Golden Low-calorie Chicken

Low-Calorie Golden Chicken Recipe with Oranges and Honey

Preparation time: 15 minutes | Cooking time: 12 minutes | Servings: 4

Introduction

Golden Low-calorie Chicken is a delicious and healthy dish that is perfect for those looking to enjoy a flavorful meal without all the extra calories. This recipe combines the tangy sweetness of oranges with the savory flavors of honey, mustard, and curry powder to create a dish that is sure to impress your taste buds.

History

This recipe for Golden Low-calorie Chicken has been adapted and perfected over the years to create a dish that is both tasty and nutritious. The combination of citrus fruits and spices has long been a popular choice for chicken dishes, and this recipe is no exception.

Ingredients

4 chicken breasts, approximately 2 lb (907 g)
2 oranges
1 tbsp honey
0.5 tbsp dijon-style mustard
0.25 tsp curry powder
paprika
water
1 tsp cornstarch

How to prepare

Remove the skin and all visible fat from the chicken.
Place the chicken pieces in a rectangular dish with rib edges towards the center. The dish should have a capacity of 2 qt (1.89 liters).
Remove 1 generous tablespoon of orange zest (rind) and finely chop it. Set the oranges aside.
In a separate bowl, combine the chopped orange zest, honey, mustard, and curry powder.
Spread the mixture over the tops of the chicken breasts.
Sprinkle paprika over the top and loosely cover the dish with waxed paper.
Microwave the dish on high for 6 minutes.
Remove the skin from both oranges and slice each orange into four cartwheels.
Add the orange slices to the chicken and cover the dish again.
Microwave the dish on high for 5 minutes.
Pour the juices into a 1 cup glass measure and let the chicken stand.
Add enough water to the juices to yield 0.5 cup of liquid.
Blend in cornstarch with the liquid.
Stirring midway through cooking, microwave the dish on high for 1.5 minutes or until the sauce slightly thickens.
Serve the chicken with the sauce.

Variations

For a spicier version of this dish, try adding a pinch of cayenne pepper or red pepper flakes to the sauce mixture. You can also experiment with different citrus fruits, such as grapefruit or lemon, for a unique twist on this recipe.

Cooking Tips & Tricks

Be sure to remove all visible fat from the chicken breasts before cooking to reduce the overall calorie content of the dish.

- Covering the dish with waxed paper while microwaving helps to retain moisture and prevent the chicken from drying out.

- Stirring the sauce midway through cooking helps to ensure that it thickens evenly and coats the chicken evenly.

Serving Suggestions

Golden Low-calorie Chicken pairs well with a side of steamed vegetables or a fresh green salad. It can also be served over a bed of rice or quinoa for a more filling meal.

Cooking Techniques

This recipe utilizes the microwave for quick and easy cooking. However, you can also bake the chicken in the oven at 375°F (190°C) for approximately 25-30 minutes, or until the chicken is cooked through.

Ingredient Substitutions

If you don't have oranges on hand, you can substitute with orange juice or zest. You can also use chicken thighs or drumsticks instead of chicken breasts for a different flavor and texture.

Make Ahead Tips

You can prepare the sauce mixture and marinate the chicken in advance to save time on busy weeknights. Simply cover and refrigerate until ready to cook.

Presentation Ideas

Serve Golden Low-calorie Chicken on a bed of fresh herbs or garnish with chopped parsley for a pop of color. You can also sprinkle with additional paprika or curry powder for added flavor.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as a Sauvignon Blanc or Chardonnay. For a non-alcoholic option, try serving with a glass of sparkling water with a splash of citrus juice.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave until heated through or warm in a skillet on the stovetop.

Nutrition Information

Calories per serving

Each serving of Golden Low-calorie Chicken contains approximately 200 calories.

Carbohydrates

Each serving of Golden Low-calorie Chicken contains approximately 12 grams of carbohydrates.

Fats

Each serving of Golden Low-calorie Chicken contains approximately 2 grams of fat.

Proteins

Each serving of Golden Low-calorie Chicken contains approximately 30 grams of protein.

Vitamins and minerals

Golden Low-calorie Chicken is a good source of vitamin C, thanks to the oranges used in the recipe. It also contains essential minerals such as potassium and magnesium.

Alergens

This recipe contains mustard, which may be an allergen for some individuals. Be sure to check for any food allergies before preparing this dish.

Summary

Golden Low-calorie Chicken is a low-calorie, high-protein dish that is packed with flavor and nutrients. It is a great option for those looking to enjoy a delicious meal without all the extra calories.

Summary

Golden Low-calorie Chicken is a flavorful and nutritious dish that is perfect for those looking to enjoy a delicious meal without all the extra calories. With a tangy orange sauce and savory spices, this dish is sure to become a new favorite in your recipe rotation.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a warm summer day, and I was rummaging through the old recipe box that had been passed down in our family for generations. As I flipped through the delicate yellowed notecards, I came across a small, faded piece of paper with the words "Golden Low-calorie Chicken" scrawled across the top in my grandmother's elegant handwriting.

I had always been interested in cooking, and I was eager to try out new recipes. This one intrigued me because it promised a delicious meal without all the guilt of traditional fried chicken. I could almost taste the crispy golden coating and tender juicy meat just by reading the ingredients list.

Excited to give it a try, I gathered all the necessary ingredients and set to work in the kitchen. The recipe was simple, calling for skinless chicken breasts, whole wheat breadcrumbs, and a blend of herbs and spices to create a flavorful coating. I followed the instructions carefully, dipping the chicken in a mixture of egg whites and mustard before dredging it in the breadcrumb mixture.

As the chicken baked in the oven, the tantalizing aroma wafted through the house, making my mouth water in anticipation. When the timer finally chimed, I pulled the chicken out of the oven and marveled at the beautiful golden crust that had formed. It looked just as delicious as I had imagined.

I served the Golden Low-calorie Chicken with a side of steamed vegetables and a light salad, eager to taste the fruits of my labor. With the first bite, I knew I had stumbled upon a true gem of a recipe. The chicken was tender and juicy, with a perfectly crispy coating that was bursting with flavor. It was a guilt-free indulgence that I couldn't get enough of.

I shared the dish with my family, who all raved about how delicious it was. My husband even declared it his new favorite meal, which was high praise coming from a man who loved his fried foods. I felt a sense of pride knowing that I had discovered a healthier alternative that still satisfied our cravings for comfort food.

Over the years, I continued to make the Golden Low-calorie Chicken recipe for special occasions and family gatherings. It became a staple in our household, always eliciting compliments and requests for the recipe. I loved being able to share this newfound treasure with my loved ones, knowing that it brought joy and satisfaction to their taste buds.

As time went on, I began to experiment with the recipe, adding my own twists and variations to keep things interesting. I tried different herbs and spices, swapped out the breadcrumbs for crushed nuts, and even grilled the chicken instead of baking it. Each new iteration brought its own unique flavor profile, but the essence of the Golden Low-calorie Chicken remained at the core.

I never could have imagined that a simple piece of paper tucked away in an old recipe box would lead me to discover such a beloved dish. The Golden Low-calorie Chicken recipe has become a cherished part of my culinary repertoire, a reminder of the joy and satisfaction that can come from exploring new flavors and techniques in the kitchen.

Now, as I pass on this recipe to future generations, I hope that they too will find as much delight in making and enjoying this dish as I have. May the Golden Low-calorie Chicken continue to bring happiness and nourishment to all who taste its golden goodness.