Low Fat Chicken Maryland
Discover a healthier twist on a classic with this Low Fat Chicken Maryland recipe—packed with vibrant flavors and easy-to-follow steps for a guilt-free meal. This dish features tender, boneless chicken thighs seasoned and pan-seared to perfection, then simmered in a fragrant medley of garlic, lemon, thyme, and fresh vegetables. Low-sodium chicken stock keeps it light, while juicy chopped tomatoes, sweet corn kernels, and aromatic parsley bring bursts of color and taste to every bite. Ready in just 45 minutes, this heart-healthy dinner option is ideal for busy weeknights or relaxed family meals. Pair it with steamed veggies or a crisp side salad for a wholesome plate that’s as nutritious as it is delicious. Perfect for those seeking flavorful, low-fat chicken recipes that delight without compromise.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken thighs
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 3 cloves Garlic, minced
- 2 tablespoons Lemon juice
- 1 teaspoon Dried thyme
- 1 medium Onion, sliced
- 2 medium Tomatoes, chopped
- 1 cup Low-sodium chicken stock
- 1 cup Corn kernels (fresh or frozen)
- 2 tablespoons Parsley, chopped
Instructions
Season the chicken thighs with salt and black pepper on both sides.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Add the chicken thighs to the skillet and brown them for about 4-5 minutes on each side until golden. Remove the chicken from the skillet and set aside.
Add the remaining tablespoon of olive oil to the skillet. Sauté the minced garlic until fragrant, about 30 seconds.
Stir in the lemon juice and thyme, cooking for another minute.
Add the sliced onion and cook for 3-4 minutes until the onions are softened.
Add the chopped tomatoes and cook for another 3-4 minutes so they begin to break down.
Return the chicken thighs to the skillet, then add the low-sodium chicken stock.
Reduce the heat to low and let it simmer, covered, for about 15 minutes or until the chicken is cooked through.
Fold in the corn kernels and let them heat through for another 2 minutes.
Garnish with chopped parsley before serving.
Serve the Chicken Maryland with a side of steamed vegetables or a light salad to keep it low in fat.
Nutrition Facts
Calories |
1407 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.7 g | 97% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 500 mg | 167% | |
| Sodium | 2908 mg | 126% | |
| Total Carbohydrate | 69.6 g | 25% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 26.3 g | ||
| Protein | 116.4 g | 233% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 173 mg | 13% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 2509 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
