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Stuck with dry, flavorless chicken breast night after night while cutting calories? This zero-oil tomato corn chicken breast is the go-to recipe I keep coming back to during my own weight loss journeys — bright, tangy-sweet, and surprisingly juicy, with none of the “diet food” blandness. It takes under 25 minutes to throw together, uses just a handful of everyday ingredients, and delivers a high-protein, low-calorie plate that’s filling enough to keep cravings at bay for hours.
Ingredients
- 1 boneless, skinless chicken breast (about 200g; lean, high-quality breast works best for tender results)
- 1 ripe tomato (fully ripe tomatoes release more natural juice and sweetness, no extra sugar needed)
- 1 ear of sweet corn
- Minced garlic, to taste
- For marinating chicken: 1 tsp fine sea salt, 1 tsp light soy sauce, 1 tsp cornstarch
- For seasoning: 1 tsp oyster sauce, 1 tsp light soy sauce, 1 tsp tomato paste, a splash of water
- Chopped green onions, for garnish
Step-by-Step Instructions
- Prep and marinate the chicken: Cut the chicken breast into uniform bite-sized cubes. Transfer to a bowl, add salt, light soy sauce and cornstarch, then toss and massage gently until every piece is evenly coated. Let sit for 15 minutes — the cornstarch forms a thin protective layer that locks in moisture, so the chicken stays tender even with no added oil.
- Prep the vegetables: Score a small X on the bottom of the tomato, pour boiling water over it and let sit for 30 seconds. Peel off the skin easily, then dice into small pieces. Shuck the corn, cut off the kernels, rinse well and set aside. Mince the garlic.
- Blanch the corn: Bring a small pot of water to a boil, add corn kernels and blanch for 2 minutes. Drain and set aside — this step locks in the corn’s natural sweetness and crisp-tender bite.
- Cook the tomato base: Heat a non-stick pan over medium heat (no oil needed). Add diced tomatoes and a tiny splash of water. Stir and mash gently with a spatula until the tomatoes break down completely into a thick, juicy sauce.
- Build the flavor: Add blanched corn kernels and minced garlic to the pan, stir for 30 seconds until fragrant. Add marinated chicken pieces and toss gently to coat them in tomato sauce. Pour in a small amount of warm water to cover about half the ingredients.
- Season and thicken: Add oyster sauce, light soy sauce and tomato paste. Stir well to combine, then bring to a gentle simmer. Cook for 4-5 minutes until the chicken is fully cooked through and the sauce has thickened to a glossy coating. Turn off the heat, garnish with chopped green onions, and serve immediately.
Tomato Corn Chicken Breast
Tomato Corn Chicken Breast
Ingredients
- 200 g boneless, skinless chicken breast
- 1 ripe tomato
- 1 ear of sweet corn
- Minced garlic, to taste
- 1 tsp fine sea salt
- 1 tsp light soy sauce
- 1 tsp cornstarch
- 1 tsp oyster sauce
Instructions
- Prep and marinate the chicken: Cut the chicken breast into uniform bite-sized cubes. Transfer to a bowl, add salt, light soy sauce and cornstarch, then toss and massage gently until every piece is evenly coated. Let sit for 15 minutes — the cornstarch forms a thin protective layer that locks in moisture, so the chicken stays tender even with no added oil.
- Prep the vegetables: Score a small X on the bottom of the tomato, pour boiling water over it and let sit for 30 seconds. Peel off the skin easily, then dice into small pieces. Shuck the corn, cut off the kernels, rinse well and set aside. Mince the garlic
- Blanch the corn: Bring a small pot of water to a boil, add corn kernels and blanch for 2 minutes. Drain and set aside — this step locks in the corn’s natural sweetness and crisp-tender bit
- Cook the tomato base: Heat a non-stick pan over medium heat (no oil needed). Add diced tomatoes and a tiny splash of water. Stir and mash gently with a spatula until the tomatoes break down completely into a thick, juicy sauce
- Build the flavor: Add blanched corn kernels and minced garlic to the pan, stir for 30 seconds until fragrant. Add marinated chicken pieces and toss gently to coat them in tomato sauce. Pour in a small amount of warm water to cover about half the ingredients
- Season and thicken: Add oyster sauce, light soy sauce and tomato paste. Stir well to combine, then bring to a gentle simmer. Cook for 4-5 minutes until the chicken is fully cooked through and the sauce has thickened to a glossy coating. Turn off the heat, garnish with chopped green onions, and serve immediately
