White chicken meat, due to its unique composition and properties, is one of the key components in the menu, compiled for the diet. The calorie content of the product can significantly increase (frying in oil) or decrease (cooking, steaming) depending on the type of heat treatment.
It should be noted that supporters of healthy nutrition should partially or completely abandon the consumption of chicken skin, which, in addition to high calorie content, has the ability to accumulate harmful substances (antibiotics, carcinogens, etc.).
We offer to adopt the following dietary recipes from chicken breast, especially those who want to have a slim and beautiful body.
Chicken Breast Salad
Ingredients:
- 1 small skinless chicken breast;
- young leaves of leaf or cabbage lettuce (350-400 grams);
- 250-300 grams of cherry tomatoes;
- 2 fresh cucumbers;
- 1 lemon;
- 50 grams of feta cheese (any equivalent);
- 150 milliliters of natural yogurt;
- pinch of a mixture of dried herbs from Provence;
- sea salt to taste;
- bunch of dill.
To prepare the salad will take half an hour. Calorie content: one stogramm portion - 54 kcal.
Description of preparation:
- Poultry meat, rinse, boil until cooked and leave in broth;
- Wash lettuce and dill leaves in a bowl, sort, cut off the roots, remove all non-appetizing (sluggish, yellowed, rotted) shoots;
- Cherry tomatoes (remove from the branch) and wash cucumbers. Choose cucumbers with delicate peel without visible damage and color changes, with small seeds inside. Cut the ass from cucumbers, remove the peel;
- Prepare a salad dressing. In a deep bowl, combine natural yogurt, lemon juice (squeezed from fresh) and Provence herbs, adding a little sea salt;
- Combine all prepared snack ingredients in a common salad bowl;
- Separate the meat from the bones and cut into cubes;
- Tear the lettuce leaves by hand or coarsely chop with a knife;
- Freshly peeled cucumbers cut into strips;
- Fetch cheese from brine and cut into cubes;
- Cherry tomatoes divided into quarters;
- Finely chop the fragrant sprigs of dill;
- Pour all ingredients over the top of the prepared dressing and mix, let it soak a little. Salad ready.
Chicken fillet in kefir
Ingredients:
- 1 chilled chicken breast;
- 250-300 milliliters of kefir;
- 3-4 sprigs of purple basil (or a pinch of dried);
- a bunch of fresh greens;
- sea salt to taste.
The total time for cooking is 1 hour and 20 minutes. Caloric content: 88 kcal per one 100 gram serving.
Recipe step by step:
- Wash the sternum of the bird, blot the moisture with a napkin. Using the index finger, separate the flesh from the ribs and tear off the central part of the ridge. Cut off the remnants of meat from the bones, remove fat and skin;
- Cut the flesh of the bird into strips of 4-5 cm (in length), salt it, season with washed and finely chopped sprigs of basil;
- Place the spicy cold cuts in a bowl, cover with fresh kefir and leave to marinate in a cool place for half an hour;
- Transfer the chicken to a deep saucepan and simmer on low heat until 2/3 of the liquid has evaporated;
- Wash well and chop a bunch of fresh herbs and sprinkle it on the prepared dish before serving.
Chicken fillet rolls in the oven
You will need:
- 2 small chicken breasts (about 0.8 kg);
- 2 cloves of garlic;
- 4 teaspoons of cottage cheese;
- 1 bunch of parsley;
- 1 bunch of chives;
- sea salt to taste;
- a couple of pinches of hops-suneli seasoning;
- 1 tablespoon of paprika;
- 1.5 teaspoons of vegetable oil (to lubricate the form).
Rolls are baked in the oven for about an hour. Caloric content: per 100 grams - 108 kcal.
Cooking recipe in steps:
- Thawed or cooled chicken breasts, rinse well in cool water. Lay the convex part up on the cutting board. With a sharp knife make a deep incision along the sternum, slightly away from the central cartilage. Helping yourself hand, drag off the loin from the sternum, continuing to work with a knife, separating the flesh from the skeletal bones. Repeat the procedure, freeing the remaining pulp from the bones. Cut off the fat (if any), pick up the edge of the skin with your fingers and gently remove it from the finished fillet;
- Wrap all the pieces of the prepared fillet in cellophane and beat it off with a culinary hammer on the cutting board, without disturbing the integrity of the pieces (do not make holes);
- Peel the garlic cloves and pass them through the crush, turning them into a mush;
- Salted meat, salt, rub with garlic gruel and season hops-suneli;
- While chops marinate, cook the stuffing. In a bowl, rinse the herbs. Remove loose and yellowed plant parts, roots, soil residues and debris. Finely chop the onion and parsley, pour it into a convenient container and mix with the curd cheese;
- Spread chops on the table and evenly spread the filling over them. Roll the spicy chicken pieces into rolls, sprinkle with paprika, and place in a greased form with high sides. Put in a preheated oven and bake for about an hour, adding a little water (pouring water).
Recipes delicious dietary chicken breast with buckwheat in the oven
Required Products:
- 0.4 kg of chicken breast fillet;
- 20 grams of butter;
- 0.1 kg of buckwheat;
- 1 zucchini milky ripeness;
- 1 onion;
- 1 carrot;
- 1/2 pod of sweet bell pepper;
- pinch of Provencal herbs mixture;
- a pinch of sea salt.
