Breast is one of the most popular dietary products.
With its low calorie content, it saturates well and contains a lot of protein. And it is simply necessary for weight loss. But do not hide the fact that often the fillet after cooking is quite dry and tasteless. But this is only for those who do not know how to properly prepare a dietary breast.
Diet Breast - General Cooking Principles
The main task in preparing a dietary breast is to make it soft and juicy. And one of the main secrets is not to digest. The longer white meat is cooked, the tougher and less flavorful it will be. Of course, stuffing will help solve the problem. butter or bacon, but then the meat certainly will not be low-calorie.
Dietary ways cook juicy breast:
Pickling. Makes meat more tender and juicy. You can use a variety of products and ready-made sauces.
Beating. Destroys hard fibers, makes meat more porous, soft.
Cutting against the fibers. It also contributes to the destruction of fibers.
Cooking in lezon, breading. They will not allow the juices to come out of the meat.
Use of all kinds of sauces.
Cooking a dish from a dietary breast, chopped into minced meat.
Whatever method of preserving juiciness is chosen, dietary breast will not turn out tasty and soft if it is stale. Meat that has been frozen is harder to make tasty. Therefore, it is better to purchase chilled breasts.
You can cook not only dietary chicken breast, but also turkeys. The second has a lower calorie content than the first (85 versus 115). When cooking, you need to exclude frying in oil and give your preference to cooking (in water and steam), baking, stewing and grilling. Be sure to remove the skin, which is an accumulation of fat cells, before cooking.
Recipe 1: Diet breast in kefir "Piquant"
Delicious diet breast kefir sauce which is also very easy to prepare. For pickling, it is better to use kefir 0.5 or% fat.
Required Ingredients:
0.5 kg breast;
100 gr. kefir;
3 cloves of garlic;
Salt, dill.
Cooking method
Cut the chicken breasts into strips, always against the meat fibers. Pour in kefir, add chopped garlic, salt and send to marinate in the refrigerator for 2-3 hours. Can be left overnight. Then put in a pan and simmer for 15 minutes over low heat. At the end add dill greens. If you don't like the flavor of garlic, you can substitute onions.
Also pickled diet breasts with garlic and kefir can be baked in the oven. To do this, put the meat in a form, preferably non-stick and bake for 20 minutes at a temperature of 200 ° C. Sprinkle with herbs ready meal.
Recipe 2: Diet breast with buckwheat in a pot
Buckwheat and diet breasts are the two most popular products for weight loss. So why not cook them together? This recipe is good because it immediately solves the issue of garnish. In addition, you do not need to stand at the stove and spend a lot of time cooking. The active process will not take more than 10 minutes.
Required Ingredients:
1 glass of buckwheat;
0.4 kg breast;
Bulb;
Carrot;
3 tomatoes;
50 gr. sour cream;
Salt, spices.
Cooking method
Cut the breast into thin layers and lightly beat off. Then chop into strips. So it will turn out more tender and softer. Rinse buckwheat, drain water. Onions, carrots, tomatoes finely chopped, can be mixed together. Put the breast on the bottom of the pots, then the vegetable mass, on top buckwheat. Pour in salted water so that it is 3 cm higher than the food. If there is low-fat broth, then the pots can be filled with it. Top with a spoonful of low-fat sour cream. You can use cream. Cover pots with lids. Cook a dietary breast with buckwheat porridge in the oven for an hour at medium temperature.
Recipe 3: Diet Breast with Mushrooms
Dishes for slimness can be amazingly delicious. And diet breasts with mushrooms confirm this. Incredibly juicy and mouth-watering rolls can become a table decoration. The main thing is to cook them according to all the rules and without extra calories.
Required Ingredients:
Breast 0.7 kg;
3 cloves of garlic;
Mushrooms 0.3 kg;
2 onions;
Pepper, salt;
0.1 kg of sour cream;
Oil for greasing the pan.
