What to cook from chicken breasts, dietary. Recipes for preparing dietary dishes from chicken breast. Nuts and dried fruits
Chicken fillet is the most valuable product in a bodybuilder’s diet. With a low calorie content of 110 kcal per 100 g, it contains as much as 23 grams of protein and only 1.2 grams of fat. In addition to easily digestible protein, chicken fillet contains magnesium, calcium, phosphorus, vitamins A, B1 and B2, as well as nicotinic acid.
Due to its low cholesterol content, chicken breast is included not only in the diet of athletes, but also in the diet menu for people with diseases of the cardiovascular system, liver and gastrointestinal tract. However, due to the low fat content, the meat often turns out dry and tough, although this can be avoided with proper preparation.
Chicken fillet baked in foil
Ingredients:
- Chicken fillet – 1 kg
- Garlic – 4-5 cloves
- Spices
Rinse the fillet under running water, cut off fat and films. Make a cut in the thickest part of each piece. Prepare a 4% salt solution. Soak the meat in cold salted water for 20-40 minutes. Then take out the fillet, pat it dry with a paper towel and rub with spices - this could be a mixture of peppers, curry, coriander, herbs. Pack each piece of meat in a foil envelope, first placing pieces of garlic in the cuts and folds. Preheat the oven to 90˚C. Place the envelopes with meat on a baking sheet and place in the oven. Bake for 2 hours, making sure the oven temperature does not rise. The fillet turns out juicy and tender - it can be served with a side dish or used for sandwiches.
KBJU per 100 g:
- Proteins – 24.88 g
- Fat – 1.56 g
- Carbohydrates – 0 g
- Calorie content – 119.13 kcal
Grilled chicken breast
Ingredients:
- Chicken fillet – 1 kg
- Lemon – ½ pc.
- Dijon mustard – 2 tsp.
- Black pepper
- Dried thyme
Rinse the meat under cool running water. After making cuts as in the previous recipe, place the fillet in a bowl or pan. Squeeze the juice from half a large lemon, add mustard, pepper and chopped dried thyme. Don't add salt! Mix the meat thoroughly, cover with a lid and leave for 25-30 minutes.
To fry the fillet, you can use a regular grill (you can take marinated meat with you outdoors), an electric grill, an air grill, a grill pan - any method convenient for you will do. Fry the meat for 10-15 minutes on each side until golden brown. Salt directly when serving. Instead of salt, you can use soy sauce, or a homemade sauce made from low-fat sour cream, herbs, garlic and salt.
KBJU per 100 g:
- Proteins – 30.05 g
- Fat – 1.88 g
- Carbohydrates – 1 g
- Calories: 158.18 g
Low calorie nuggets
Ingredients:
- Chicken fillet – 1 kg
- Small oat flakes – 150 g
- Egg white – 3 pcs.
- Curry
Wash the fillet, cut into pieces the size of a matchbox and salt in water, as in the first recipe. Then remove excess liquid. Pour the egg whites into a bowl, add the meat there and mix well. In a separate bowl, mix oatmeal, ¼ tsp. salt and curry - it will give the crust a golden color. Dip each piece of meat in breading and place on a baking sheet lined with parchment. Preheat the oven to 200˚C, place the meat in it and bake for about 15 minutes.
KBJU per 100 g:
- Proteins – 21.04 g
- Fat – 1.87 g
- Carbohydrates – 8.53 g
- Calories: 137.8 g
Stewed chicken fillet with vegetables and rice noodles
Ingredients:
- Chicken fillet – 1 kg
- Thin rice noodles – 200 g
- 2 medium tomatoes
- 1 medium zucchini
- 2 salad peppers
- 1 onion
- Sunflower oil – 1 tbsp.
- Spices
Heat the oil in a kettle or saucepan, add finely chopped onion and fry until transparent. Place the pre-washed and cut into small pieces meat into the pot, lightly fry, stirring constantly. Cover with a lid and place on low heat. Peel the tomatoes and zucchini and cut into small cubes. Cut the salad pepper into strips, first removing the centers. Place the vegetables in the pot with the meat, stir, add salt and spices to taste. When the vegetables are ready and have released their juices, add the rice noodles to the pot, wait until they soften and stir. In 3-4 minutes the dish will be ready. By the way, it can also be cooked in a slow cooker.
