Dietary breast food. The most delicious chicken recipes for a slim figure

For those who carefully monitor the curves of their figure or want to lose weight, it is important to eat not only low in calories, but also nourishing and fast. And exactly dietary dishes from chicken breast, which are simple and tasty recipes, will help in this matter.

Chicken pastrami

120 kcal/100 g, B-19 g, Zh-3, U-2 g

Ingredients:

One chicken breast, skinned
A pinch of table salt
Dill and parsley 5 g each
Garlic one clove
A little sunflower oil

Preparation:

First, pour water into any container, add salt and soak in this solution overnight chicken fillet.
The next day, chop the parsley, dill and garlic with a knife or in a blender, mix the resulting mixture with butter and rub the entire chicken breast with this mixture. Preheat the oven to 250 degrees and place the fillet there, after wrapping it in foil.
After 15 minutes, turn off the oven and leave the chicken there until it cools completely. The dish is ready.

Chicken breasts with tomatoes

102 kcal/100 g, B-12 g, Zh-2, U-7 g

Ingredients:

Chicken fillet – 250 g
Tomatoes - 200 g
Curry pinch
Lemon juice – 10 ml
A little bit olive oil

Preparation:

Tomatoes should be scalded first boiled water, peel them and chop them finely.
Add curry, lemon juice and a pinch of salt to them.
Then separate half of this sauce and mix it with olive oil, then rub the resulting mixture onto the breast.
Place the meat on a baking sheet and bake in the oven for half an hour at 180 degrees. Serve chicken fillet with the rest of the sauce.
For those who like exotic tomatoes, you can replace them with canned pineapple, while the calorie content of the dish will not be affected, and the taste will become unusual.

Chicken breast with pumpkin

59 kcal/100 g, B-7 g, Zh-1, U-4 g

Ingredients:

Ripe pumpkin – 300 g
Chicken fillet – 200 g
One onion
Carrots – 100 g
A jar of low-fat yogurt or with a fat content of no more than 2%
A pinch of dill
Teaspoon olive or sesame oil
Salt and a little black pepper

Preparation:

Pumpkin and carrots should be washed and peeled.
The pumpkin is cut into slices, and the carrot is coarsely grated. The beam is cleaned and cut into thin rings.
Then you need to take a small container in which the resulting dish will be baked. The bottom is well lubricated with oil. First, pumpkin and onions are laid out, and chicken fillet, pre-cut into medium-sized cubes, is evenly distributed on top. Place grated carrots on top.
After this, the dish is sprinkled with salt and pepper, after which it is sent to the oven for one hour. Chicken with pumpkin is baked at 200 degrees.
At this time, chopped dill is mixed with yogurt, and this sauce is poured over the dish ten minutes before final readiness.

Rice porridge with chicken breast

117 kcal/100 g, B-9 g, Zh-2, U-17 g

Ingredients:

Chicken fillet without skin - 300 g
Dry brown rice - 200 g
Onion - 1 pc.
Carrots – 150 g
Sunflower oil – 15 ml
Garlic one clove
Salt and water

Preparation:

Finely chopped carrots and onions need to be fried in a saucepan with a drop of oil added, when the oil has evaporated, you can add water so that the vegetables begin to stew.
During cooking, add diced chicken fillet and chopped garlic. While this mixture is being prepared, the water needs to be boiled.
Then rice is poured on top of the frying, which is salted a little without stirring. And in the end it floods hot water. This dish is cooked covered over low heat until all the liquid has evaporated.
Five minutes before complete cooking, the rice is mixed with the remaining ingredients.

Diet pie with chicken fillet

144 kcal/100 g, B-13 g, Zh-9, U-8 g

Ingredients:

Chicken fillet – 200 g
Cottage cheese, crumbly, low-fat - 200 g
Chicken egg - 2 pcs.
Rye and oat bran 2 tbsp.
Garlic one clove
Baking powder half a teaspoon
Dried basil pinch
A little thyme
Salt and pepper

Preparation:

First, you need to put the cottage cheese in a bowl, add eggs to it and mix everything well.
Separately, the bran is combined with baking powder, and then ready mix added to cottage cheese. You can add a little salt and pepper to the dough, and also add a pinch of basil.
The chicken fillet is washed, dried on a towel and cut into small cubes. Chopped garlic is added to it.
The meat is mixed with dough, which is poured into a wide mold (preferably a silicone one) for baking.
Prepare the pie for about 30 minutes at 180 degrees. Once ready, the dish should be allowed to cool slightly.

