How to Bake Chicken With No Oil

Kitchen gloves
Chicken is a good source of protein, niacin and zinc. (Image: 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.

Things You'll Need

  • 3-lb. chicken

  • 4 to 6 tsp. mustard

  • 1/2 cup chopped onions

  • Salt

  • Black pepper

  • 1 1/2 cups orange juice

  • 1/4 cup brown sugar

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.