Super Healthy Low Calorie Chicken

Some may remember that I am actually on a diet. Difficult to believe given the amount of food I cook (and now eat – I tried not eating stuff I make but that’s actually more difficult than I thought it would be).

However I do still try to create things that are low fat and low carbs – here’s one such creation:


This is my standard fare – chicken cooked with veg and a sprinkle of pearl barley – believe it or not if you eat this, together with low fat soup for lunch and yoghurt or cereal for breakfast, the pounds fall off (and you can still drink wine). Last year I lost about 28lbs in 3 months doing this (and in 2010 I lost more like 42 lbs doing it for 4 months – obviously i put it all back on again, I mean if I’d lost 70lbs in total I’d be thinner than Michael Jackson, who’s dead thin) – it’s boring but it works.

Ingredients for Low-Cal Chicken


  • 4 super-quality chicken breast (skinless, obviously)
  • 1 red pepper
  • 5 mushrooms
  • a handful pearl barley (half the calories of rice BTW)

For the marinade and sauce

  • Half a glass white wine (weight watching does not mean no wine – it’s low in fat and if you cut out the fat you cut down the weight)
  • 1 tsp chilli powder
  • 1/2 tsp mustard powder
  • 1 tsp chopped ginger
  • 1 tsp paprika
  • 1 tbsp honey
  • Chilli sauce (a dash)
  • Big dash soy sauce

Step 1

Score the chicken and place in a baking dish. Mix the marinade and pour over the chicken. Cover with cling film and put in the fridge for a half hour:


Step 2

Heat up a griddle and brown the chicken for a couple of mins (just to give it some colour)


Put back in the oven dish. Slice the mushrooms and peppers and layer over the chicken. Sprinkle the pearl barley on top:


Now heat the marinade in a pan and pour over the dish:


Cover with foil and pop in the oven for about a half hour to make sure the chicken is cooked. Serve with leaves and tomatoes and a drizzle of balsamic vinegar. Voila! 50 calories a serving I’d swear…


36 thoughts on “Super Healthy Low Calorie Chicken

  1. Pingback: Low Fat & Low Calorie Chicken Dish! – Bariatric Babe

  2. In 2004 I went from 100 kg to 71 kg taking on a low carbohydrate life style. I’m now sitting at around 80 kg feeling a little blergh, but much better than 100 kg.

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