Dietary dishes from chicken breasts. Dietary breast is a favorite product of athletes and those losing weight. A selection of diet breast recipes for a slim figure

Meat dishes are a rich source nutrients, necessary for human body, especially with increased physical activity. Meat contains many animal proteins, fat, cholesterol, as well as several groups of vitamin compounds, highest value of which are B12 vitamins, which are contained only in this food product. An excellent solution for weight loss dietary dishes from chicken breast .

Breast fillet is a lean type of meat that does not contain excess fat, and all other useful components inherent in meat are contained in required quantity, providing high degree usefulness of this product. Dietary meats include chicken and turkey, which have the least amount of calories in the breast. Chicken breast is mostly white meat, and in very rare cases you can see streaks of fatty deposits on it. To make the meat less caloric, nutritionists recommend removing the skin before eating it, which is a source of animal fats that are not recommended for weight loss.

Dietary recipes for chicken breast in the oven or slow cooker provide the opportunity to preserve all the necessary beneficial components of this product, including, which is an indispensable part of every person’s diet. A diet enriched with proteins and proteins is the first assistant in restoring strength and energy after physical training or other types of stress that contribute to high level expended energy.

Interestingly, it is chicken breast, unlike other varieties of chicken meat, that contains a low amount of cholesterol and. When preparing it in a slow cooker or by steam processing, all useful qualities, which are a good depot for supplying the entire body with the necessary level of energy reserves.

Please note: Recipes that include chicken breasts as the main ingredient do not contribute to the deposition of excess fat in the subcutaneous layers of the body, but are a rich source of protein, which is necessary both for losing weight and for building muscle mass.

Moreover, chicken breasts have an unusual composition of useful components necessary for feeding patients with serious burns, injuries, fractures and serious blood loss. This is explained by the fact that chicken breasts help tonify the body and accelerate the processes of regeneration of damaged cells and tissues.

Useful composition

Chicken breast cooked in a slow cooker helps improve blood circulation and hematopoiesis, and also improves the bone composition of the skeleton and strengthens the central sections nervous system, and also has a beneficial effect on the condition of the skin and hair. Despite this a large number of positive qualities, this dietary type of meat is not suitable for people with high levels physical activity, since in order to compensate for the energy expended on physical work, it is necessary to fuel the body with fats.

Vitamins
Vitamin A	70 mcg
Vitamin B1	0.07 mg
Vitamin B12	0.6 mcg
Vitamin B2	0.07 mg
Vitamin B5	0.8 mg
Vitamin B6	0.5 mg
Vitamin B9	4.3 mcg
Vitamin C	1.8 mg
Vitamin E	0.2 mg
Vitamin H	10 mcg
Vitamin PP	10.9 mg
Vitamin PP	10.7212 mg

Recipes with dietary chicken breast dishes should be one of the main types of nutrition for all average people for whom proper nutrition doesn't come in last place.

Chicken breast contains useful components such as:

vitamins B6 and B12;
compounds of zinc, magnesium and iron;
vitamins A, PP, H and F;
and other beneficial enzymes.

You can prepare it using various recipes and ways heat treatment from steaming to baking in the oven.

If you follow, you should not only count calories, but also take care of how to deliciously cook chicken breast for weight loss, preserving all the useful components in it.

Please note: What is the main highlight of the preparation? dietary breast, is to not overcook it. After all, the longer you cook it, the more tasteless and harder it will turn out.

Undoubtedly, during digestion, when the meat turns out to be tough, you can stuff it with oil to soften it, but such a recipe will not be a low-calorie diet recipe.

Dietary cooking techniques delicious dishes with juicy chicken breast:

the use of marinade allows you to obtain very tender and juicy meat;
the beating process will help break down hard fibers and provide a more porous structure;
cutting meat against meat fibers, acts like beating;
the use of breading will help preserve the juices inside the meat;
grinding meat into minced meat allows you to invent unusual recipes and prepare incredibly tasty dietary dishes.

Moreover, you need to remember that the method of preparing a dietary dish from chicken breast will not be at all important if it is not purchased fresh product. Frozen meat will no longer be as juicy and tender, so it is best to buy chilled meat in stores.

Recipes for dietary chicken breast dishes

Since there are no fatty layers in chicken breast meat, during its preparation you need to exercise maximum attention so as not to overcook or dry it out.