Cooking method
Finely chop the mushrooms and onions, pepper, salt and squeeze in a lightly greased pan for a minute, then pour in a little water and simmer for another 5 minutes. At this time, cut the breasts into plates and beat off. Sprinkle salt on top, grate with chopped garlic and pepper, you can use any mixture of spices, this will only make the rolls tastier.
For each piece of dietary breast, put mushroom stuffing and roll up. Top with a thread or chop with a toothpick. Place rolls in a baking dish. Salt sour cream, add a little pepper, stir. Lubricate the rolls with the resulting sauce, bake in the oven for half an hour at medium temperature.
Recipe 4: Diet Breast with Cabbage "Hedgehogs"
Recipe easy and very juicy cutlets with breast, which can be cooked both in the oven and in the slow cooker. As a supplement to diet breasts goes White cabbage and carrots.
Required Ingredients:
Breasts 0.4 kg;
Cabbage 0.3 kg;
1 carrot;
Egg white;
Incomplete spoonful of flour;
Broth 0.2 l.
Cooking method
Twist the breasts into minced meat. Chop cabbage and carrots, stew in a pan with a small amount of water for just a few minutes, so that the vegetable mass becomes more pliable, and future hedgehogs turn out neater. Now you need to cool, mix with minced meat, salt, pepper, add raw egg white. Wet your hands and form into small balls. Pour into a baking dish. meat broth add salt, mix with flour and pour hedgehogs. Put in the oven for 40 minutes. Ready hedgehogs can be served with any side dish. If desired, instead of pouring from the broth, you can use tomato juice or milk.
Recipe 5: Diet Breast in Foil with Lemon and Tomato
A dish for those who do not like to stand at the stove or do not know how to cook at all. A simple diet breast recipe with a minimum amount of ingredients.
Required Ingredients:
Breast of any size;
1 tomato;
½ lemon;
Cooking method
Place the chicken breast on a cutting board, large side down, tubercle on top. Make vertical cuts at a distance of 1-2 cm from each other, without cutting 1 cm to the end. You should get a kind of accordion, which you need to salt, pour over lemon juice and insert a circle of tomato into each cut. Wrap the diet breast in foil and bake in the oven for 30-40 minutes, depending on the size of the piece.
Recipe 6: Diet Breast with Beans
Two protein foods that will provide a satisfying and tasty weight loss. It is important not to replace boiled beans with canned ones. The marinade contains sugar, with which thin waist not friendly. You can use any beans, but white beans are more tender.
Required Ingredients:
0.4 kg fillet;
0.2 kg of dry beans;
Bulb;
0.5 l of tomato juice;
1 spoon of oil;
Salt, spices.
Cooking method
Soak beans in advance in plenty of water, preferably overnight. Then rinse, pour new water and boil until soft. Drain the water. Also cut the fillet into pieces. Approximately the same size as beans. Grease the pan with oil, fry the finely chopped onion, add the fillet and simmer for 10 minutes under the lid. Then put in a bowl with boiled beans, add salt, any spices as desired. Pour tomato juice and simmer everything together for 10-15 minutes.
This basic recipe. In which you can also add any vegetables: zucchini, eggplant, bell pepper, cabbage. From this dish will only taste better. And less calories.
Recipe 7: Boiled Diet Breast Sausage
From a dietary breast, you can cook a tender and juicy homemade sausage. And, importantly, it will be without dyes and preservatives. Therefore, you can safely give to children. There are two ways to cook sausage.
Required Ingredients:
0.5 kg fillet;
0.1 kg of milk;
1 tsp gelatin;
Salt, spices.
Cooking method
Mix gelatin with milk and let it brew for 15-30 minutes. Scroll the fillet through a meat grinder 2 times or chop in a blender. Add whipped protein, salt, spices. You don’t need to feel sorry for spices, you can use any: curry, suneli hops, different kinds pepper, coriander. Add dissolved gelatin and mix. Mince is ready.