KBJU for 100g:
- Proteins – 19.92 g
- Fat – 3.41 g
- Carbohydrates – 12.85 g
- Calorie content: 167.29 kcal
Omelette with chicken breast and tomatoes
Ingredients:
- Boiled chicken fillet – 200 g
- Eggs – 2 pcs.
- Tomato – 150 g
- Sunflower oil – 5 g
- Spices
Divide the meat into fibers. Heat a frying pan with a little oil, place chopped tomatoes on it, fry until golden brown. Beat the eggs, adding salt and spices. Mix the egg mixture with the meat and pour into the pan. When the eggs “set” on the bottom, switch the heat to minimum and cover the pan with a lid. Fry until done.
KBJU for 100g:
- Proteins – 16.27 g
- Fat – 5.22 g
- Carbohydrates – 1.52 g
- Calorie content: 119 kcal
Salad "Cubes"
Ingredients:
- Boiled chicken fillet – 500 g
- Boiled sweet potato – 300 g
- Feta – 150 g
- Avocado – 1 pc.
- 2 medium cucumbers
- Sprig of fresh basil
- Olive or sesame oil – 2 tbsp.
- Dijon mustard – 2 tsp.
Cut the meat into cubes. Do the same with avocado, feta and pre-peeled vegetables. Finely chop the basil. Mix everything in a bowl, adding oil, mustard and salt.
KBJU for 100g:
- Proteins – 13.47 g
- Fat – 8.63 g
- Carbohydrates – 4.76 g
- Calorie content: 148.4 kcal
Chicken breast meatballs with cottage cheese
Ingredients:
- Chicken fillet – 1 kg
- Soft low-fat cottage cheese – 400 g
- Eggs – 4 pcs.
- Garlic – 5 cloves
- Spices
Rinse the fillet and grind using a blender or meat grinder. Mix with cottage cheese and eggs until smooth - it’s best to use a blender here too. Salt, add chopped garlic and spices to taste. Pour 1-1.5 cm of water into a deep frying pan, place on fire, and bring to a boil. Form the minced meat into balls and place in a frying pan. To prevent the mixture from sticking to your hands, moisten them with water. Cover the meatballs with a lid, place on low heat and simmer for 20-30 minutes, until the water has almost completely evaporated.
KBJU for 100g:
- Proteins – 20.06 g
- Fat – 2.22 g
- Carbohydrates – 0.42 g
- Calorie content: 106.8 kcal
Style Summary
Chicken fillet is a healthy and nutritious product. With a little imagination, you can prepare many tasty and low-calorie dishes from it. We hope that our dietary chicken breast dishes will diversify your diet and make your diet more enjoyable.
For those who are attentive to their figure and do not want to struggle with extra pounds in the foreseeable future, chicken breast is most suitable as a meat component of the diet. Recipes - dietary, but guaranteeing a tasty result - will help them take care of themselves not only firmly and persistently, but also with pleasure.
Fillet in kefir with herbs
To maintain an ideal figure, it is important not only to give up fatty and high-calorie foods, but also to avoid fried foods. This dietary recipe suggests stewing it. The meat should be skinned, chopped, poured with low-fat kefir mixed with chopped dill (you can add garlic), spices and salt. The fillet is left in kefir for an hour. Then, right along with it, it is laid out in a dry, oil-free and fat-free frying pan and simmered over low heat.
Envelopes with olives and capers
Owners of steamers can try this recipe for dietary chicken breasts: four fillets are lightly beaten, wrapped in plastic (so as not to splatter), and laid out on separate sheets of foil or parchment, salted and peppered. They are filled with a filling of red onion half rings, capers and olive rings. All this must first be sprinkled with lemon juice, white wine and olive oil. Then each sheet of foil is folded into an envelope, and they are placed in a double boiler for a third of an hour.
