Savory Low-Calorie Spiced Chicken: Perfect for a Busy Weeknight

Well, here we are: Monday night.

Friday seems, honestly, like it was a minute ago to me. Do you feel that way?

Top view of a white porcelain oval bowl full of Savory Low-Calorie Spiced Chicken | Foodal

It’s as if somehow the sum of everything – a fast dinner at Steak N’ Shake, $1.99 latte bowls at Anthropologie, a friend’s birthday brunch at one of my favorite places, Saturday movie marathons, bacon-wrapped dates, long walks in warm sunshine, free Starbucks, bunches of Cool Ranch Doritos, bonfires with homemade s’mores, couch-shopping, a lot of driving and two new pairs of shoes.

Doesn’t add up somehow.

No matter how well, or with how much, you fill three empty days, they still end, and you have to return to normal again. And, I don’t know about you, but I’d like to find a way around that reality.

No matter how we look at things, tomorrow is typical Tuesday morning, but then, that isn’t entirely bad. I mean, for one thing, this week will seem short. For another, this is still May, and whether you’re watching it from the inside of your office window or while standing in an open field, you can’t miss the beauty.

So let’s talk normal. Like everyday, routine, weeknights. Like dinner. Do you know what you’re having?

Baked chicken breasts are always easy.

Because I chopped the accompanying vegetables the night before, all I had to do Sunday afternoon after church was rinse off the chicken, season it with the spice packet, place it on top of the seasoned carrots and onions and stick the whole thing in the oven.

After 45 minutes cooking, the chicken emerges tender, cooked and saturated with hints of black pepper, onion, garlic and paprika, as do the chopped vegetables surrounding it.

Accompanied by some garlic couscous and sliced fresh Italian bread, this made a lovely meal.

Close up view of Savory Low-Calorie Spiced Chicken | Foodal

And tomorrow, on my work lunch, it will make a great addition to a salad, chopped and tossed with romaine, carrots, radishes and tomatoes because, you know, just because things are back to normal in life doesn’t mean our food has to be.

Top view of a white porcelain oval bowl full of Savory Low-Calorie Spiced Chicken | Foodal
Savory Low-Calorie Spiced Chicken
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Top view of a white porcelain oval bowl full of Savory Low-Calorie Spiced Chicken | Foodal
Savory Low-Calorie Spiced Chicken
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
  • 1 cup sliced carrots
  • 1 cup sliced zucchini
  • 1 small onion sliced
  • 4 cloves minced garlic
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon black pepper
  • 3/4 teaspoon paprika
  • 3/4 teaspoon sea salt
  • 1/2 cup water or light beer or white wine
  1. Preheat the oven to 350°F. Place the vegetables in a two-quart baking dish and sprinkle about one Tablespoon of the Malibu seasoning on top.
  2. Coat the chicken with the remainder of the seasoning, and place it over the vegetables. Add liquids and cover. Bake for 45 minutes.
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About Shanna Mallon

Shanna holds an MA in writing from DePaul University. Her mantra? Restoring order and celebrating beauty through creative content, photography, and food. Shanna's work has been featured in Bon Appetit, The Kitchn,, Everyday Health, Better Homes & Gardens,, Food News Journal, Food52, Zeit Magazine, Chew the World,, Babble,, Parade, Foodista, Entrepreneur and Ragan PR.

10 thoughts on “Savory Low-Calorie Spiced Chicken: Perfect for a Busy Weeknight

  1. Dinner sounds tasty, though I am still stuck on your earlier bacon wrapped dates. Really? Wow. I am trying to imagine it. I haven’t heard nor contemplated that idea before…. It makes sense when I think of it though – kinda like bacon on pancakes with maple syrup… 🙂
    Have a great day!

  2. That chicken looks very tasty. I like to work with my own spices, but I’m going to look into Amazing Taste. It might save me a little time.

  3. Emily – I was a hard sell on those, but they’re really delicious. You can find them at Spanish tapas places and, if you’re in Chicago, you have to try Cafe Ba-Ba-Reeba, where I had mine.

    TJ – Yes! Great time saver!

    Jacqui – Thanks – you’ll love it!

    Adam – Laughed out loud at that. You are so right—why did I say fast? It was actually the opposite and probably the slowest fast-food service of all time, in fact.

  4. …and make that a “slow” dinner at Steak N’ Shake. I know they make things from scratch, but I’m pretty sure they were milking a cow out back for our milkshakes.


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