For the first method, you will need parchment and a baking sleeve. Put the stuffing on parchment in the form of a log, wrap it tightly. Tie the ends with a thread and wrap the sausage along the entire length with it so that when cooking it is of the same thickness. Now the workpiece must be placed in a sleeve or baking bag, tightly tie the ends and also wrap with thread so that the film does not inflate. Boil in a saucepan for 1 hour. Then cool and remove all shells.
The second method is easier, but the sausage is short. You need cylindrical cups. They are lubricated inside with oil, filled 2/3 with minced meat, put in a saucepan with water on a cloth and the sausage is cooked until tender. Cups should be covered with lids. As water evaporates, add water to the pot. Ready sausage carefully remove from the dietary breast from the cups.
Recipe 8: Diet breast stuffed in a double boiler
Recipe for a spicy diet breast with olives and bell peppers, cooked in a double boiler. used a large number of spices that give aroma and rich taste.
Required Ingredients:
2 halves of the breast, that is, one from the chicken;
12 olives;
1 bell pepper;
Spices, you can Korean;
Soy sauce.
Cooking method
In the breasts make a horizontal pocket, the more the better. Brush generously inside and out with soy sauce. Let marinate for an hour. Cut the olives into small pieces, bell pepper into cubes, after removing the core with seeds. Mix together. Add spices to the filling. Fill the pockets in the fillet with a mass, put in a double boiler, sprinkle with spices on top. Cook for half an hour.
Recipe 9: Diet Breast Pate with Nuts
This diet breast pate will become great addition to bread and diversifies the boring menu. It turns out incredibly tender and airy, even those who are not losing weight will like it. Walnuts are high in calories, but there is no need to be afraid of this. This fat is good for the body, and the calorie content of the finished pate is only 214 kcal per 100 g.
Required Ingredients:
Breast 0.3 kg;
Walnuts 0.1 kg;
Salt pepper;
Bulb;
A clove of garlic.
Cooking method
Boil the breast, leave to cool. Chop the onion and garlic, simmer in a pan with a little water. At this time, cut the meat into pieces, pour into a blender bowl. Add walnuts and fried onions. Salt, pepper. Grind thoroughly. If the mass turns out to be thick, you can add a little broth in which the dietary breast was prepared.
If you need to beat off dietary breasts with a hammer, then it is more convenient to do this through cling film. So they will not lose juices, remain whole and will be more even.
When marinating fillets large pieces you need to pierce in several places with a fork or knife. So they are better saturated and will be juicier. The dishes with meat should be covered with a lid or film.
The meat will be tastier and more tender if you add a little sugar or a spoonful of honey to the marinade. Mustard fibers also soften well. These ingredients can be added to any sauces and marinades, even dairy ones.
Soy sauce is a wonderful product for marinating fillets, and it is low in calories. If there is nothing else at hand, then diet breasts can be filled with them. But it is important not to overdo it, as it is quite salty.
As it turns out, diet breasts can be amazingly delicious. And our wonderful recipes this is confirmed. Let the path to harmony be easy, and the menu varied!
Chicken meat is tender, lean and very tasty. Since the product has a minimum amount of calories, it is often used as the main ingredient for preparing various dietary dishes.
Low-calorie chicken dishes are best eaten with vegetables, fresh or steamed. Properly prepared dietary food is very appetizing and tasty. Today we'll take a look at some of the most popular dishes from chicken, which are easy to include in the daily diet.
Simple and delicious recipes diet food - great option for everyone who knows little about cooking. Each recipe comes with detailed step by step photos, so there should not be any difficulties in cooking.
Dietary chicken dish in the oven
Calories per 100 gr. - 106.0 Kcal; Proteins - 15.5; Fats - 1.8; Carbohydrates - 6.1
Ingredients:
- Chicken fillet (500 gr)
- Three tablespoons soy sauce
- Four tablespoons of freshly squeezed orange juice
- Two tablespoons of natural liquid honey
- Mix of spices and herbs to taste
Cooking process
We are preparing the marinade. To do this, in a small container, mix Orange juice with soy sauce, add honey, spices. You do not need to salt the marinade, as salt is in soy sauce.
