7 Chicken Bake Secrets To Save Calories

Chicken bake is a classic comfort food dish that is easy to make and can be customized to suit various tastes. However, traditional chicken bake recipes can be high in calories due to the use of rich ingredients such as cream, cheese, and processed meats. Fortunately, there are several secrets to making a delicious and healthy chicken bake that can help reduce the calorie count. In this article, we will explore 7 chicken bake secrets to save calories and provide you with tips and tricks to make a guilt-free version of this beloved dish.

Understanding the Basics of Chicken Bake

Before we dive into the secrets of making a low-calorie chicken bake, it’s essential to understand the basics of the dish. Traditional chicken bake recipes typically consist of chicken, vegetables, and a creamy sauce, topped with cheese and breadcrumbs. The ingredients are then baked in the oven until the chicken is cooked through, and the top is golden brown. To make a healthier version, we need to focus on using lean protein, reducing the amount of cream and cheese, and incorporating more vegetables.

Secret 1: Use Lean Protein

Using lean protein is an excellent way to reduce the calorie count of your chicken bake. Opt for boneless, skinless chicken breast or thighs, which are lower in fat and calories compared to other cuts of meat. You can also use chicken tenders or chicken strips, which are already trimmed of excess fat. Removing the skin and trimming excess fat can help reduce the calorie count by up to 30%. Additionally, consider using plant-based protein sources such as tofu or tempeh, which can provide a similar texture to chicken without the high calorie count.

Secret 2: Reduce the Amount of Cream and Cheese

Cream and cheese are two of the highest-calorie ingredients in traditional chicken bake recipes. To reduce the calorie count, try using low-fat cream or reduced-fat cheese. You can also use non-dairy milk alternatives such as almond milk or soy milk, which are lower in calories and fat. Another option is to use a cream cheese substitute, which can provide a similar texture to cream cheese without the high calorie count.

Here are some specific examples of low-calorie cream and cheese options:

• Low-fat cream: 50 calories per tablespoon
• Reduced-fat cheese: 70 calories per ounce
• Non-dairy milk alternative: 30 calories per cup
• Cream cheese substitute: 50 calories per tablespoon

Secret 3: Incorporate More Vegetables

Incorporating more vegetables into your chicken bake is an excellent way to increase the nutrient density of the dish while reducing the calorie count. Try using a variety of colorful vegetables such as bell peppers, carrots, and broccoli, which are low in calories and rich in fiber and vitamins. You can also use frozen vegetables, which are just as nutritious as fresh vegetables and can be more convenient to use.

Here are some specific examples of low-calorie vegetables that you can use in your chicken bake:

1. Bell peppers: 45 calories per cup
2. Carrots: 45 calories per cup
3. Broccoli: 55 calories per cup

Secret 4: Use Herbs and Spices for Flavor

Herbs and spices are an excellent way to add flavor to your chicken bake without adding extra calories. Try using dried herbs such as thyme, rosemary, and oregano, which are low in calories and rich in antioxidants. You can also use spice blends such as Italian seasoning or curry powder, which can add a lot of flavor to your dish without adding extra calories.

Here are some specific examples of low-calorie herbs and spices that you can use in your chicken bake:

• Dried thyme: 1 calorie per teaspoon
• Dried rosemary: 1 calorie per teaspoon
• Italian seasoning: 5 calories per teaspoon

Secret 5: Choose Whole Grains

Choosing whole grains is an excellent way to increase the nutrient density of your chicken bake while reducing the calorie count. Try using whole wheat breadcrumbs or quinoa, which are higher in fiber and protein compared to refined grains. You can also use cauliflower crust, which is a low-carb and low-calorie alternative to traditional crusts.

Here are some specific examples of low-calorie whole grains that you can use in your chicken bake:

1. Whole wheat breadcrumbs: 80 calories per 1/4 cup
2. Quinoa: 150 calories per 1/2 cup
3. Cauliflower crust: 50 calories per slice

Secret 6: Reduce the Amount of Oil

Reducing the amount of oil used in your chicken bake is an excellent way to reduce the calorie count. Try using cooking spray or non-stick pans, which can help reduce the amount of oil needed for cooking. You can also use avocado oil or olive oil, which are higher in heart-healthy fats compared to other oils.

Here are some specific examples of low-calorie oils that you can use in your chicken bake:

• Cooking spray: 0 calories per spray
• Avocado oil: 120 calories per tablespoon
• Olive oil: 120 calories per tablespoon

Secret 7: Use Portion Control

Using portion control is an excellent way to reduce the calorie count of your chicken bake. Try using smaller portions or individual servings, which can help reduce the overall calorie count of the dish. You can also use measuring cups or food scales to measure out ingredients and ensure that you are using the right amount.

Here are some specific examples of portion control tips that you can use in your chicken bake:

1. Use smaller portions: 300 calories per serving
2. Use individual servings: 200 calories per serving
3. Measure out ingredients: 100 calories per ingredient