Chicken breast is an excellent, lean source of protein. Use without the skin – the skin is full of fat. This is a very easy lean chicken recipe to follow and prepare for the family, minimizing carbohydrates.

lean chicken breast

Lean Chicken

Recipe for lean chicken breast
5 from 3 votes
Pin Recipe
Cook Time 1 hour
Total Time 1 hour
Course Main Course
Cuisine South African
Servings 4 people
Calories 155 kcal


  • 500 grams chicken breast skinless
  • 1 tbsp curry powder
  • 1 tsp salt
  • 1 tbsp tomato sauce (ketchup)
  • 1 tbsp Worcester sauce


  • Salt the chicken pieces.
  • Mix curry, tomato sauce and Worcestershire sauce with 100ml water.
  • Put all ingredients into a medium oven bag (roasting bag).
  • Prick a small hole in bag.
  • Bake in a preheated oven at 180°C (350ºF) for 1 hour.


Calories: 155kcalCarbohydrates: 3gProtein: 27gFat: 3gSaturated Fat: 1gCholesterol: 80mgSodium: 803mgPotassium: 531mgFiber: 1gSugar: 1gVitamin A: 72IUVitamin C: 2mgCalcium: 18mgIron: 1mg
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