Thorough washing chicken fillet under running water, cut into medium pieces.
Pour the chicken with the prepared marinade, leave for 20 minutes to soak the meat.
Put the chicken fillet pieces on a baking sheet or in a baking dish, place in a preheated oven.
The meat is baked for 15 minutes at 200 degrees, then the temperature decreases, the dish is cooked for another 75 minutes.
You can serve food with boiled rice or fresh vegetables.
Cooking chicken roll in a slow cooker
Recipes for diet meals at home are easiest to implement in a slow cooker. The appliance allows you to cook dishes with the addition of minimum quantity oil or use the built-in steamer.
Chicken meat roll with vegetables in a slow cooker turns out very juicy and tasty.
Calories per 100 gr. - 93.5 Kcal; Proteins - 10.3; Fats - 5; Carbohydrates - 1.8
Ingredients:
- 2 medium fillets (400 gr.)
- 100 grams of carrots
- 100 grams of celery
- 2 pieces of onion
- 12 quail eggs
- 30 ml plain water
- Tablespoon of olive oil
- Pepper mix
- Salt to taste
Cooking process:
Step 1. We wash the chicken fillet under running water, rub it with your favorite spices, leave it to marinate for several hours in the refrigerator.
Step 2. In a separate container, prepare the marinade: mix pepper and salt, add mashed potatoes from 1 onion. Mix the whole mass thoroughly, immerse the fillet in it. The meat should lie in the marinade for about 20 minutes.
Step 3. Cut the meat into thin layers, beat off a little.
Step 4. On a cutting board, you need to spread a cling film and put the prepared fillet on it. Each piece should overlap with the previous one.
Step 5. Finely chop the remaining onion, add grated celery and carrots to it. Pour oil into the bottom of the pan, fry the vegetables until soft. Add spices to vegetables, a little water, leave to stew for a few minutes.
Step 6 Boil and clean quail eggs.
Step 7. Grind the vegetable mass in a blender.
Step 8. On the prepared fillet on the film, lay out the reconciliation of vegetables, then quail eggs, wrap the fillet with a roll, at the end tightly twist the cling film.
Step 9. We fill the multicooker bowl with water, install the steaming nozzle and turn on the mode of the same name. We spread the roll, cook it for 50 minutes.
After cooking, cut the film and serve.
Diet soup with buckwheat
Calories per 100 gr. - 126.3 Kcal; Proteins - 8.2; Fats - 2.5; Carbohydrates - 17.7
Ingredients:
- 300 grams of any chicken meat
- 200 grams of buckwheat
- Carrot
- Onion
- Greenery
- 2 medium potatoes
- Salt and pepper to taste
Cooking process
We wash the meat, put it in a saucepan, fill it with water, and then set it to boil. As soon as the water begins to boil, a film will appear on the surface. It should be removed until the broth becomes clear.
finely chopped onion, rub the carrots on a medium grater. Roast vegetables for a small amount vegetable oil until a golden color appears.
We clean the potatoes, cut them into small cubes.
Wash the buckwheat under running water. We spread it on a dry frying pan without oil, dry it over medium heat for about 5 minutes.
We take out the chicken from the broth, take out the bones from it, and put the meat back into the broth. Add the fried vegetables, buckwheat, salt and pepper there. We wait until the soup boils and add potatoes to the pan.
Leave to cook for 10 minutes, then reduce the heat, close the lid and leave for another 20 minutes.
Diet dish with chicken meat and vegetables
Recipes for diet chicken for weight loss help combine tender and lean meat with vegetables. It will help to forget about unpleasant fatty folds.
Calories per 100 gr. - 87.5 Kcal; Proteins - 7.8; fats - 4.6; Carbohydrates - 3.7
Ingredients
- 700 grams of chicken meat
- 3-4 bulbs
- 2 sweet peppers
- 3 tomatoes
- medium carrot
- Spoon of vegetable oil
- Salt and spices to taste
Cooking process
Wash the chicken meat and cut into pieces.