Practical advice: Moreover, before starting cooking, it is recommended to pour the meat special marinade, or beaten egg whites. And before cooking in a frying pan, it is recommended to roll it in breadcrumbs and grated cheese, which will contribute to the formation of an appetizing crust.

As great addition to cooked chicken breast, may include:

boiled pasta or cereals;
stewed, baked, or fresh vegetables;
cheese or others dairy products.

To ensure that dietary chicken breast dishes are not only tasty, but also aromatic, you can use herbs and spices from oriental cuisine. It is important to know that such high popularity this product ensures their unique chemical composition, presented a huge amount minerals and, as well as their easy degree of digestibility by the human body. With regular consumption of dietary chicken breast dishes, weight loss will no longer become an impossible task, but overweight They will simply melt before our eyes. Let's look at the most common recipes for dietary dishes.

Recipe for chicken breast in the oven with vegetables

The recipe for oven-baked chicken with vegetables is quite simple. Required ingredients:

300 gr. chicken breasts;
Bell pepper – 2-3 pcs;
1 onion;
Green beans – 400 gr.;
Cheese durum varieties– 50 gr.

Preparation: Chicken breasts must be thoroughly rinsed under running water and cut into cubes. Place the chopped breasts in a frying pan and add chopped peppers, onions and beans. Mixed vegetable crops need to be lightly fried over medium heat and transferred to a form intended for baking in the oven. Then sprinkle with grated cheese and place in an oven or oven preheated to 180 degrees. Bake the dish at the specified temperature for at least 25 minutes. It is recommended to serve with boiled rice brown varieties.

Chicken breast recipe with kefir

In order to cook this dish, it is recommended to stock up on the following ingredients:

Chicken's meat;
Low-fat or low-fat kefir;
A couple of cloves of garlic;
Ground black pepper;
Greens and salt should be taken to taste.

Initially, prepare the chicken breast: it is thoroughly washed, the skin is removed and cut into small pieces. Then it is placed in a small saucepan and mixed with black pepper and salt, after which it is filled with kefir with a low fat content.

Important: The meat should remain under this marinade for 15 minutes. The marinated meat is placed in a saucepan and stewed.

You need to simmer the chicken breast until the released juices stop forming, and the meat product will reach the consistency of readiness. A few minutes before the end of cooking, it is recommended to add grated garlic and chopped herbs to the meat that is still cooking. After turning off the heat, you need to remove the saucepan from the stove and close the lid tightly and let it brew for 15 minutes. After which, stewed dietary chicken will be ready to serve.

Chicken breast recipe with buckwheat

Chicken breast meat and buckwheat are the most important components for weight loss. Therefore, they can be the basis of recipes for weight loss, especially since they can easily be prepared in combination with each other, while getting an excellent dietary dish, rich useful components and substances.

To prepare this delicacy you will need:

Buckwheat - a glass;
Chicken breasts – 400g;
Bulb;
Carrot;
3 tomatoes;
Low-fat sour cream – 50 gr.;
Salt, seasonings.

Preparation: Cut the fillet into thin slices and soften by beating, then cut into thin slices, in the form of strips. Rinse the buckwheat, draining all the water. Vegetables chop and mix together. Take baking pots and place them on the bottom in layers: first chicken breast, vegetables and the top layer should be buckwheat. Place one tablespoon of sour cream on the buckwheat.

Attention! If you don’t have sour cream on hand, you can replace it with cream or light mayonnaise sauce.

Next, close the pots with lids and place them in an oven preheated to medium temperature for 60 minutes. When serving, you can garnish with chopped herbs. It turns out that diet breasts can not only be very healthy for people, but also easy to prepare and suitable for the daily diet. With their help, any diet menu you can diversify and it will not only be low-calorie, but also incredibly tasty.

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 dietary 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 salty 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 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 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. 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

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 the pan with a small amount oil, place chopped tomatoes on it, fry until golden crust. 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.

Definition and chemical composition of chicken breast, beneficial features. Secrets of cooking breast. Variety of dietary recipes based on chicken fillet.

Chicken breast is the sirloin part of the poultry breast, pale pink in color. IN boiled the product has a dense fibrous texture white. Chicken fillet can be boiled, baked, fried, or cooked in a slow cooker. There is a wide variety of recipes where the main ingredient is chicken breast.

