Introduction
Cooking chicken without oil can be a healthy and delicious option. As a runner, I always look for recipes that can combine some chicken to pack in plenty proteins, but also recipes that are tasty, as eating the same chicken dish over and over can be a bit dull.
If you want to stay healthy and cook with no or little oil, then cooking chicken without oil can be a good solution.
Benefits of cooking chicken without oil include:
- Lower calorie and fat intake: Cooking chicken without oil reduces the calorie and fat content of the dish, which can be beneficial for weight management and heart health.
- Better nutrient retention: Cooking chicken without oil helps to retain the nutrients present in the meat, making it more nutritious.
- Versatility: Cooking chicken without oil allows for a variety of cooking methods, such as baking, grilling, and slow cooking, which can add variety to your meals.
How to Cook Chicken Without Oil
To cook chicken without oil, you can use a variety of cooking methods, such as baking, grilling, broiling, slow cooking, and stir-frying. You can also use alternative cooking methods, such as using an air fryer or cooking with a non-stick pan.
For example:
- Baked Chicken Breast: Preheat the oven to 375°F. Place chicken breasts on a baking sheet and season with your choice of herbs and spices. Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F.
- Grilled Chicken: Season chicken with herbs and spices and grill over medium-high heat for 8-10 minutes per side, or until the internal temperature reaches 165°F.
- Slow Cooker Chicken: Season chicken with herbs and spices and place in a slow cooker with 1/2 cup of low-sodium chicken broth. Cook on low for 6-8 hours, or until the internal temperature reaches 165°F.
Of course, if you want to cook something fancier, then teh following recipes should help:
| Recipe Name | Ingredients | Protein Content |
|---|---|---|
| Baked Chicken Breasts | Chicken breasts, herbs, spices | 24g per 3-ounce serving |
| Grilled Chicken Skewers | Chicken breast, vegetables, herbs, spices | 24g per 3-ounce serving |
| Slow Cooker Chicken Curry | Chicken breast, curry powder, coconut milk, vegetables | 24g per 3-ounce serving |
| Air Fryer Chicken Wings | Chicken wings, salt, pepper, baking powder | 22g per 3-ounce serving |
| Broiled Chicken Thighs | Chicken thighs, herbs, spices | 21g per 3-ounce serving |
| Chicken Stir-Fry | Chicken breast, vegetables, soy sauce, ginger, garlic | 23g per 3-ounce serving |
| Chicken and Vegetable Kabobs | Chicken breast, vegetables, lemon juice, herbs, spices | 24g per 3-ounce serving |
| Chicken Enchiladas | Chicken breast, tortillas, enchilada sauce, cheese, vegetables | 22g per 3-ounce serving |
| Chicken Fajitas | Chicken breast, peppers, onions, tortillas, spices | 23g per 3-ounce serving |
| Chicken Soup | Chicken breast, vegetables, herbs, spices | 22g per 3-ounce serving |
Overall, cooking chicken without oil is a healthy and delicious option that can help you reduce your calorie and fat intake while retaining the nutrients in the meat. These 10 recipes provide a variety of options to help you incorporate this cooking method into your diet. I have detailed 3 of the first recipes below so that you can start your healthy chicken meals right away.
Baked Chicken Breasts
Here’s a recipe for Baked Chicken Breasts without oil:
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Preheat the oven to 375°F (190°C).
- In a small bowl, mix together the garlic powder, paprika, onion powder, dried thyme, salt, and black pepper.
- Place the chicken breasts on a baking sheet lined with parchment paper.
- Sprinkle the spice mixture evenly over the chicken.
- Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Remove the chicken from the oven and let it rest for 5 minutes before slicing and serving.
This recipe is high in protein, low in fat, and easy to make. You can also add other herbs and spices to suit your taste preferences. Enjoy!
Grilled Chicken Skewers
Here’s a recipe for Grilled Chicken Skewers without oil:
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 bell peppers, seeded and cut into 1-inch pieces
- 1 red onion, cut into 1-inch pieces
- 8-10 skewers, soaked in water for 30 minutes
Marinade:
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon olive oil (optional)
- 1 tablespoon minced garlic
- 1 tablespoon grated ginger
- 1/4 teaspoon black pepper
Instructions:
- In a small bowl, whisk together the soy sauce, honey, olive oil (if using), garlic, ginger, and black pepper.
- Cut the chicken into 1-inch cubes and place in a large bowl.
- Pour the marinade over the chicken and toss to coat.
- Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 4 hours.
- Preheat the grill to medium-high heat.
- Thread the chicken, bell peppers, and red onion onto the skewers, alternating between chicken and vegetables.
- Grill the skewers for 8-10 minutes per side, or until the chicken is cooked through and the vegetables are slightly charred.
- Remove the skewers from the grill and let them rest for a few minutes before serving.
This recipe is a healthy and delicious way to enjoy grilled chicken skewers without using any oil. The marinade adds flavor to the chicken and vegetables, and soaking the skewers in water prevents them from burning on the grill. Enjoy!
Slow Cooker Chicken Curry
Here’s a recipe for Slow Cooker Chicken Curry without oil:
Ingredients:
- 4 boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper (optional)
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 can (14 ounces) coconut milk
- 2 cups mixed vegetables (such as carrots, potatoes, and green beans)
- Salt and pepper, to taste
- Cooked rice or naan, for serving
Instructions:
- In a slow cooker, combine the chicken, onion, garlic, curry powder, cumin, coriander, cinnamon, turmeric, and cayenne pepper (if using).
- Add the diced tomatoes, coconut milk, and mixed vegetables.
- Season with salt and pepper to taste.
- Stir to combine all ingredients.
- Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until the chicken is tender and cooked through.
- Serve the chicken curry over rice or with naan.
This slow cooker chicken curry recipe is a healthy and flavorful meal that doesn’t require any oil for cooking. The combination of spices and coconut milk provides a rich and creamy flavor to the dish. You can adjust the amount of cayenne pepper according to your spice preferences. Enjoy!