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How to Bake Chicken With No Oil

by
author image Maria Hoven
Maria Hoven is a health and fitness expert with over 10 years of expertise in medical research. She began writing professionally in 2004 and has written for several websites including Wound Care Centers and healthnews.org. Hoven is earning a Doctor of Philosophy in cell and molecular biology from the University of Nevada, Reno.
How to Bake Chicken With No Oil
Chicken is a good source of protein, niacin and zinc. Photo Credit grzymkiewicz/iStock/Getty Images

Chicken can be baked in the oven without using oil or butter. Use juice, wine and/or chicken stock in the baking dish instead, to flavor and moisten the chicken. Use chicken with or without skin. However, skipping the skin can cut calories and fat from your meal. For example, one boneless chicken thigh with skin contains 153 calories and 10 g of fat, while removing the skin will provide only 109 calories and 6 g of fat.

Step 1

Position the oven rack to the center. Preheat the oven to 375 degrees Fahrenheit.

Step 2

Rinse and pat dry whole chicken, chicken breast, thighs or other chicken parts, with or without the skin.

Step 3

Smear the chicken with 4 to 6 tsp. mustard. Optionally, use a mixture of mustard and mayonnaise or an herb mayonnaise.

Step 4

Place the chicken or chicken parts in a roasting pan without overlapping. If using chicken parts with skin, place the chicken skin side down on the dish.

Step 5

Sprinkle the chicken with chopped onions, salt and black pepper to taste. Pour 1 1/2 cups of orange juice into the dish. Optionally, use juice, chicken stock and/or red wine or a mixture of these.

Step 6

Bake for 30 minutes. Turn the chicken and baste once with the pan juices. Sprinkle with 1/4 cup of brown sugar. Bake for 15 to 20 minutes or until chicken is fully cooked. Bake chicken breast to 165 degrees and thigh and drumsticks to 175 to 180 degrees Fahrenheit.

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