Ginger sauce
To ensure you get a juicy, soft and tender chicken breast, recipes (dietary) strongly recommend using a baking oven (both for baking and stewing) and marinating the meat before cooking. For the marinade, mix a tablespoon of oil (it will be more tender if you use olive oil), two each of soy sauce and water, a teaspoon of dry ginger, chopped dill and parsley. Slices of two breasts are soaked in this mixture for half an hour. Then they are moved into the sleeve along with the marinade, tied tightly and placed in boiling water for 35 minutes.
Fillet with tomatoes
Breasts are generally advised to use a double boiler or stew the meat on the stove. As a last resort, you can use an oven. However, you can fry the fillet if you do it very quickly. For example, take breasts, make almost through cuts in them and stuff them with tomato slices and basil. To prevent the filling from falling out, the edges should be chipped off. The resulting “pockets” are fried over medium-high heat, turning quite often.
Chicken breast covered with cheese crust
Let's turn our attention to the oven. People who limit themselves in food are completely allowed to. Dietary recipes do not necessarily require the use of foil or a sleeve; you can do without them. A little less than half a kilo of fillet is a little beaten; Half the amount of cauliflower is divided into inflorescences. The meat is laid out on a greased sheet and seasoned with pepper and salt. Cabbage is placed on top and cheese is grated on it. Due to the vegetable layer, the breast is extremely soft and does not fry, that is, it fully complies with the recommendations of nutritionists. It is placed in the oven for about half an hour.
Festive dish
Contrary to popular belief, a healthy chicken breast recipe is not necessarily boring and tasteless. It is quite possible to prepare a dish for any celebration. Take 700 grams of fillet and marinate in wine or lemon juice with spices. If you have your own favorite marinade recipe, you can use it. The prepared breasts are cut into fairly thin strips. 100 grams of soaked prunes and large carrots are crumbled into strips, an onion into half rings, garlic (three cloves) into slices. In a heat-resistant glass container, all components are placed in layers, sprinkled with dried basil and spices. The container is carefully wrapped in foil on top and placed in the oven for about forty minutes. Served directly in the form - both beautiful and convenient to type.
Chicken with vegetables in nut sauce
You can take any vegetables - this meat is not capricious and is “friends” with everyone. You can try using bell peppers and zucchini to start with. But, in principle, the vegetable part is not the most important thing. This healthy chicken breast recipe is notable for its sauce. For it, cream is boiled (two-thirds of a glass; since the dish is dietary, take the low-fat ones), a tablespoon of flour is kneaded into it. When all the lumps have dissolved, add two spoons with a heap of crushed walnuts. The sauce is cooked for about three minutes with continuous stirring so as not to burn. Then it is poured into a saucepan, where pieces of fillet, zucchini cubes and bell pepper strips are folded. The entire dish is stewed for 20-25 minutes.
Peperonata
An Italian dietary recipe for chicken breast will require some effort on your part, but it will delight you with its taste sensations. For it, three thick tomatoes and three colorful peppers are baked in the oven. Vegetables should be sprinkled with oil before going into the oven. When the skin turns brown, they are transferred to a bag to cool and tied. The fillet is rubbed with pepper and salt, greased with oil and baked for about six minutes on each side. The tomatoes are peeled and cut into four parts. The skins are removed from the peppers, the seeds are removed, and they are chopped into strips. The fillets are cut similarly to peppers. The red onion is cut into thin half rings. All components are combined and topped with a dressing of four tablespoons of olive oil, two tablespoons of lemon juice and half a teaspoon of coriander. Basil and lemon half-circles are laid out on top - and we begin the diet.
Roll from Angelina Jolie
A delicious recipe for chicken breasts: dietary, and even recommended by the famous actress! By the way, this is not a story: Jolie really loves this roll, and she also prepares it herself. It is not at all difficult to make: the fillet is not completely cut, unfolded like a book and gently beaten. Then the meat is peppered and salted, and the filling is laid out in the middle. You can build it at your own discretion: the roll is made with mushrooms, and with any vegetables, and with dried fruits, and just with herbs. The chicken is rolled up accordingly, wrapped in cling film and placed in a steamer for an hour.
