Oven Baked Low Calorie Asian Chicken Recipes for Potluck
When it comes to potluck gatherings, bringing a dish that is both flavorful and healthy can be a challenge. Oven baked low calorie Asian chicken recipes are a perfect solution! They not only deliver on taste but also keep calorie counts in check. Whether you’re looking for a savory ginger garlic chicken or a sweet and spicy teriyaki option, these recipes will surely impress your friends and family.
In this article, we will explore several oven baked low calorie Asian chicken recipes that are ideal for potlucks. Each recipe is simple to prepare, packed with flavor, and perfect for feeding a crowd. Get ready to dive into these delectable dishes that will have everyone asking for seconds!
Recipe Overview
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Ingredients
- 2 lbs chicken breasts, boneless and skinless
- 1/4 cup low sodium soy sauce
- 2 tbsp honey or agave syrup
- 1 tbsp rice vinegar
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tsp sesame oil
- 1/2 tsp black pepper
- 1 tbsp cornstarch (optional, for thickening)
- Green onions, chopped (for garnish)
- Sesame seeds (for garnish)
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a large bowl, whisk together the soy sauce, honey, rice vinegar, garlic, ginger, sesame oil, and black pepper until well combined.
- Add the chicken breasts to the marinade, ensuring they are well coated. Let them marinate for at least 15 minutes, or up to 2 hours for maximum flavor.
- If you prefer a thicker sauce, mix the cornstarch with a tablespoon of water in a small bowl, and add it to the marinade before adding the chicken.
- Arrange the marinated chicken breasts on the prepared baking sheet, making sure to leave space between each piece.
- Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
- Once cooked, remove the chicken from the oven and let it rest for 5 minutes. Garnish with chopped green onions and sesame seeds before serving.
- Serve warm or at room temperature for your potluck!
Why Choose Oven Baked Chicken for Potlucks?
Oven baked chicken is a fantastic choice for potlucks due to its versatility and ease of preparation. Unlike fried options, oven baking retains the chicken’s moisture while reducing unnecessary calories. This method allows for a healthier dish without sacrificing flavor.
Additionally, the variety of Asian-inspired marinades means you can cater to different taste preferences, making it a crowd-pleaser. These recipes can easily be doubled or halved, depending on the size of your gathering. Plus, they can be prepared ahead of time, allowing you to enjoy the event rather than spend all your time in the kitchen.
More Delicious Asian Chicken Recipes
Let’s explore some more oven baked low calorie Asian chicken recipes that you can bring to your next potluck.
Sweet and Spicy Baked Teriyaki Chicken
This recipe combines the sweetness of pineapple juice with a hint of heat from red pepper flakes.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6
Ingredients
- 2 lbs chicken thighs, boneless and skinless
- 1/2 cup low sodium teriyaki sauce
- 1/4 cup pineapple juice
- 1 tbsp red pepper flakes
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Green onions, chopped (for garnish)
- Pineapple chunks (for garnish)
Instructions
- Preheat the oven to 375°F (190°C) and grease a baking dish.
- In a bowl, combine teriyaki sauce, pineapple juice, red pepper flakes, garlic, and olive oil.
- Add the chicken thighs and coat them well with the marinade. Allow to marinate for at least 15 minutes.
- Place the chicken in the baking dish and pour any remaining marinade over the top.
- Bake for 25-30 minutes, or until the chicken is cooked through.
- Garnish with chopped green onions and pineapple chunks before serving.
Lemon Garlic Baked Chicken
This bright and zesty dish is perfect for summer potlucks.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Ingredients
- 2 lbs chicken breasts, boneless and skinless
- 1/4 cup lemon juice
- 2 tbsp olive oil
- 4 cloves garlic, minced
- 1 tsp dried thyme
- Salt and pepper to taste
- Lemon slices (for garnish)
Instructions
- Preheat your oven to 400°F (200°C) and prepare a baking sheet.
- In a bowl, whisk together lemon juice, olive oil, garlic, thyme, salt, and pepper.
- Add the chicken breasts and coat them well with the marinade. Let sit for at least 15 minutes.
- Place the chicken on the baking sheet and pour any leftover marinade over the top.
- Bake for 25-30 minutes or until the chicken is fully cooked.
- Garnish with lemon slices before serving.
Tips for Perfect Oven Baked Chicken
To ensure your oven baked low calorie Asian chicken turns out perfectly every time, keep these tips in mind:
1. **Marinate Well**: Allowing the chicken to marinate for longer enhances the flavor. Aim for at least 15 minutes, but 2 hours is ideal.
2. **Avoid Overcrowding**: When baking, make sure the chicken pieces are spaced out. This allows for even cooking and browning.
3. **Use a Meat Thermometer**: To avoid undercooking or overcooking, use a meat thermometer to check for an internal temperature of 165°F (75°C).
4. **Let it Rest**: After baking, let the chicken rest for a few minutes before slicing. This helps retain moisture.
FAQ
Can I prepare these recipes ahead of time?
Yes, you can marinate the chicken and store it in the refrigerator for up to 24 hours before baking.
Are these recipes suitable for meal prep?
Absolutely! These dishes can be made in advance and stored in the fridge or freezer for easy meals throughout the week.
What sides pair well with Asian chicken?
Consider serving with steamed vegetables, rice, or a fresh salad to complement the flavors of your chicken dishes.
Can I use other cuts of chicken?
Yes! While the recipes use breasts and thighs, you can adapt them to use drumsticks or wings as well. Just adjust the cooking time accordingly.
In conclusion, oven baked low calorie Asian chicken recipes are an excellent choice for potlucks. They are simple, healthy, and bursting with flavor. With these recipes, you can enjoy delicious meals while keeping everyone happy and satisfied. So next time you’re planning a gathering, be sure to whip up one of these amazing dishes!
