Picture this: it’s a warm evening, and as the sun begins to set, the enticing aroma of grilled chicken dances through the air. After a long day, you’re ready to leave fast food behind and indulge in something that’s not only delicious but also nourishing. This Low Cal High Protein Chicken Dinner is your answer—simple to prepare, packed with flavor, and guaranteed to satisfy.
Jump to:
- <strong>Low Cal High Protein Chicken Dinner Ingredients</strong>
- How to Make Low Cal High Protein Chicken Dinner
- What to Serve with <strong>Low Cal High Protein Chicken Dinner</strong>?
- Make Ahead Options
- <strong>Low Cal High Protein Chicken Dinner Variations</strong>
- How to Store and Freeze Low Cal High Protein Chicken Dinner
- Low Cal High Protein Chicken Dinner Recipe FAQs
With just a handful of fresh ingredients, including vibrant broccoli and colorful bell peppers, this dish is perfect for busy weeknights or a casual get-together with friends. The best part? It’s ready in under 30 minutes, so you can spend less time in the kitchen and more time enjoying your meal. Trust me, this is one recipe that you’ll want to make again and again! So gather your ingredients, fire up that grill, and let’s dive into a dinner that’s healthy, delicious, and totally satisfying.
Why You'll Love This Low Cal High Protein Chicken Dinner
- This recipe is incredibly easy to make, allowing you to whip up a delicious meal in just 30 minutes.
- The combination of flavors from the marinade and fresh vegetables makes every bite a burst of deliciousness.
- You’ll also love its versatility, as you can easily swap in your favorite veggies or seasonings to customize the dish.
- Visually, the colorful presentation of grilled chicken and vibrant vegetables makes it a feast for the eyes as well as the palate.
- This dish is sure to impress your family and friends, making it a perfect choice for any gathering.
Low Cal High Protein Chicken Dinner Ingredients
For the Chicken
• 1 lb chicken breast – a lean protein source that keeps the dish low in calories and high in protein.
• 1 tablespoon olive oil – adds healthy fats and helps the marinade adhere to the chicken.
• 1 teaspoon paprika – lends a smoky flavor that enhances the overall taste.
• 1 teaspoon garlic powder – provides essential flavor depth; fresh garlic can be used as a substitute for a stronger taste.
• 1/2 teaspoon salt – balances flavors; adjust to your taste preference for the low cal high protein chicken dinner.
For the Vegetables
• 2 cups broccoli florets – add vibrant color and nutrients; you can swap for asparagus if you prefer.
• 1 cup bell peppers – brings sweetness and crunch; mix red, yellow, and green for a colorful dish.
• 1 medium onion – caramelizes beautifully on the grill, adding sweetness to the dish.
For the Sauce
• 1/4 cup low-sodium soy sauce – adds a savory umami flavor; tamari works for a gluten-free option.
• 1 tablespoon honey – a touch of sweetness to balance the soy sauce; maple syrup can be a substitute.
• 1 tablespoon sesame oil – enhances the flavor with a nutty richness; can be replaced with olive oil if needed.
How to Make Low Cal High Protein Chicken Dinner
Preheat the Grill: Set your grill to medium-high heat. This will ensure the chicken cooks evenly and gets those lovely grill marks we all adore.
Mix the Marinade: In a bowl, whisk together the olive oil, paprika, garlic powder, and salt. This fragrant mixture is going to infuse your chicken with so much flavor!
Coat the Chicken: Generously coat the chicken breast in your marinade, ensuring every surface is covered. Let it sit for about 5 minutes to absorb those delicious flavors.
Grill the Chicken: Place the marinated chicken on the grill and cook for approximately 6-8 minutes per side, or until the internal temperature reaches 165°F. It should be juicy and well-cooked.
Add the Veggies: In the last few minutes of grilling the chicken, toss the broccoli florets, bell peppers, and onion onto the grill. Grill until they are tender and slightly charred, about 3-4 minutes.
Prepare the Sauce: In a small saucepan, mix the low-sodium soy sauce, honey, and sesame oil over low heat until warmed through. This quick sauce adds a savory-sweet finish to your meal.
Serve and Enjoy: Plate the vibrant grilled chicken alongside the fresh veggies, and drizzle the warm sauce over everything. Enjoy each bite of your delectable creation!
Optional: Sprinkle with sesame seeds for an extra touch of flavor and crunch.
Exact quantities are listed in the recipe card below.
What to Serve with Low Cal High Protein Chicken Dinner?
Imagine a wholesome spread that elevates your sizzling chicken into a delightful feast for the senses.
Quinoa Salad: A light and nutty accompaniment rich in fiber and protein that enhances the meal without overdoing the calories.
Garlic Roasted Potatoes: Crispy on the outside and fluffy on the inside, these potatoes create a savory contrast to the vibrant veggies.
Steamed Green Beans: Their fresh crunch and bright flavor balance the richness of the chicken, adding a pop of color to your plate.
This pairing not only keeps your meal light but also ensures a delightful variety of textures and tastes.
Cucumber Salad: Refreshing and tangy, this salad brings a cool aspect to the table, perfectly offsetting the grilled warmth of the chicken.
Lemon Rice: Zesty and fragrant, lemon rice is a fragrant canvas that enhances the grilled flavors and adds a refreshing zing.
Sparkling Water: A bubbly drink that cleanses your palate between bites and pairs beautifully with the savory profile of the entire meal.
Chocolate Avocado Mousse: Finish off on a sweet note with this creamy, guilt-free dessert that’s rich in healthy fats and simply divine!