Total cooking time is about 90 minutes. Caloric content: per 100 grams - 60 kcal.
Progress:
- Rinse the meat well in the sink under the tap, dry with a paper towel, chop into small slices, salt and season with a mixture of Provencal herbs;
- Peel off the bulb and chop it into thin quarter rings. Put the onions on the bottom of the ceramic pot, then spicy meat slices;
- Peel the carrot, grate the root crop on a large grater and send it to the pot;
- The young fruit of the zucchini has tender flesh (the seeds are not rough), the skin is very thin, so it should not be removed. Wash it, trim the ends, and crumble into small cubes, dusted carrots;
- Rinse the buckwheat well, sort it (if necessary) and put it in the pot;
- Cut half of the peppercorn into strips or dice (in any form) and add to the main course;
- Add water to the pot, so that all the ingredients are completely covered, and put in a preheated oven for an hour, covered with a lid;
- Put some butter in the finished hot dish (at the tip of the knife). Enjoy your meal.
Recipe for chicken diet with vegetables in a slow cooker
Required Products:
- 0.35-0.4 kg of chicken breast fillet;
- 3 small carrots;
- Bulgarian pepper;
- 3-4 cauliflower blossoms;
- 1 zucchini milky ripeness;
- salt and spices to taste.
The total time for pickling and cooking is about one and a half hours. Caloric content: per 100 grams - 54 kcal.
A simple dietary recipe for cooking chicken breasts with vegetables in a slow cooker in detail:
- Wash the fillet of the bird (preferably with one whole piece), blot dry with a paper towel, rub with salt and your favorite spices, wrap in foil (as tight as possible) and place on the plate to marinate for half an hour;
- While the main component of the dish is marinated, prepare vegetables. Peel the carrots, remove the core of the peppercorn, disassemble the cauliflower into separate florets, cut the stem and tip of the squash. After rinsing with water, cut the carrots, zucchini and pepper into large rings;
- Pour 1.5 liters of hot water into the pan of the multicooker, place the container for steaming on top. Put the "packed" chicken in it, distribute vegetable cutting and cabbage petioles around it. Close the lid of the device, set 35-40 minutes in the "Steaming" mode;
- After a quarter of an hour, after the water begins to boil in the bowl, carefully open the lid and place the vegetables in the plate;
- After the steaming time, place the foiled meat in a plate, let it cool for a while (so as not to burn yourself, turn it around) and serve with a vegetable garnish.
Dietary chicken soup in a slow cooker
Ingredients:
- 1 skinless chicken breast;
- 2 carrots;
- bunch of greens (parsley, onion, dill);
- 1 red (yellow, orange) Bulgarian pepper;
- 3 potatoes;
- 2 green garlic arrows (or 5 grams of twisted);
- 2/3 cup of oatmeal "Extra".
Preparation and preparation will take 70-80 minutes. Caloric content: per 100 grams - 39 kcal.
Recipe step by step:
- Wash the sternum of the chicken, place it, without undressing, on the bottom of the bowl of the multicooker. Fill with 2.5 liters of cold water and set cooking for 15-20 minutes in the "Soup" mode. When the contents of the bowl boil, foam is formed, drain the primary broth. Add 2-3 liters of filtered water and continue cooking in the selected mode for about 40 minutes;
- Peel and wash the vegetables. Slice the potatoes into medium cubes, carrots and pepper into small strips and, after a quarter of an hour, send them to the broth;
- Using a fork (two), remove the meat from the soup, cooked until cooked, separate the flesh from the bones and cartilage, cut into small pieces;
- A quarter of an hour before the end of cooking, pour the oatmeal into the soup;
- Wash and finely chop the greens and garlic arrows, add them to the bowl with the fat along with the pieces of boiled chicken a few minutes before the end of cooking;
- After the beep (turn off the appliance), cover the pot with a lid and let it stand a little while you set the table for dinner.
Chicken cutlets in a double boiler
You will need:
- 0.4-0.5 kg chicken breast fillet;
- 1 tablespoon of semolina;
- 2-3 quail eggs;
- 5-8 sprigs of dill;
- 5-8 sprigs of parsley;
- 1 clove garlic;
- 1 tablespoon of paprika;
- spices and salt to taste.
Steam cutlets can be cooked in 30-40 minutes. Caloric content: 119 kcal per one 100 gram serving.
How to cook diet chicken chops from steamed breast:
- Wash and finely chop the greens, rub garlic on a fine grater;
- Rinse the fillets under running water, cut the fat (if present), dab the moisture with a paper napkin. Mince or turn in the kitchen grinder;
- Combine greens and garlic with minced meat, break into the resulting egg mass, add semolina, salt and spices, mix thoroughly until smooth;
- Dampen hands with water or vegetable oil and form small patties of minced meat, rolling them in paprika;
- Pour hot water (boiling water) into the lower compartment of the double boiler, install the upper compartment with the holes and place molded products in it. Close the lid and steam for about half an hour.
Enjoy your meal!
Another recipe for delicious and juicy chicken breast - in the next video.