Chicken breasts are an excellent product for those who love meat but are on a diet. There are several recipes for cooking breasts that do not use fat, but at the same time the dish turns out to be aromatic, tasty and healthy.
Chicken breasts: ideal for diet
Balance is important in any diet, otherwise such nutrition will harm the body. The lack of protein is especially dangerous. As a result, muscle tissue, bones, and hair will suffer. A great way to get a full serving of protein without harming your figure is chicken breasts. 100 grams of this product contains about 18 grams of protein and very little fat compared to other types of meat. If you are following a healthy diet, cook chicken breasts without butter, mayonnaise or other fatty ingredients. Only in this case you can get the maximum benefit.
Secrets of cooking chicken breasts
Because chicken breasts are low in fat, many may find them dry and even tough. Indeed, if this part of the chicken is simply boiled, the taste is unlikely to bring pleasure. There are several tricks that will make the breasts juicy, tender and incredibly tasty. First of all, try not to cook frozen meat, give preference to chilled: this way your dish will be much more tender and flavorful. Try not to cook chicken breasts too long, no matter the method. As a result, the meat will be very dry. But the main secret to preparing tender chicken breasts is pre-marinating. If you don't have much time, soak the meat, already cut into portions, in kefir or a mixture of a few tablespoons of soy sauce and apple cider vinegar. And if you have time, prepare a special brine that will turn ordinary white meat into a real culinary masterpiece.
To do this you will need:
- 2 liters of water
- 2 tablespoons salt
- half a lemon
- spices
Boil water, add salt and spices, boil for 2-3 minutes. Cool to room temperature, then squeeze in half a lemon. Pour the resulting brine over the chicken and leave for 5-6 hours. During this time, the lemon juice will soften the fibers, and thanks to the salt, the moisture will remain inside the meat. After this, you can cook the chicken breasts in the way that suits you best.
Recipes for chicken breasts in the oven
The main rule of baking chicken breasts is not to leave them uncovered. In this case, the fried crust so beloved by many will not appear, but the dish will remain in the category of dietary. The best way is to wrap the chicken in foil or put it in a baking bag. You can first rub the breasts with spices.
Remember that juice will release during the cooking process. Therefore, make sure that the baking packaging is sealed
There is another way to cook breasts in the oven, thanks to which you will get a truly festive dish.
For it you will need:
- 700 g pre-marinated chicken breasts
- 100 g prunes
- 1 large carrot
- onion
- 2–3 cloves of garlic
- dried basil
- salt and pepper to taste
Cut the breasts into small strips. Cut the prunes and carrots into strips, the onion into rings, and the garlic into medium-sized cubes. Take a glass or ceramic baking dish and layer all the ingredients into it. If the dish is deep enough, alternate layers several times. Wrap the pan in several layers of foil to keep air out. Place in an oven preheated to 200 degrees for 40–50 minutes. As a result, you will get an unusually flavorful dietary dish with excellent gravy, without fat and extra calories.
Steamed chicken breasts
Steamed products are ideal for dietary nutrition, because with this method of heat treatment the maximum amount of vitamins is preserved. However, the meat runs the risk of being dry, since all the juice will leak out under the influence of steam. Make light steamed cutlets from chicken breasts: the benefits for the body are guaranteed. For this, in addition to the chicken breasts themselves, you will need raw egg white, salt, onion and dill. Pre-preparation will take no more than 5 minutes. Just grind all the ingredients in a blender, add protein to the resulting minced meat and form flat cutlets. Place them in a steamer for 30 minutes. As a result, this simple dish gives you a great dose of protein, minimal fat and is incredibly tender and juicy.
The benefit of meat lies largely in its high protein content, which is necessary and beneficial for the human body. Chicken breast is also a low-calorie product that is successfully used in recipes for preparing dietary dishes. So, 100 g of chicken breast contains at least 22 g of protein. Larger amounts of it are found only in seafood.
What are the benefits of chicken breast?