Useful properties of chicken breast

100 grams of boiled fillet contains 137 kcal. This product is rich in easily digestible protein, minerals, vitamins, amino acids. The product consists of:

proteins (24.7 g);
fat (1.9 g);
carbohydrates (0.4 g);
water (73 g).

The beneficial properties apply to people of all age categories. The combination of valuable elements in the fillet strengthens the body’s protective functions. B vitamins are responsible for metabolic processes. People with a slow metabolism need to include white meat in their diet.

It is the fillet (breast) that does not contain cholesterol and difficult-to-digest substances, unlike other parts of the chicken.

The minimum number of calories in the product allows it to be used for weight loss. Numerous weight loss diets include regular consumption of diet chicken breast.

Cooking secrets

It is a mistake to think that only people who are always losing weight eat breast milk. Proper preparation will turn dry breast into a flavorful and juicy dish, which will appeal to everyone without exception. Fillet can be fried, boiled, baked, steamed.

To avoid wasting time on filleting the breast, buy ready-made fillets chilled. If the breast is frozen, remove it from the oven the day before cooking. freezer and leave overnight on the bottom shelf of the refrigerator. Defrost in microwave oven will make the breast tough and tasteless.

Before cooking, it is better to beat off the sirloin. The exception is cooking the product. Cut the chicken breast across the grain.

For juiciness, use marinade. Soaking the product for several hours in brine with herbs will have a positive impact on taste qualities and the aroma of the finished dish. When frying, use a breading that will retain the juices inside the product. Remember, fillet cooks quickly, so keep an eye on the cooking process.

Dietary recipes

Fans of healthy eating appreciate the beneficial properties of chicken fillet, which supplies the human body with essential substances and adds energy. Protein in the composition is a building material for muscles. Steamed fillet dishes - perfect option for people involved in active sports.

Kharcho

Kharcho is considered Georgian national dish, the main ingredient of which is lamb. Will make chicken fillet instead of lamb light dish and low calorie.

For cooking chicken kharcho you will need the following ingredients:

rice - half a glass;
fillet - 2 pcs.;
onion - 1 pc.;
tomato sauce and tkemali - 75 g each;
garlic - 2-3 cloves;
a pinch of suneli hops, parsley, black pepper.

Cooking process:

Add washed rice and chopped onion to a container with chicken fillet, boiled until half cooked in salted water. 10 minutes before cooking, add both sauces and seasoning to taste. Salt the kharcho. Garnish the soup with chopped parsley.

Chicken with pumpkin

The combination of meat and vegetables makes the dish juicy and healthy, and the marinade gives it a piquant touch.

Products:

fillet - 2 pcs.;
pumpkin pulp - 300 g;
onions - 2 pcs.;
garlic - 2 cloves.

Marinade recipe:

vegetable oil - 50 g;
French mustard - 1 teaspoon;
soy sauce - 20 g;
sugar - teaspoon;
a pinch of salt and a mixture of peppers.

Preparing the marinade:

Combine the above ingredients, stir until sugar and salt dissolve.

How to prepare the dish:

Cut the peeled pumpkin coarsely, the onion into half rings, and the garlic into thin slices. Chop the chicken fillet into large pieces. Combine the above ingredients in one container and fill them with marinade. To prevent the food from burning, grease the pan with oil and place the food in the marinade. Leave for an hour. Preheat the oven to 180 degrees, cover the container with foil, bake for about half an hour. Cooking time depends on the oven. To lightly brown the meat and vegetables, remove the foil a few minutes before cooking.

Salad of fillet and Chinese cabbage

The salad does not require much time to prepare.

Ingredients:

fillet - 300 g;
Chinese cabbage - 8 leaves;
hard cheese - 200 g;
lemon juice - half a citrus;
mayonnaise or natural yogurt- to choose from;
spices to taste.

Preparation:

Slice boiled fillet into pieces. Grate the cheese on a coarse grater, wash the cabbage leaves, dry them, tear them into small pieces or cut into strips. Season the salad with mayonnaise with seasonings and lemon juice. Leave the salad for some time to soak.

Dietary breast pie

Baking can be healthy, as long as you choose the right ingredients.

sirloin - 300 g;
low-fat cottage cheese - 300 g;
oat flakes - 70 g;
eggs - 2 pieces;
garlic - 2 cloves;
potato starch - half a teaspoon;
soda - a pinch;
salt - a pinch;
black pepper;
vegetable oil.