Every element blends harmoniously, creating a colorful, nutritious, and satisfying family dinner experience.
Make Ahead Options
These Low Cal High Protein Chicken Dinner ingredients are ideal for meal prep enthusiasts! You can marinate the chicken breast up to 24 hours in advance (just remember to refrigerate it), which allows the flavors to deeply penetrate, ensuring a juicy result. Additionally, chop the broccoli, bell peppers, and onion ahead of time, storing them in an airtight container in the fridge for up to 3 days. When you’re ready to grill, simply heat your grill, add the chicken and vegetables, and grill for about 6-8 minutes per side until cooked through. Drizzle the sweet-savory sauce over the plated meal for maximum flavor, and enjoy a stress-free dinner that tastes just as delicious as if you made it fresh.
Low Cal High Protein Chicken Dinner Variations
Feel free to get creative with this recipe and tailor it to your taste buds or dietary needs!
Spicy Kick: Add 1 teaspoon of cayenne pepper or red pepper flakes for a nice heat and flavor boost.
Zesty Lemon: Squeeze fresh lemon juice over the chicken before grilling for a bright, tangy finish that elevates the flavor.
Herb Infusion: Mix in fresh herbs like rosemary or thyme into the marinade for an added aromatic touch.
Vegetable Swap: Substitute asparagus or green beans for broccoli to mix up the veggies while keeping it tasty and nutritious.
Honey Alternative: Replace honey with agave syrup for a vegan-friendly option that still adds sweetness.
Grill Marks: Try roasting the veggies in the oven instead of grilling for a different texture; toss them in olive oil and spices for a crisp finish.
Peanut Sauce Drizzle: Swap the sesame oil with peanut oil and use a homemade peanut sauce for a rich and nutty flavor twist.
Cauliflower Rice: Serve the chicken and veggies on a bed of cauliflower rice instead of traditional grains for a lower-carb option.
Each of these variations will add a delightful twist, ensuring your Low Cal High Protein Chicken Dinner never goes out of style!
How to Store and Freeze Low Cal High Protein Chicken Dinner
Fridge: Store leftovers in an airtight container for up to 3 days. This helps retain flavor and moisture until you’re ready for your next meal.
Freezer: You can freeze the grilled chicken and vegetables for up to 3 months. Wrap them tightly to prevent freezer burn and preserve taste.
Reheating: To reheat, thaw overnight in the fridge, then warm it up in the microwave or on the stovetop until heated through. Add a splash of water to maintain moisture if needed.
Chef's Helpful Tips
- For the Low Cal High Protein Chicken Dinner, make sure to always preheat your grill properly to achieve optimal cooking results and prevent sticking.
- When marinating the chicken, allow it to sit for at least 5 minutes for better flavor absorption, but avoid marinating for too long as it can affect the texture.
- To ensure even cooking, use a meat thermometer to check that the internal temperature of the chicken reaches 165°F.
- When grilling vegetables, add them to the grill in the last few minutes to retain their crunch and vibrant color while avoiding overcooking.
Low Cal High Protein Chicken Dinner Recipe FAQs
What should I look for when selecting chicken breast?
Absolutely! When selecting chicken breast, choose pieces that are pink and plump with no dark spots. Fresh chicken should feel moist but not slimy. Aim for a package that is dated as far into the future as possible, indicating freshness.
How should I store leftovers for my Low Cal High Protein Chicken Dinner?
Store leftover grilled chicken and vegetables in an airtight container in the refrigerator for up to 3 days. Make sure to let them cool to room temperature before sealing to help maintain freshness. This way, you can enjoy the delicious flavors a second time!
Can I freeze my Low Cal High Protein Chicken Dinner?
Yes, you can freeze the grilled chicken and veggies! First, let them cool completely, then wrap them tightly in plastic wrap or aluminum foil and place them in a freezer-safe bag. This dish can be frozen for up to 3 months; just label the bag with the date to keep track!
What if my chicken turns out dry after grilling?
If your chicken ends up dry, it’s often because it was overcooked. To avoid this, use a meat thermometer to ensure it’s cooked to the perfect internal temperature of 165°F. Marinating the chicken for at least 5 minutes also helps retain moisture. If you do end up with dry chicken, try shredding it and mixing it into a sauce to bring back some juiciness!
Are there any dietary restrictions I should consider?
If you’re cooking for someone with dietary restrictions, be cautious with ingredients like soy sauce, which contains gluten. Try using tamari for a gluten-free substitute. Additionally, honey can be swapped for maple syrup to accommodate those avoiding refined sugars. Always check with your guests to tailor the dish to fit their needs!
Low Cal High Protein Chicken Dinner
Ingredients
Equipment
Method
- Preheat the Grill: Set your grill to medium-high heat.
- Mix the Marinade: In a bowl, whisk together the olive oil, paprika, garlic powder, and salt.
- Coat the Chicken: Generously coat the chicken breast in your marinade. Let it sit for about 5 minutes.
- Grill the Chicken: Place the chicken on the grill and cook for approximately 6-8 minutes per side until the internal temperature reaches 165°F.
- Add the Veggies: In the last few minutes of grilling, toss the broccoli, bell peppers, and onion onto the grill.
- Prepare the Sauce: In a small saucepan, mix the soy sauce, honey, and sesame oil over low heat until warmed.
- Serve and Enjoy: Plate the grilled chicken alongside the fresh veggies, and drizzle the warm sauce over everything.
