Chicken meat is widely known for its dietary properties, it is rich in vitamins and microelements. The most dietary part of the chicken is white meat (breast) - it is an indispensable attribute of many diets and is certainly found in the diet of people who adhere to a healthy lifestyle. What is the uniqueness and benefits of chicken breast?
The chemical composition of chicken breasts
Breast has many advantages compared to other meat delicacies. First of all, it is its chemical composition - the lion’s share of nutritional value is protein, but carbohydrates and fats have a small percentage of the total product.
Thus, chicken fillet meets the body's need for protein, without loading it with extra calories.
As a high-protein food, chicken breasts for a long time give a feeling of satiety, and at the cellular level, provide the flow of building material for building and repairing body tissues, including muscle mass.
Ingredients in% fresh chicken breast (without skin and bones):
| Calorie content | 113 kcal |
| Water | 73 % |
| Squirrels | 23.6 % |
| Fat | 1.9 % |
| Ash | 1.1 % |
| Carbohydrates | 0.4 % |
Also, white chicken meat is rich in vitamin A, C, vitamins of group B and PP. Vitamin PP, by the way, stimulates the metabolism, and also activates the pancreas and liver - it is useful for those who want to speed up their metabolism.
The content of vitamins in 100 g of fresh chicken breast, mg:
| Vitamins | |
| BUT | 0,07 |
| WITH | 1,8 |
| E | 0,2 |
| PP | 10,9 |
| Vitamins of group B | |
| IN 1 | 0,07 |
| AT 2 | 0,07 |
| B4 (choline) | 0,076 |
| AT 5 | 0,8 |
| AT 6 | 0,5 |
| AT 9 | 0,004 |
| AT 12 | 0,6 |
Also, white chicken meat contains a huge number of trace elements and macronutrients. It is especially rich in potassium. As for trace elements, a large amount of cobalt, molybdenum, zinc and chromium can be distinguished here.
The content of macronutrients and microelements in 100 g of fresh chicken fillet, mg:
| Macronutrients | mg |
| Potassium, K | 292 |
| Calcium Ca | 8 |
| Magnesium Mg | 86 |
| Sodium, Na | 60 |
| Phosphorus, Ph | 171 |
| Chlorine, Cl | 77 |
| Trace elements | mg |
| Iron, Fe | 1.4 |
| Iodine I | 0,006 |
| Cobalt Co | 0,009 |
| Manganese, Mn | 0.02 |
| Copper, Cu | 0,08 |
| Molybdenum, Mo | 0,011 |
| Fluorine, F | 0,13 |
| Chrome Cr | 0,025 |
| Zinc, Zn | 1.3 |
Thus, even a small amount of brisket will provide the body with vitamins and micro and macro elements, without adding extra calories and kilograms, and a small amount of fat in this product ensures easy digestion, so that it is suitable for people with stomach problems, including ulcers and gastritis .
Calorie Cooked Chicken Breast
All the above tables are related to fresh chicken meat. But the method of cooking chicken is of great importance. So, fried in butter, chicken breast dramatically add the number of calories and lose many vitamins. Cooking as well as steaming is considered the most useful way to cook breasts.
When cooking, the caloric content of the product is slightly reduced and will be 100 grams: 95 kcal - if the meat is without skin, and 137 kcal - for boiled brisket with skin (the caloric content of raw chicken breast with skin is 164 kcal.).
After cooking, you can notice that the weight of the piece of meat has decreased - this happens due to the removal of water from it, the meat becomes dryish, the fibers easily begin to separate. It is important to remember that the "lost" calories did not disappear, but transferred to the broth - the caloric content of chicken broth is about 20 kcal per 100 grams.
Calorie cooked smoked breast
The advantages of boiled chicken fillet are indisputable, but not everyone likes its rather dry unpleasant taste. For gourmets, there is another win-win option - cooked smoked white meat. The calorie content of cooked smoked chicken breast per 100 grams is 139 kcal (with skin) - not much more than that of cooked chicken, but it tastes more tender and pleasant.
The disadvantage of this method of cooking - a longer cooking process. In addition, not everyone can boast of having a smokehouse. It is not recommended to buy cooked smoked chicken because it is full of preservatives and flavor enhancers of various types.
Breast Benefit and Harm
It seems that chicken breasts are a panacea for all ills: meat is light, dietary, well digested and rich in microelements and vitamins. But there are downsides to the use of this "wonderful product".
First of all, it is, oddly enough, its low calorie content. Undoubtedly, it helps in obtaining a slim figure, but it is completely unsuitable for people engaged in vigorous physical activity, as well as people working in adverse climatic conditions.
Fats are necessary for the body to prevent hypothermia - not the news that the consumption of foods high in fat is more common in the north, in areas with harsh climates. Also, fats play a significant role in the process of hormone production, support immunity.
Another minus of brisket, in comparison with other types of meat, is relatively small in the content of such important trace elements as phosphorus, magnesium, calcium, and iron. If you constantly eat only chicken fillet, the lack of these trace elements will adversely affect the condition of bones and teeth.
Chicken breasts in dietary nutrition
As already mentioned, white chicken meat is an integral part of the diet. There are many recipes for this food to be not only dietary, but also tasty. Here are some of them.
Chicken Breast with Lemon
Ingredients:
- Breasts - 2-3 pcs .;
- lemon - 1 pc .;
- garlic - 1-2 tooth .;
- olive oil -1 tbsp. spoon;
- salt, seasoning to taste.
Cooking time - 1 hour 10 minutes.
Caloric content - 120 kcal / 100 g.
Wash chicken fillet and put to dry. In a bowl, mix the butter, lemon juice, chop the garlic there, add salt and seasoning. Soak the fillet in the marinade and leave for 20-30 minutes. Preheat the oven to 200-220 degrees, put the fillet in the form together with the marinade and put in the oven for 30-40 minutes. Dietary dish is ready.
By the way, instead of lemon you can put an orange, the taste will be more unusual
Simple salad for losing weight
Ingredients:
- chicken breast (cooked in the usual way or steamed) - 2 pcs .;
- fresh cucumber - 1 large or 2 small;
- onion - 1 small or 0.5 large;
- olive oil - 1 tbsp. spoon;
- salt to taste
Cooking time - 10 minutes.
Caloric content - 107 kcal / 100 g.
Chop the chicken or cut it into fibers, finely chop the onion, send to the pan and sauté with olive oil until golden brown. Cucumber nashinkovat or grate on a coarse grater. Salt to taste.
Canned champignons can also be added to the recipe - they are cut into slices and fried with onions. To fill such a salad is better with low-fat sour cream.
With chicken breast, you can come up with many more recipes, the main thing is that the use of this product rich in protein and vitamins is beneficial.
And how to cook chicken breast, you will learn from the following video.