Grind the flakes oatmeal, in another container, mix the fermented milk product with eggs. Add cereal, stir. Add salt, soda, pepper and starch. Stir. Cut the fillet into pieces, chop the garlic. Connect the components. Distribute the mixture evenly over a heatproof container. Optimal temperature for baking 180 degrees. Approximate cooking time 40 minutes.

Chicken pastrami

This dish will decorate the table for the holidays and weekdays. Homemade pastrami will replace sausages of dubious quality.

Ingredients:

chicken fillet - 2 pieces;
water - 1 glass;
vegetable oil - 25 g;
honey - 20 g;
paprika - 1.5 tablespoons;
garlic - 3 cloves;
pinch nutmeg and salt.

Preparation:

Dissolve a pinch of salt in 200 ml of water. Soak the washed fillet in the solution and leave for several hours. Remove the meat and tie it with strong thread.

Prepare the mixture:

Melt the honey on steam bath, add garlic, pepper, nuts and vegetable oil. Brush the tied fillet with the mixture. Preheat the oven to 250 degrees. Place the breasts in a greased pan and bake for 20 minutes. Turn off the oven, do not remove the baking sheet, and let the meat cool. Remove the strings and cut the pastrami into portions.

Video recipe for chicken pastrami:

Rice porridge with chicken fillet

Ingredients:

fillet - 500 g;
rice (round grain variety) - 200 g;
carrots - 1 pc.;
onion - 1 pc.;
ground pepper, cumin, turmeric, half a teaspoon each;
vegetable oil - 100 g.

How to cook:

Soak the pre-washed rice for one hour. Cut the breast into small pieces, grate the carrots on a coarse grater, finely chop the onion. Heat oil in a container and add chicken pieces. Fry until a white crust appears. Add the onion, after a few minutes the carrots. Fry the vegetables until soft, stirring with a spatula. Salt and add seasonings. Add rice to vegetables. Cook until translucent, then add hot water to cover the rice by 2 cm. Cook over low heat. The dish takes about 15 minutes to prepare.

Baked chicken in kefir

Ingredients:

chicken fillet - 1 kg;
onion - 150 g;
pepper - 2 pcs.;
celery - 10 g;
kefir - 500 ml;
a pinch of salt.

How to cook:

Cut the chicken into portions, pour kefir over it. Chop the vegetables and add spices. Bake the chicken and vegetables in an ovenproof container for approximately 40 minutes. Baking temperature 180 degrees.

Diet breast in foil with lemon and tomatoes

Preparing the dish is not difficult.

Ingredients:

breast - 1 pc.;
tomatoes - 2 pcs.;
onion - 1 pc.;
hard cheese - 150 g;
sour cream - 2 tablespoons;
garlic - 2 cloves;
lemon juice - 1 teaspoon;
mustard - 1 teaspoon;
salt, pepper, paprika, herbs to taste.

How to cook:

Combine sour cream with mustard, lemon juice, garlic and seasonings. Wash the breast, remove the skin, pierce it with a knife in several places. Salt, spread ready-made mixture, leave for 30 minutes. Fold the foil in 2 layers, lay out the breast. Sliced onion rings cover the entire breast. Cover the onion with tomatoes and slices.

Wrap tightly in foil and place on a baking sheet. Preheat the oven to 180 degrees. Bake the chicken for about an hour. Open the foil and pierce the meat with a fork. Place slices of cheese on top. High temperatures melt the cheese. If desired, decorate the dish with herbs.

Chicken in a slow cooker

Ingredients:

chicken breast - 600 g;
soy sauce - 1.5 tablespoons;
seasoning for chicken - a pinch.

Preparation:

Dry the washed breasts with a paper towel. Rub with seasoning. Pour the sauce over the breast and leave for half an hour. Wrap the meat in foil. Select the "steam" function. Pour preheated water (1 liter) into the multicooker bowl. Place the meat in the tray. This dish takes 45 minutes to prepare. Remove the foil and let it cool.

Here is a video recipe for cooking chicken in a slow cooker:

Chicken breast contains a large amount of protein, without which the human body cannot function properly. Regular use This product normalizes metabolic processes in the body, therefore, promotes weight loss. For supporting feeling great and good physical shape, it is recommended to master dietary recipes from chicken breast.