Kharcho with chicken

45 kcal/100 g, B-4 g, Zh-1, U-6 g

Ingredients:

Chicken fillet – 400 g
White rice - 200 g
Tomatoes – 400 g
One large onion
Garlic two cloves
A pinch of dill

Preparation:

Place the chicken fillet in water (about two liters) and start cooking over medium heat.
At this time, you can do vegetables that are cut into cubes. As soon as chicken bouillon boils, rice is added to it and cooked for about 10 minutes.
Then you need to throw in the chopped tomatoes, onions and spices.
After five minutes, chopped garlic, salt and herbs are added to the soup. The fire is turned off and the soup is infused for up to two hours.

We will need:

one chicken breast;
three cloves of garlic;
20 ml olive oil;
4 tbsp. spoons of soy sauce.

How to cook diet chicken breast

Remove the skin from the breast; you can also separate the meat from the bone if desired. Place the skinless breast or fillet in a cup and pour in the sauce.

Add olive oil.

Grate the garlic cloves or pass them through a press directly into the cup with the chicken.

If desired, you can add ground black pepper or other seasonings that do not contain salt. By the way, it is completely absent from the recipe. The breast should be in the marinade for at least half an hour, and in order for it to be better soaked, turn it over sometimes. You can prepare the marinade separately by mixing garlic, oil and sauce in a small container.

Wrap the breast in foil. I used several sheets of foil at once to create something like a cup. The remaining marinade was also poured into foil. Wrap the breast tightly and carefully so that the foil does not break.

Bake the breast in hot oven at 220C for 40 minutes. If the breast is small, then you will need less time.

As I already said, dietary chicken breast can be eaten in any form. If you decide to serve the dish hot, cut fresh vegetables or prepare a side dish of rice or mushrooms, and perhaps fruit.

And if you wish, make a simple salad. Cut the meat fresh cucumbers and julienned tomatoes, grate the boiled egg and season with sour cream or lean mayonnaise.

Dietary chicken dishes- the basis of the diet of every person losing weight. Chicken meat contains more amino acids than beef and pork. In addition, the calorie content of chicken dishes is usually three times less than that of red meat.

CHICKEN IN THE OVEN WITH CAULIFLOWER

Ingredients:

1 head of regular sized cauliflower
kilogram of chicken fillet, from which we first remove the skin
150 g cheese, preferably hard
favorite seasonings
vegetable oil

Preparation:

Boil the washed white cauliflower inflorescences in salted water until half cooked, usually this takes 15 minutes.
Cauliflower, like any vegetables, is placed in already boiling water to preserve vitamins for boiling.
Cut the chicken fillet, add a little salt, season with spices, fry in a hot frying pan until golden crust.
Place chicken on top cauliflower and sprinkle with grated cheese.
Bake in the oven for about 20 minutes at 220°C. Read more:

CHICKEN WITH APPLE VINEGAR

Ingredients:

1 small chicken
4 small potatoes
100 g hard cheese
seasonings
sour cream
4 tablespoons regular apple cider vinegar

Preparation:

Cut the chicken into small pieces, remove the entrails, wash, place in a bowl, add salt, sprinkle with black pepper, and sprinkle apple cider vinegar, mix all the ingredients.
Let everything marinate for about 2 hours. Then we put everything in a frying pan, place potatoes cut into cubes on top, sprinkle with grated cheese and grease with sour cream.
Leave in a hot (250°C) oven until cooked (about 40 minutes). Serve with chicken green pea or corn.

CHICKEN “STROYNYASHKA”

Ingredients:

1 small chicken
2 cups long grain rice
3 large carrots
about a liter of milk
spices to taste

Preparation:

Cut the chicken into small pieces, salt, pepper and add seasonings, place in a large thick-walled pan.
Place onion on top, cut into rings, then coarsely grated carrots.
Level and add pre-washed rice. Fill everything with milk; it should be 1.5 cm above the level of rice.
Salt, add spices and any favorite spices to taste.
Place on the fire, bring to a boil, reduce the heat to very low and at a low simmer, cover with a lid, cook for almost an hour.