The benefit of chicken breast is its high protein content, as well as vitamins, micro- and macroelements that take part in the most important processes of the body. When losing weight, the beneficial properties of this product are obvious. Dietary meat is perfectly absorbed by the body and does not accumulate as fat deposits.
The broth in which the chicken breast was cooked is also considered dietary, so you can drink it while losing weight. In addition, its beneficial properties in the treatment of colds are known. It increases the body's defenses, makes the immune system stronger and helps it fight illness.
On a note! Chicken breast broth is often recommended as the first food after surgery.
Since dietary chicken meat contains virtually no fat, it can be consumed for diseases of the gastrointestinal tract. This product will not only not cause harm, but, on the contrary, will help the body restore the functions of the digestive system. Chicken breast removes excess acid from the stomach and has a gentle effect on the mucous membrane of the organ.
Dietary dishes made from chicken breast contain almost all B vitamins, which take part in metabolic processes, enhance metabolism, restore digestion, prevent the accumulation of fat deposits, and increase energy reserves. In addition, chicken breast is high in potassium, which is essential for heart muscle function. Dietary meat tends to reduce cholesterol levels in the blood, so it is recommended by cardiologists for the prevention and treatment of cardiovascular diseases.
Thanks to choline, which is part of chicken breast, the functioning of the adrenal glands is restored, and the functions of the liver and kidneys improve.
In addition, the positive effect of dietary chicken on the human body is visible externally. With constant use of this product, the skin becomes even and smooth. The person looks healthy and strong.
Recipe 1: Chicken Pastrami
Chicken pastrami is a simple dietary meat dish, the preparation of which uses a minimal set of products. The chicken breast turns out soft and tender, it just melts in your mouth. Garlic makes the taste more piquant.
Ingredients
To make chicken pastrami, you need to prepare the following ingredients:
- chicken breast - 1 pc.;
- garlic - 1 clove;
- parsley and dill - several branches each;
- sunflower oil, salt.
To make the dish more dietary, it is advisable to cut off the skin from the chicken breast, if it is present.
Cooking method
Chicken pastrami prepared according to this recipe will not leave anyone indifferent.
Recipe 2: Chicken breast with tomatoes
Another low-calorie dietary dish is chicken breast with tomatoes. It is quite easy to prepare if you carefully read the recipe.
Ingredients
- chicken breast - 250 g;
- fresh tomatoes - 200 g;
- lemon juice - 10 ml;
- curry - a pinch;
- olive oil to taste.
Thanks to the use of dietary olive oil with a minimum calorie content, the dish can be included in the weight loss menu. It is better to remove the skin from the tomato.
Cooking method
The recipe for chicken breast with tomatoes is quite simple:
Chicken meat should be cut into pieces and served with the remaining sauce.
On a note! For exotic lovers, tomatoes can be replaced with pineapple rings. The taste of the dish will become more interesting, but it will still remain dietary.
Recipe 3: shish kebab and chicken breast
To prepare a dietary chicken breast kebab according to this recipe, you need only 20 minutes, excluding the time for marinating the meat. 100 g of the dish contains no more than 140 kcal, so it can be safely consumed when losing weight.
Ingredients
To make chicken kebab, you will need the following products:
- chicken breast - about 1.5 kg;
- onions - 2 pcs.;
- kefir - 1 glass;
- salt and spices - to taste;
- lemon - 1 pc.
Instead of kefir, you can use whey or natural yogurt. It all depends on personal taste.
Cooking method
Chicken shish kebab is easy to prepare:
- First you need to prepare the main product. You need to cut the fillet from the chicken breast, separating it from the bone. Then cut the meat into medium-sized pieces.
- Then you should marinate the meat. To do this, pieces of chicken fillet need to be rubbed with spices and salt. Italian herbs are ideal, but it all comes down to personal preference. Other spices are also combined with chicken breast: ginger, paprika, oregano and others.
- Grate one onion on a fine grater. You can also put it through a blender. The result should be an onion paste. It is needed to make chicken meat more tender and juicy.