In contact with

White chicken meat, due to its unique composition and properties, is one of the key components in the menu compiled for dietary nutrition. The calorie content of a product can increase significantly (frying in oil) or decrease (cooking, steaming) depending on the type of heat treatment.

It is worth noting that adherents of a healthy diet should partially or completely abstain from eating chicken skin, which, in addition high calorie content, has the ability to accumulate harmful substances(antibiotics, carcinogens, etc.).

We suggest using the following dietary chicken breast recipes, especially for those who want to have a slim and beautiful body.

Ingredients:

1 small chicken breast without skin;
young leaves of leaf or head lettuce(350-400 grams);
250-300 grams of cherry tomatoes;
2 fresh cucumbers;
1 lemon;
50 grams of Feta cheese (any analogue);
150 milliliters of natural yogurt;
a pinch of a mixture of dried Provencal herbs;
sea salt to taste;
bunch of dill.

It will take an hour and a half to prepare the salad. Calorie content: per one hundred gram serving - 54 kcal.

Description of preparation:

Chicken fillet in kefir

Ingredients:

1 chilled chicken breast;
250-300 milliliters of kefir;
3-4 branches purple basil(or a pinch of dried);
a bunch of fresh herbs;
sea salt to taste.

The total time to prepare the dish is 1 hour 20 minutes. Calorie content: 88 kcal per one hundred gram serving.

Recipe step by step:

Wash the bird's breast and blot the moisture with a napkin. Working index finger, separate the flesh from the ribs and tear the central part from the ridge. Trim any remaining meat from the bones, remove fat and skin;
Cut the poultry flesh into strips 4-5 cm long, add salt and season with washed and finely chopped basil sprigs;
Place spicy cold cuts in a bowl, pour fresh kefir and leave to marinate in a cool place for half an hour;
Transfer the chicken with the filling to a deep saucepan and simmer over low heat until 2/3 of all the liquid has evaporated;
Wash and chop a bunch of fresh herbs well and sprinkle the finished dish with it 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 curd cheese;
1 bunch of parsley;
1 bunch of chives;
sea salt to taste;
a couple of pinches of khmeli-suneli seasoning;
1 tablespoon paprika;
1.5 teaspoons vegetable oil (for greasing the mold).

The rolls are baked in the oven for about an hour. Calorie content: per 100 grams - 108 kcal.

Cooking recipe step by step:

Rinse thawed or cooled chicken breasts well in cool water. Place on a cutting board with the convex part facing up. Using a sharp knife, make a deep cut along the sternum, slightly away from the central cartilage. Helping yourself with your hand, pull the loin away from the sternum, continuing to work with the knife, separating the flesh from the skeletal bones. Repeat the procedure, freeing the remaining pulp from the bones. Trim off the fat (if any), pick up the edge of the skin with your fingers and carefully remove it from the finished fillet;
Wrap all parts of the prepared fillet in cellophane and beat with a culinary hammer. cutting board without violating the integrity of the pieces (do not make holes);
Peel the garlic cloves and pass them through a crusher, turning them into a paste;
Salt the chopped meat, rub with garlic gruel and season with suneli hops;
While the chops are marinating, prepare the filling. Wash the greens in a bowl. Remove wilted and yellowed parts of plants, roots, soil residues and foreign debris. Finely chop the onion and parsley, pour into a convenient container and mix with curd cheese;
Place the chops on the table and spread the filling evenly over them. Roll the spicy chicken pieces into rolls, sprinkle with paprika, and place in a greased baking dish with high sides. Place in a preheated oven and bake for about an hour, adding a little water (basting).

Recipes for delicious dietary chicken breast with buckwheat in the oven

Required Products:

0.4 kg chicken breast fillet;
20 grams butter;
0.1 kg buckwheat;
1 zucchini of milky ripeness;
1 onion;
1 carrot;
1/2 pod of sweet bell pepper;
a pinch of a mixture of Provençal herbs;
a pinch of sea salt.

The total time to prepare the dish is about 90 minutes. Calorie content: per 100 grams - 60 kcal.