Pour oil into a cauldron for stewing, warm it well, lay out the chicken pieces. Stir occasionally until the chicken is a nice golden color. Reduce the heat, cover the cauldron with a lid and leave the chicken to simmer.
We clean the carrots and onions, finely chop the vegetables. Wash pepper, remove seeds, cut into small squares.
We make a cross-shaped incision on the butt of the tomato, then pour boiling water over it, remove the skin and finely chop the vegetable.
Add onions and carrots to the chicken meat, simmer for 2-3 minutes, then add the tomatoes, simmer for another 20-25 minutes.
We fall asleep pepper, add salt and spices, leave to stew until tender.
Steamed chicken diet
An ideal option for a steamed diet dish is chicken cutlets.
Calories per 100 gr. - 116.5 Kcal; Proteins - 16.5; Fats - 5; Carbohydrates - 1.8 gr.
Ingredients
- 2 breasts (500 gr)
- 1 carrot
- 1 egg
- Vegetable oil
- Cold water
- Salt, spices to taste
Cooking process
Wash the breast under running water, cut into small pieces, grind with a blender.
Peel the carrots, grind in a blender, fry for several minutes in vegetable oil.
Add to minced chicken fried carrots and egg. Add seasonings to taste. Thoroughly mix the minced meat and beat well.
Wet hands with water and form patties.
We spread the cutlets in a double boiler and cook under a closed lid for no more than 9 minutes.
3 video recipes for cooking diet meals
Chicken dishes are present in all national cuisines, because chicken is the bird that we cook more often than others. Fillets are lean diet meals, which are useful for children and athletes, wings in breadcrumbs are fried on the grill by lovers of homemade fast food, and from the thigh part you can cook delicious broth- the one that cures colds so well. Chicken recipes will not fit on the pages of the largest book: they are so diverse that chicken dishes can be prepared every day without fear that the taste of the bird may get bored. juicy chicken tobacco glorified Georgian cuisine no less than satsivi and pkhali, chicken with apples in European cuisine is baked as often as turkey in America, and in Russia, finely chopped chicken filling for pancakes in cream sauce became almost a classic. Russian chefs never wonder what to cook with chicken: they know by heart hundreds of variations of cooking chicken with potatoes, mushrooms, buckwheat or own juice. Hit New Year's table- this is, of course, fried in the oven chicken legs. Marinated in mayonnaise and spices, they are baked with crispy delicious crust, the taste of which is familiar to us from childhood. You can cook chicken in any way, with heat treatment the meat becomes soft and well absorbs the smells of other products. Chicken can be served hot or cold. After cooling it taste qualities almost do not change, and at low temperatures, chicken dishes remain fresh for a long time. Our authors shared a variety of chicken recipes - from the simplest to the exotic ones with avocado, kiwi and pineapple.
Several low calorie recipes should be in the arsenal of any hostess. Cooking deliciously and beautifully serving a dietary dish is a skill worth its weight in gold. Oven-baked sea bream or hake in a creamy sauce are suitable for romantic dinner, and noodles with pumpkin and mushrooms are a great example of an autumn menu. Fresh low calorie snacks with seeds and pomegranate look beautiful on the table and are combined in the menu with meat and poultry dishes. The site has many recipes for low-calorie low-fat soups, desserts, hot meat and fish dishes that will make the diet varied and balanced. For example, onion cream soup, banana cookies or spaghetti with seafood have long ceased to scare those who watch their weight: in special recipes no sugar, but there is useful whole grain flour and ingredients from high content squirrel.
Search for recipes by selecting a dish category, subcategory, cuisine or menu. And in additional filters, you can search by the desired (or unnecessary) ingredient: just start writing its name and the site will select the appropriate one.
For those who are attentive to their figure and do not want to fight extra pounds in the foreseeable future, chicken breast is most suitable as a meat component of the diet. Recipes - dietary, but guaranteeing tasty result- will help them to observe themselves not only firmly and persistently, but also with pleasure.
