A 4-ounce serving of boneless, skinless chicken breast is about 150 calories. Keep in mind that each breast is usually around 8 ounces, which is two servings. While the brining liquid has about 50 calories of sugar, hardly any of those calories will absorb into the chicken. The sugar is included to help brown the chicken. If you prefer not to use it, you can leave it out. The recipe also calls for a little olive oil, so the chicken won’t stick. You can use non-fat cooking spray, if you prefer.