Work progress:

Rinse the meat well in a sink under the tap, dry with a paper towel, chop into small slices, salt, season with a mixture of Provençal herbs;
Remove the skin from the onion and chop it into thin quarter rings. Place the onion on the bottom of the ceramic pot, followed by the spicy meat slices;
Peel the carrots, grate the root vegetable on a coarse grater and place in a pot;
The flesh of a young zucchini fruit is tender (the seeds are not hardened), the skin is very thin, so it should not be removed. Wash it, trim the ends, and chop into small cubes, sprinkling with carrots;
Wash the buckwheat well, sort it (if necessary) and put it in a pot;
Cut half the pepper into strips or cubes (in any shape) and complement the main dish;
Add water to the pot so that all ingredients are completely covered, and place in a preheated oven for an hour, covering with a lid;
Place a little butter (on the tip of a knife) into the prepared hot dish. Bon appetit.

Recipe for dietary chicken with vegetables in a slow cooker

Required Products:

0.35-0.4 kg chicken breast fillet;
3 small carrots;
bell pepper;
3-4 cauliflower inflorescences;
1 zucchini of milky ripeness;
salt and spices to taste.

The total time for marinating and cooking is about one and a half hours. Calorie content: per 100 grams - 54 kcal.

Simple dietary recipe cooking chicken breasts with vegetables in a slow cooker in detail:

Poultry fillet (preferably one in one piece) wash, pat dry with a paper towel, rub with salt and your favorite spices, wrap in foil (as airtight as possible) and place in a plate to marinate for half an hour;
While the main component of the dish is marinating, start preparing the vegetables. Peel the carrots, remove the pepper core, disassemble cauliflower into individual inflorescences, trim the stem and tip of the zucchini. After rinsing with water, cut the carrots, zucchini and peppers into large rings;
Pour 1.5 liters into the multicooker pan hot water, place the steam container on top. Place the “packed” chicken in it, distribute it around it vegetable slicing and cabbage stalks. Close the lid of the device, set it to “Steam” mode for 35-40 minutes;
A quarter of an hour after the water in the bowl begins to boil, carefully open the lid and transfer the vegetables to a plate;
After the steaming time has passed, transfer the foil-wrapped meat to a plate, let cool slightly (so as not to burn yourself when unwrapping) and serve with a vegetable side dish.

Diet chicken soup in a slow cooker

Ingredients:

1 chicken breast without skin;
2 carrots;
a bunch of greens (parsley, onion, dill);
1 red (yellow, orange) bell pepper;
3 potatoes;
2 green garlic arrows (or 5 grams twisted);
2/3 cup oatmeal"Extra".

It will take 70-80 minutes to prepare and prepare. Calorie content: per 100 grams - 39 kcal.

Recipe step by step:

Wash the chicken breast and place, without cutting, on the bottom of the multicooker bowl. Fill with 2.5 liters cold water and set to cook for 15-20 minutes in the “Soup” mode. When the contents of the appliance bowl boil and foam forms, drain the primary broth. Add 2-3 liters of filtered water and continue cooking on the selected mode for about 40 minutes;
Peel and wash the vegetables. Cut the potatoes into medium cubes, carrots and peppers into small strips and, after a quarter of an hour, add them to the broth;
Using a fork (two), remove the cooked meat from the soup, separate the flesh from the bones and cartilage, cut into small pieces;
A quarter of an hour before the end of cooking, add oatmeal to the soup;
Wash and finely chop the greens and garlic arrows, add them to the bowl with the broth along with pieces of boiled chicken a few minutes before the end of cooking;
After the sound signal (the device turns off), cover the pan with a lid and let it brew for a while while you set the table for dinner.

Chicken cutlets in a steamer

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 of garlic;
1 tablespoon paprika;
spices and salt to taste.

Steamed cutlets can be cooked in 30-40 minutes. Calorie content: per one hundred gram serving there are 119 kcal.

How to cook dietary chicken cutlets steamed breast:

Wash and finely chop the greens, grate the garlic on a fine grater;
Rinse the fillet under running water, cut off the fat (if present), blot the moisture with a paper towel. Pass through a meat grinder or turn in a kitchen chopper;
Combine the herbs and garlic with minced meat, break the eggs into the resulting mass, add semolina, salt and spices, mix thoroughly until smooth;
Wet your hands with water or vegetable oil and form the minced meat into small cutlets, rolling them in paprika;
Pour hot water (boiling water) into the lower compartment of the steamer, install the upper compartment with holes and place the molded products in it. Close the lid and steam for about half an hour.

