsticks are easy to move and detox cleanse juices run clear, basting occasionally with remaining apple-honey mixture.
  • PER SERVING: 266 calories, 26.8 g protein, 10.8 g fat, 15.6 g carbohydrate 119 g cholesterol, 1.8 mg iron, 246 mg sodium, 45 mg calcium.

Grilled Lime Chicken

grilled lime chicken

Category: Low-calorie
Servings: 6

Ingredients:

  • ¼ c Chopped fresh parsley
  • ½ ts Grated lime rind
  • 1 c Dry white wine (or Chablis)
  • ½ ts Freshly ground pepper
  • 2 TB Lime juice
  • 6 x Chicken breast halves *

Instructions:

  • 6 (4 oz each) skinned, boned chicken breast halves Combine all ingredients except chicken in a shallow baking dish. Add chicken, turning to coat. Cover and marinate in the refrigerator for 1 day.
  • Remove chicken from marinade, reserving marinade. Coat grill rack with Pam, place the rack on grill over med-hot coals.
  • Place chicken on the rack, and cook 5 minutes on each side or until done, basting with reserved marinade.
  • PER SERVING: 146 calories, 25.8 g protein, 2.9 g fat, 2.4 g carbohydrates 70 g cholesterol, 1.2 mg iron, 64 mg sodium, 21 mg calcium.

Curried Chicken Dinner

curried chicken dinner

Category: Low-calorie
Servings: 6

Ingredients:

  • 2 ½ c Water
  • 1 ½ tsp chicken bouillon powder
  • 2 ½ c Water
  • ¼ ts Salt
  • 2 TB Cornstarch
  • 1 tsp ground ginger
  • 2 c Diagonally sliced celery
  • 1 x Lg green pepper **
  • 1 c Brown rice, uncooked
  • 6 x Chicken breast halves *
  • ½ ts Curry powder
  • 2 c Unsweetened orange juice
  • 2 tbs dry sherry
  • 1 ts Grated orange rind
  • 1 x Lg sweet red pepper **

Instructions:

  • 6 oz each seeded and cut into julienne strips Combine 2 ½ cups water, rice, and bouillon powder in a med saucepan; bring to a boil.
  • Cover, reduce heat, and simmer 50 minutes or until liquid is absorbed.
  • Combine chicken, 2 ½ cups water, curry powder, and salt in a large Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is tender; drain.
  • Bone chicken, and cut into bite-size pieces; set meat aside. Combine orange juice, cornstarch, sherry, and ginger in a small bowl, stirring until cornstarch is dissolved; set aside.
  • Coat a large nonstick skillet with Pam; place over med-hi heat until hot. Add celery and peppers, and saute until crisp-tender.
  • Stir in reserved chicken and orange juice mixture; bring to a boil. Cook 1 minute, stirring constantly, until thickened.
  • To serve, spoon chicken mixture over hot, cooked rice. (See details small meat mixer)

PER SERVING: 332 calories, 32.1 g protein, 4.5 g fat, 39.3 g carbohydrates, 78 g cholesterol, 2.2 mg iron, 409 mg sodium, 51 mg calcium.

Crunchy Taco Chip Chicken

taco chip chicken

Category: Low-calorie
Servings: 4

Ingredients:

  • 4 3 oz skinless chicken breasts
  • 1 c Chopped scallions or onions
  • 1 c Chopped red pepper
  • ½ c Chopped celery
  • 1 TB + 1 t local margarine
  • 1 ½ c Stewed tomatoes
  • 4 Taco shells, crushed coarsely
  • 20 sm Pimento-stuffed olives, chopped
  • 1 ½ oz Shredded cheddar cheese

Instructions:

  • In a 1 ½ quart casserole, arrange chicken breasts with thicker parts toward the outside of the dish.
  • Cover and microwave on high 8-10 minutes, until chicken, is thoroughly cooked. Remove chicken to plate and set aside.
  • In the same casserole, combine scallions (onions), pepper, celery, and margarine; microwave on high for 3-4 minutes, stirring once until vegetables are tender. Add tomatoes; microwave on high 5-7 minutes, until slightly thickened.
  • Arrange chicken on top of the tomato mixture; sprinkle evenly with coarsely crushed taco chips, cheese, and olives. Microwave on high for 2 minutes, until cheese melts.
  • Serve with rice and a salad. Each serving provides 1 fat, 2 ½ proteins, 2 vegetables, ½ bread. Per serving: 351 calories.
  • Source: Weight Watchers Magazine, June 1993