Chicken under glass

The recipe is extremely simple: the main dish contains only chicken meat. The side dish can be anything you like.

Washed chicken legs get rid of excess fat, cut, salt and place in a glass jar with a capacity of one liter. One jar can hold two legs. The meat must be placed in a dried jar, without adding water. Cover the top with a non-plastic lid and place it in an unheated oven, turning on the heat to medium level.

The fire may be below average.

That's the whole simple operation! And it only took you 15 minutes! Then, without your participation, everything will be cooked for another 1 hour and 20 minutes. There is no need to check anything, we can calmly do our homework.

After almost an hour and a half, turn off the oven. Glass jar It should still cool down, so we don’t touch it yet, at this time we peel and cook the potatoes. Boil the potatoes, take them out oven a jar of chicken. At its bottom there will be chicken juice. Shake it and pour the resulting sauce over the potatoes directly in the pan, after draining the water. Now our side dish is ready. This recipe is low in calories because there is no added fat.

And we prepare the side dish to suit our mood: you can diversify the dish with rice or buckwheat, the gravy will complement them perfectly.

This dish can also be prepared for a holiday: put several jars in the oven at once and you can forget about the main course, giving time to numerous salads and appetizers. Such simple and tasty dietary chicken dishes will help to deliciously feed the whole family and will not let you procrastinate excess weight on your body.

Baked chicken breast

A beautiful, tender dietary dish made from chicken breast. It's very easy to prepare.

Ingredients:

Breast - 1 pc.
Kefir - 1 glass.
Prunes - 3 pcs.
Sour cream - 1 teaspoon.
Garlic - 2 cloves.
Dill - 1 bunch.
Chili pepper - 1 pod.
Salt and spices.

Preparation:

Wash the prunes and add water, after 15 minutes cut them in half.
Wash and cut the dill.
Remove the skin from the breast. Use a sharp knife to make cuts and insert prunes into them.
Pour kefir into a deep bowl, add chopped chili, finely chopped, crushed garlic, dill, salt and your favorite spices.
Immerse the breast in the kefir marinade and leave for 2 hours, longer if possible. The meat should be completely covered in the marinade.
Place the prepared meat in a frying pan or heat-resistant dish, along with kefir marinade. Grease the top of the breast with a little sour cream and place in the oven for 30 minutes.
But the marinated breast can also be baked in foil. In this case, you can add onion cut into rings.
The meat turns out juicy and tender. It goes perfectly with buckwheat, rice and fresh vegetables.

Bon appetit!

"Governor's" salad

Light low calorie salad.

It will require:

Chicken breasts - 2 pieces.
Daikon radish - 2 pieces.
Fresh cucumber - 2 medium size.
Marinated mushrooms - 400 gr.
Low-fat sour cream (mayonnaise) - 2 tablespoons.

Preparation:

Boil chicken breasts in water, adding a little salt. Cool and disassemble into fibers.
Grate the radish on a coarse grater. Squeeze the juice lightly.
Cut the cucumbers and mushrooms into thin strips.
Mix all prepared products in a deep bowl, adding sour cream.
There is no need to add salt; it is present in meat and mushrooms.
Place the salad in beautiful dish. Decorate with mushrooms and herbs.

This one is delicious and light salad will do even for the holiday table.

Chicken pastrami

Ingredients:

One chicken breast, skinned
A pinch of table salt
Dill and parsley 5 g each
Garlic one clove
A little sunflower oil

Preparation:

First, pour water into any container, add salt and soak the chicken fillet in this solution overnight.
The next day, chop the parsley, dill and garlic with a knife or in a blender, mix the resulting mixture with butter and rub the entire chicken breast with this mixture. Preheat the oven to 250 degrees and place the fillet there, after wrapping it in foil.
After 15 minutes, turn off the oven and leave the chicken there until it cools completely. The dish is ready.

Chicken breasts with tomatoes

Ingredients:

Chicken fillet - 250 g
Tomatoes - 200 g
Curry pinch
Lemon juice - 10 ml
A little olive oil

Preparation:

Tomatoes should first be scalded with boiled water, peeled and finely chopped.
Add curry, lemon juice and a pinch of salt to them.
Then separate half of this sauce and mix it with olive oil, then rub the resulting mixture onto the breast.
Place the meat on a baking sheet and bake in the oven for half an hour at 180 degrees. Serve chicken fillet with the rest of the sauce.
For those who love the exotic, tomatoes can be replaced with canned pineapples, but the calorie content of the dish will not be affected, and the taste will become unusual.