Bon appetit!

Another recipe for delicious and juicy chicken breast is in the next video.

Healthy eating can be very varied and tasty. This is not necessarily a dry piece of chicken and a bland salad. From the same chicken breast you can cook the most different dishes, combining benefits, low-calorie content and excellent taste. In this article we have collected interesting, in our opinion, dietary dishes made from chicken breast. We invite you to consider the recipes.

Tender kebab"May"

First, let's prepare the meat. Chicken breasts need to be separated from the bones and the skin removed. Cut the resulting fillet into pieces about 5 cm in size. The meat must be cut along the grain so that the pieces do not fall apart later.

As with any barbecue, the meat needs to be marinated. First, sprinkle it with spices. You can take any herbs, not necessarily Italian ones. It will even do ready set spices for barbecue.

But especially with chicken breast, paprika, oregano, ginger, and all types of peppers are combined. Grate the onions or chop using a blender or meat grinder. The method of grinding does not play a role here, the main thing is to get onion pulp. It is this that will make dry meat tender and soft.

IN ready dish The taste of onion is not felt at all. Mix the pieces of meat with chopped onions and leave in the refrigerator for 1 hour.

After this time, add kefir (or yogurt, whey) to the meat. It is better to take low-fat fermented milk products. They will give the breasts tenderness. Mix everything well and put it in the refrigerator again. The marinating time is at least an hour, but you can leave it for longer, for example, overnight.

Before frying, the meat needs to be salted. The shashlik is cooked over coals until crispy (but not overcooked). Ready tender kebab When serving, you can sprinkle with lemon juice.

Light but satisfying soup “Minutka”

To prepare Minutka soup you will need:

water - 1.5 l;
chicken breast - 1 pc.;
oat bran (or flakes that require cooking) - 2 tablespoons;
chicken egg - 1 pc.;
greens - to taste;
salt - to taste.

Cooking time - 40 minutes.

Calorie content - 72 kcal per 100 g.

This soup is not only dietary. Thanks to oat bran, it is quite filling and cooks very quickly.

The most time-consuming part is preparing the minced meat. To do this, remove the bones and skin, and grind the meat in a meat grinder.

We form small meatballs from the minced meat, throw them into boiling salted water.

When the water boils again, the meatballs need to be cooked for about 5 minutes and poured into the resulting broth oat bran or cereal. Flakes that do not require cooking will not work. It's better to take Hercules flakes. Mix everything and cover with a lid - let it cook.

And at this time we will break it into a cup egg, beat it with a fork, whisk or blender. When the soup boils, pour the beaten egg into it in a thin stream, stirring continuously.

Wash the greens thoroughly and chop finely. You can take any greens. Standard set- onion, dill, parsley. But there shouldn’t be too much of it so as not to interrupt delicate taste soup.

Sprinkle the soup with herbs and turn off. Let it sit for a few minutes and then serve.

Warm chicken salad with oranges “Spicy”

To prepare the “Spicy” salad you will need:

chicken breast - 1 pc.;
orange - 1 pc.;
spinach - 1 bunch;
garlic - 1 small head;
hot red pepper - 1 pod;
parsley - several sprigs;
refined sunflower or olive oil - 1 tablespoon;
salt - to taste.

Cooking time: 20 minutes (+ 1 hour for marinating).

Calorie content - 94 kcal per 100 g.

Separate the chicken breast from the bones and skin and cut into small cubes. Peel the orange, divide it into segments and cut into pieces of approximately the same size. Peel the garlic, wash the spinach and parsley thoroughly.

The chicken breast for this salad needs to be marinated so that it becomes tender and flavorful. To do this, chop the pepper, garlic and parsley using a blender and mix with olive oil. By the way, you can take less garlic, and the pod hot pepper replace with a few pinches of ground hot pepper - this is for those who don’t really like spicy things.

Mix the meat with the marinade and leave it in the refrigerator for an hour.

After an hour, fry it on dry hot frying pan without oil until golden brown. Chicken breast, especially marinated, cooks very quickly, so it is important not to overcook or dry it out.

When the meat is fried, the salad can be assembled. On a plate, place spinach leaves in one layer, orange slices and golden chicken on top. Then sprinkle the salad with salt and serve.