Crispy Mustard Chicken

crispy mustard chicken

Category: Low-calorie
Servings: 4

Ingredients:

  • 2 TB Mayonnaise (diet)
  • ¼ c Wheat germ
  • ½ tsp ground thyme
  • 4 x Chicken breast halves *
  • 2 TB Prepared mustard
  • 1/3 c Fine, dry bread crumbs
  • ¼ ts Salt

Instructions:

  • 4 oz each, skinned and boned Combine mayonnaise and mustard in a small bowl; stir well. Combine wheat germ and other ingredients except for chicken in a shallow bowl.
  • Brush each chicken breast with mustard mixture, then dredge in breadcrumb mixture. Place chicken in a 10x6x2″ baking dish that has been coated with Pam.
  • Cover and bake at 350 deg F for 40 minutes. Uncover and bake an additional 20 minutes or until the chicken is tender.
  • PER SERVING: 206 calories, 29.9 g protein, 5.2 g fat, 10 g carbohydrates 69 g cholesterol, 2 mg iron, 435 mg sodium, 38 mg calcium.

Crispy Chicken Drumsticks

crispy chicken drumsticks

Category: Low-calorie
Servings: 4

Ingredients:

  • 8 x Chicken drumsticks, skinned *
  • ¼ c Grated parmesan cheese
  • ¼ ts Garlic powder
  • 1/3 c Skim milk
  • 1 ½ c Dry whole wheat breadcrumbs
  • 2 TB minced fresh parsley
  • 1/8 ts Pepper

Instructions:

  • About 2 ½ pounds Rinse chicken with cold water, and pat dry. Combine bread crumbs and other ingredients (except milk), stirring well. Dip drumsticks in skim milk.
  • Dredge in breadcrumb mixture, coating well. Place drumsticks in a 10x6x2″ baking dish sprayed with Pam. Bake at 350 deg F for 1 hour or till tender.
  • PER SERVING: 286 calories, 37.3 g protein, 8.7 g fat, 13.4 g carbohydrate 110 g cholesterol, 2.1 mg iron, 343 mg sodium, 135 mg calcium.

Creamy Chicken Popovers

chicken popovers

Category: Low-calorie
Servings: 6

Ingredients:

  • 2 c Water
  • 1 x Lge carrot, scraped, sliced
  • 1 x Sm onion, chopped
  • ¼ ts Dried tarragon
  • ½ c Plain low-fat yogurt
  • ½ c Fran English peas, thawed
  • ¼ ts Salt
  • 18 oz Skinned chicken breast halve
  • ¼ c Dry white wine (or Chablis)
  • 2 TB Chopped pimento
  • 2 x Eggs

Instructions:

  • Combine water, chicken, carrot, and sliced onion in a large saucepan. Bring to a boil; cover, reduce heat and simmer 30 minutes. Remove chicken from broth; cool.
  • Bone chicken, and cut meat into 1″ pieces. Set aside. Strain broth, saving ¾ cup. Coat a large nonstick skillet with cooking spray; place over med-hi heat until hot.
  • Add chopped onion, and saute until tender. Gradually add ¼ cup flour and tarragon, stirring well.
  • Gradually stir in ¾ cup skim milk, yogurt, wine, and reserved ¾ c chicken broth. Cook, stirring constantly until mixture is thickened and bubbly.
  • Stir in peas, pimento, and reserved chicken. Set aside, and keep warm. Combine the remaining 1 cup flour and salt, stirring well.
  • Add eggs and remaining 1 cup skim milk; beat with a wire whisk until well blended.
  • Spoon mixture evenly into six 6-oz custard cups that have been coated with Pam. Place 4″ apart on a baking sheet.
  • Bake at 400 deg F for 45-50 minutes or till golden brown. Break open each popover. Spoon ½ cup chicken mixture over each popover. Serve immediately.
  • PER SERVING: 276 calories, 25.4 g protein, 3.9 g fat, 33.1 g carbohydrates, 133 g cholesterol, 2.2 mg iron, 236 mg sodium, 162 mg calcium.