Chicken breast with pumpkin

Ingredients:

Ripe pumpkin - 300 g
Chicken fillet - 200 g
One onion
Carrots - 100 g
A jar of low-fat yogurt or with a fat content of no more than 2%
A pinch of dill
Teaspoon olive or sesame oil
Salt and a little black pepper

Preparation:

Pumpkin and carrots should be washed and peeled.
The pumpkin is cut into slices, and the carrot is coarsely grated. The beam is cleaned and cut into thin rings.
Then you need to take a small container in which the resulting dish will be baked. The bottom is well lubricated with oil. First, pumpkin and onions are laid out, and chicken fillet, pre-cut into medium-sized cubes, is evenly distributed on top. Place grated carrots on top.
After this, the dish is sprinkled with salt and pepper, after which it is sent to the oven for one hour. Chicken with pumpkin is baked at 200 degrees.
At this time, chopped dill is mixed with yogurt, and this sauce is poured over the dish ten minutes before final readiness.

Rice porridge with chicken breast

Ingredients:

Chicken fillet without skin - 300 g
Dry brown rice - 200 g
Onion - 1 pc.
Carrots - 150 g
Sunflower oil - 15 ml
Garlic one clove
Salt and water

Preparation:

Finely chopped carrots and onions need to be fried in a saucepan with a drop of oil added, when the oil has evaporated, you can add water so that the vegetables begin to stew.
During cooking, add diced chicken fillet and chopped garlic. While this mixture is being prepared, the water needs to be boiled.
Then rice is poured on top of the frying, which is salted a little without stirring. And at the end it is filled with hot water. This dish is cooked covered over low heat until all the liquid has evaporated.
Five minutes before complete cooking, the rice is mixed with the remaining ingredients.

Diet pie with chicken fillet

Ingredients:

Chicken fillet - 200 g
Cottage cheese, crumbly, low fat - 200 g
Chicken egg - 2 pcs.
Rye and oat bran 2 tbsp.
Garlic one clove
Baking powder half a teaspoon
Dried basil pinch
A little thyme
Salt and pepper

Preparation:

First, you need to put the cottage cheese in a bowl, add eggs to it and mix everything well.
Separately, the bran is combined with baking powder, and then the finished mixture is added to the cottage cheese. You can add a little salt and pepper to the dough, and also add a pinch of basil.
The chicken fillet is washed, dried on a towel and cut into small cubes. Chopped garlic is added to it.
The meat is mixed with dough, which is poured into a wide mold (preferably a silicone one) for baking.
Prepare the pie for about 30 minutes at 180 degrees. Once ready, the dish should be allowed to cool slightly.

Kharcho with chicken

Ingredients:

Chicken fillet - 400 g
White rice - 200 g
Tomatoes - 400 g
One large onion
Garlic two cloves
A pinch of dill

Preparation:

Place the chicken fillet in water (about two liters) and start cooking over medium heat.
At this time, you can do vegetables that are cut into cubes. As soon as the chicken broth boils, rice is added to it and cooked for about 10 minutes.
Then you need to throw in the chopped tomatoes, onions and spices.
After five minutes, chopped garlic, salt and herbs are added to the soup. The fire is turned off and the soup is infused for up to two hours.

Chicken fillet and Chinese cabbage salad

Ingredients:

Chicken fillet - 300 g
Beijing cabbage - 400 g
Lightly salted curd cheese - 100 g
Pine nuts - 5 g
Sour cream and yogurt 10 g each
A pinch of salt

Preparation:

First, the breast is pre-boiled in water for about 15 minutes, then it is taken out and left to cool completely.
At this time, you need to chop the Chinese cabbage, squeeze it a little with your hands and add salt.
Yogurt is mixed with sour cream, the fillet is cut into cubes.
Then boiled breast added to Chinese cabbage and goes there too cottage cheese, which can be cut into pieces or simply torn by hand.
The salad is dressed with prepared yogurt-sour cream sauce, and sprinkled on top pine nuts. The dish is ready to eat.

All of these recipes can be easily recreated at home. They are prepared from simple and available products. They turn out to be very tasty and at the same time they will help not only lose weight, but also maintain an elegant shape. At the same time, each dish gives you a feeling of fullness for a long time.