Incredibly delicious - delicious dessert with cocoa taste.

Curd pie with apples - delicious and healthy dessert which you can afford on a diet.

Do you know how to cook delicious potato pancakes with minced meat? Read the recipe.

Fried chicken breasts

To prepare diet fried chicken breasts you will need:

chicken breast - 1 pc.;
spices (khmeli-suneli) - to taste;
salt - to taste;
lemon juice - from half a lemon;
foil.

Cooking time: 45 minutes (+ 2 hours for salting).

Calorie content - 189 kcal per 100 g.

Healthy lifestyle and dietary food- no reason to deny yourself fried chicken. It can also be healthy, but very tasty. And besides, the meat according to this recipe will not burn, and after cooking it you will not need to wash the stove and pan from greasy drops.

So, let's prepare the meat: peel the breast and remove the bones. The fillet needs to be washed cold water and dry with a paper towel. Dry meat will cook better.

Then rub the dried meat with spices and salt. We carefully wrap the prepared pieces in several layers of foil as tightly as possible, without voids.

Heat a dry frying pan and place a package of meat on it. Close the lid and leave for 20 minutes. Then fry on the other side for another 15 minutes, also with the lid closed.

Fried chicken is ready! But before taking it out, you need to let it cool a little so that it is saturated with its juice, and only then open the foil. Before serving, sprinkle the meat with lemon juice.

Dietary dishes from chicken breasts in a slow cooker

Chicken steamed meatballs with cauliflower

To prepare meatballs you will need:

chicken breast fillet - 400 g;
cauliflower - 400 g;
chicken egg - 1 pc.
salt, spices - to taste.

Cooking time: 45–60 minutes (depending on the multicooker model).

Calorie content - 115 kcal per 100 g.

Those who don't like cauliflower will love these meatballs. She will give chicken meat tenderness, but its taste will not be felt.

So, you need to separate the cabbage into inflorescences and cook in boiling salted water for a couple of minutes. Place in a colander and leave to drain excess water.

At this time, let's take care of the chicken - twist the fillet in a meat grinder.

We lightly squeeze the cabbage, which has already flowed around and cooled down, with our hands and also pass it through a meat grinder.

Mix cabbage and minced chicken, beat in the egg, add salt and spices. They shouldn't be too hot or spicy. You can take, for example, Italian or Provencal herbs. Or you can just add a pinch ready seasoning for chicken dishes.

Knead the minced meat and form small, neat meatballs.

Pour water into the multicooker bowl (the amount depends on the specific model). We place a container for steaming on top (usually it comes with a multicooker) and transfer our meatballs into it.

Diet chicken breast pastrami

To prepare pastrami you will need:

chicken breast - 1 pc.;
water - 1 l;
salt - 1 teaspoon;
garlic - 3 large cloves;
grain mustard - 2 tablespoons;
Refined sunflower or olive oil - 2 tablespoons;
mixture of peppers - to taste.

Cooking time - 2.5 hours.

Calorie content - 157 kcal per 100 g.

Anyone who finds it difficult to refuse sandwiches with sausage or ham should definitely try this dish. Pastrami is healthy, natural, low-calorie and very, very tasty.

You can cook it in the oven or in a slow cooker. In any case, it cooks very quickly.

We start by brining the breast. This will help get rid of the dryness inherent in white chicken meat and get a tender and juicy product.

Remove the skin and leave the meat with bones. We dilute salt in water. We prick the breast in several places with a knife, fork or wooden skewer. Soak it in brine for about 2 hours (more is possible if there is no free time for cooking).

Peel the garlic and cut each clove into several pieces. Remove the fillet from the brine and dry it with paper towels. Next, you need to make several cuts evenly in it, into which you place pieces of garlic.

Mix mustard with oil and add a couple of pinches of pepper. Rub the breast with this mixture.

Then we put it in the multicooker bowl and set the “baking” mode. The time depends on the specific multicooker, but on average it is 8–10 minutes for one side and the same for the other. If the multicooker has 3D heating, then there is no need to turn the pastrami over.

When right time expires, the chicken breast cannot be removed immediately. Let it sit in the closed slow cooker for 2 hours until it cools. During this time, it will be evenly distributed meat juices, it will become tender but dense, and can be cut into thin pieces with a sharp knife.

Bon appetit!