to offset the fattier recipes i posted earlier and to go along with what yesh said heres my low cal chicken meal that i use when i diet.

Gather:
boneless, skinless chickenbreasts. i use costco brand cuz it comes individually wrapped and protects from freezer burn, thaw however many u need
Chicken broth; any brand i used the boxed kind, canned works just fine too
broccoli or some vegetable u absolutely love this will be used as a filler the more of this u eat the better, for me its broccoli, asparagus, green beans and thats about it lol
rice; white brown long grain short doesnt matter microwavable is fine

1. Since everything that i listed has pretty much the same cooking time(20 mins) u can start it all at the same time; cut broccoli into more managable chunks or just use the flourettes, put into a steamer/strainer u have. i have a collapsable one i put inside the pan and put the broccoli into and i fill it with water to just at the bottom of the steamer/strainer. bring to high boil, cover, and cook for ~20mins
2. in a large pan add broth and chicken, the chicken should be floating or damn close to it in the broth. boil for 20 mins high heat and cover it
3. follow directions for your rice, my rice comes free from a farmer friend i have and its directions are 1.5 cups of water to 1 cup of rice for 20 mins or until all water is gone. follow directions to the letter and u will get some damn fine rice(microwavable works too)

bada bing u got yerself a whole, healthy meal in ~20 mins. if u honestly dont know how to steam veggies like broccoli i would recommend buying the frozen kind that steams in the bag in the microwave or the veggies that come in little bags in the produce section at most supermarkets(it has a french name on it i think its hericot vers or sumtin like that) and follow the directions. this is an incredibly low calorie dinner, broccoli is around 50 cals per cup rice is like 180 per cup(cooked) and a chicken breats is about 200 cals depending on size, it should also be noted that a baked potato(with mild toppings not a whole stick of butter) is around 100 calories so u could make that too

edit: o and the chicken broth is to enhance the chicken flavor, as bradster showed anything stewed in its own juices is absolutely delicious, and if plain veggies dont suit u, add some grated cheese, but dont go overkill, this is low cal, but that doesnt mean it is low flavor, i love this recipe and have it at least twice a week