How to cook diet chicken in the oven

You will need:

chicken fillet
orange juice (lemon)
vegetables and herbs to taste

Preparation:

Simply rub the chicken breast with any seasonings and place it in a baking sleeve. Can be sprayed lemon juice on top, and immediately add a variety of vegetables to the sleeve. All this will be baked for a very short time, literally 25 minutes, without oil, only in the juice from the meat (only again, you will have to exclude some types of vegetables from your diet if you adhere to a therapeutic diet).
It turns out both meat and side dish at once. You can add dried fruits and fresh fruits. The original seasoning must be used, not a mixture. The mixtures in the bags contain a lot of salt, so you should discard it in favor of natural fresh herbs, or, as a last resort, purchase dried herbs on the market. Baked chicken will be very tasty without the addition of harmful salt and your favorite packaged seasonings.
Try rubbing the chicken with garlic, adding Provencal herbs, thyme and rosemary and it is unlikely that the absence of salt will be noticed by anyone. Moreover, in the absence medical contraindications, the spices will become useful addition. They accelerate the secretion of gastric juice, promote accelerated metabolism and increase the digestibility of the product. If you don’t have a baking sleeve, it can be perfectly replaced with baking foil (just cover it tightly deep baking tray and the meat will turn out very tender and juicy).
Very popular dietary recipe chicken breast steamed. To make the dish appetizing, it is better to marinate the meat. The marinade should not contain vinegar or mayonnaise. If your diet is aimed at losing weight, use red wine diluted with water as a marinade. You don't even need additional spices. If the diet is therapeutic, opt for marinating in onions: pieces of breast are placed in a pan and a large number of onions, cut into rings.
Fried chicken breast, even with the use of olive oil and the absence of skin, is not considered dietary, although it is very tasty. You can get a crispy crust even when baking. Read more:

Recipe for crispy diet chicken with ginger

You will need:

white meat chicken, 4 fillets, 100 grams each
tablespoon honey
the same amount of orange or lemon juice
quarter teaspoon dried ginger
any pepper to taste (if you can use it)
cornflakes (not sweet breakfast cereals, but plain flakes) one-third cup
greens to taste.

Preparation:

The flakes will need to be crushed into crumbs; for this, use a simple blender or even a mortar.
Add to them dried herbs, stir and set aside.
Mix all remaining ingredients thoroughly in a small deep plate.
Add a couple of drops of oil to a baking dish and place the breasts.
Gently brush the breasts with the sauce and sprinkle a thin layer of the mixture on top corn flakes and greenery.
After twenty minutes of baking at 180 degrees, the juicy crispy chicken is ready.

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 body. When losing weight beneficial features 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. Also, chicken breast is different high content potassium, necessary for the function of the heart muscle. 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 impact dietary meat 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 - simple dietary meat dish, for the preparation of which it is used minimum set 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

Pastrami from chicken meat, cooked 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

For cooking dietary kebab from chicken breast according to this recipe, you only need 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.

For reference! To prevent the meat from falling apart, it must be cut along the grain.

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 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. There should be a formation on the meat crackling, but you need to be careful that it doesn’t burn.

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 foods. 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 is often used today for quick and convenient cooking. various dishes. Dietary steam cutlets can also be done with 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?

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 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 proper preparation this can be avoided.

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 salty water for 20-40 minutes. Then remove the fillet, pat it dry with a paper towel and rub with spices - this could be a mixture of peppers, curry, coriander, spices. 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 fillets, you can use a regular grill (you can take marinated meat with you outdoors), an electric grill, an air grill, a grill pan - any convenient for you the method will work. Fry the meat for 10-15 minutes on each side until golden brown crust. Salt directly when serving. Instead of salt you can use soy sauce, or homemade sauce 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 cereals– 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. Egg whites pour into a bowl, add the meat there and mix well. In a separate bowl, mix oatmeal, ¼ tsp. salt and curry - it will give a crust 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. Salad pepper cut 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, place them in the pot. rice noodles, wait until it softens 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

Omelet 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 the pan with a small amount oil, place chopped tomatoes on it, fry until golden brown. Beat the eggs, adding salt and spices. Mix egg mixture with meat and pour into the frying 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
Twig 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 skim 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 - 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.