- Leave the pieces of chicken breast, grated with spices and onions, to marinate for 60 minutes, after mixing them with the chopped onion.
- When the specified time has elapsed, add kefir or another product chosen for the marinade to the meat. It is advisable that it be low-fat. This way the dish will turn out to be less calorie and more tender. To ensure that the chicken breast marinates well, it is recommended to leave it in the marinade overnight.
- The next day, cook shish kebab on the coals. A crispy crust should form on the meat, but you need to be careful not to burn it.
For reference! To prevent the meat from falling apart, it must be cut along the grain.
Before serving, it is advisable to sprinkle the kebab with juice squeezed from lemon. This will improve the taste of the diet dish.
Recipe 4: Chicken breast with rice
Rice, like chicken breast, is a low-calorie food. Therefore, in combination, they make up a dietary dish that can be consumed when losing weight.
Ingredients
The following ingredients are used:
- chicken breast - 300 g;
- rice - 200 g;
- onion - 1 pc.;
- garlic - 1 clove;
- carrots - 200 g;
- vegetable oil, salt.
The list of ingredients resembles the composition of pilaf. In addition, the recipes for these dishes are also similar.
Cooking method
To cook chicken breast with rice, you need to do the following:
Remove from heat, stir chicken with vegetables and rice.
Recipe 5: Steamed chicken cutlets with cauliflower in a slow cooker
A multicooker today is often used to quickly and conveniently prepare various dishes. Diet steamed cutlets can also be made using it. The recipe is presented below.
Ingredients
- chicken breasts - 500 g;
- cauliflower - 400 g;
- egg - 1 pc.;
- salt and spices.
Cauliflower gives chicken meat tenderness and is practically not noticeable in the dish.
Cooking method
Just an hour is enough to prepare a dietary chicken breast dish in a slow cooker:
- Cut the cauliflower into florets and boil in lightly salted water for about two minutes.
- Place the cabbage in a colander to drain excess liquid.
- Separate the fillet from the chicken breast and discard the bone. Grind the meat in a meat grinder along with the cauliflower.
- Beat the egg into the minced meat, add spices and salt, mix thoroughly. Form the minced meat into cutlets.
- Then pour water into the multicooker bowl, and place a special container on top intended for steaming dishes. You need to put the cutlets into it.
- Close the multicooker lid and set the timer for 30 minutes.
Steamed chicken cutlets can be served with rice or other dietary side dish.
Video: how to prepare a dietary chicken breast dish
The recipe for dietary chicken breast dishes can be found in the video.
What kind of poultry meat do you prefer other than chicken?
It is rich in protein and contains virtually no fat. However, it is fat that gives food its taste, and to cook chicken breast tasty and dietary, you need to try. Marinades, various cooking methods, spices and seasonings will help you here.
When losing weight, you can eat not only boiled meat. Those losing weight have access to a variety of ways to prepare dietary foods, such as baking, stewing, grilling, blanching, boiling in a plastic bag, and frying in a non-stick frying pan. Chicken breast can be prepared in the form of chops, diet cutlets, muffins, crumbled into a salad or stuffed into it.
You can stuff a chicken breast with a mixture of, and, fresh or. The taste of baked breast with fillet will be transformed if you crush it with a little cheese. Choose low-fat cheese that won't add many extra calories to the dish.
Cutlets and muffins can be prepared according to the same principle, mixing the chopped in a blender with, and two teaspoons. These cutlets will last you for several days - you won’t have to stand at the stove.
Salads with chicken breast are always tastier than without them. It goes well with any vegetables.
Any recipe can be made healthier and more dietary. The most non-dietary thing is frying in oil. The meat absorbs oil and becomes higher in calories, so you will have to give up frying in oil. If oil cannot be avoided, then use the minimum amount - one teaspoon.
Always remove skin and visible fat from breasts. Fillet and chicken breast are not the same thing. Breast with skin has more calories than fillet.
Cheese should also be chosen with low fat content. Other dietary cheeses are also a good option. Remember that a serving of cheese is 30 grams, so calculate it for the recipe so that you do not eat more than you need.