Fillet in kefir with herbs
To maintain an ideal figure, it is important not only to give up fatty and high-calorie foods, but also to avoid fried foods. This diet recipe offers to put it out. Skin should be removed from the meat, cut, pour low-fat kefir, mixed with chopped dill (you can add garlic), spices and salt. In kefir, the fillet is left for an hour. Then, right along with it, it is laid out on a dry, without oil and fat, frying pan and stewed over low heat.
Envelopes with olives and capers
Owners of double boilers can try out this recipe for dietary chicken breasts: four fillets are lightly beaten, wrapped in polyethylene (so as not to splash), and laid out on separate sheets of foil or parchment, salted and peppered. They are stuffed with half rings of red onion, capers and rings of olives. All this must first be sprinkled with lemon juice, white wine and oil from the same olives. Then each sheet of foil is folded into an envelope, and they are placed in a double boiler for a third of an hour.
ginger sauce
To get a juicy, soft and tender chicken breast, recipes (diet) strongly recommend using a baker's sleeve (both for baking and stewing) and marinating the meat before cooking. For the marinade, a tablespoon of oil is mixed (it will turn out more tender if you take olive oil), two each of soy sauce and water, a teaspoon of dry ginger, chopped dill and parsley. Slices of two breasts are soaked in this composition for half an hour. Then they are moved into the sleeve along with the marinade, tied tightly and placed in boiling water for 35 minutes.
Fillet with tomatoes
Breasts are generally advised to use a double boiler or stew meat on the stove. On the extreme case oven is allowed. However, you can also fry the fillet if you do it very quickly. For example, take the breasts, make almost through cuts in them and stuff them with circles of tomato and basil greens. To prevent the filling from falling out, the edges should be chopped off. The resulting "pockets" are fried over medium-high heat, turning quite often.
Chicken breast with cheese
Let's turn our attention to the oven. People who limit themselves in food are completely allowed. Dietary recipes do not necessarily require the use of foil or a sleeve, you can do without them. A little less than half a kilo of fillets are beaten back a little; half the amount of cauliflower is divided into inflorescences. Meat is laid out on a greased sheet and seasoned with pepper and salt. Cabbage is placed on top, cheese is rubbed on it. Due to the vegetable layer, the breast is extremely soft and does not fry, that is, it fully complies with the recommendations of nutritionists. It is placed in the oven for about half an hour.
Festive dish
Contrary to popular belief, a chicken breast diet recipe is not necessarily boring and tasteless. According to it, it is quite possible to prepare a dish for any celebration. 700 grams of fillets are taken and marinated in wine or lemon juice with spices. If you have your favorite marinade recipe, you can use it. Prepared breasts are cut into fairly thin strips. 100 grams of soaked prunes and large carrots are crumbled into strips, the onion - in half rings, garlic (three slices) - in slices. In a heat-resistant glass bowl, all components are layered, sprinkled with dried basil and spices. From above, the container is qualitatively wrapped in foil and placed in the oven for forty minutes. Served directly in the form - and beautiful, and easy to type.
Chicken with vegetables in walnut sauce
You can take any vegetables - this meat is not capricious and is “friendly” with everyone. For starters, you can try using Bell pepper and zucchini. But, in principle, the vegetable part is not the most important thing. This diet chicken breast recipe is notable for its sauce. Cream is boiled for him (two-thirds of a glass; since the dish is dietary - take the most low-fat ones), a tablespoon of flour is kneaded in them. When all the lumps bloom, two spoons are poured with a slide of crushed walnuts. The sauce is cooked for about three minutes with continuous stirring so as not to burn. Then it is poured into a saucepan, where the fillet pieces, zucchini cubes and strips are stacked. bell pepper. In its entirety, the dish is stewed for 20-25 minutes.
Peperonata
The Italian diet recipe for chicken breast will require some effort from you, but it will please you after the taste sensations. For him, three thick tomatoes and three multi-colored peppers are baked in the oven. Vegetables should be drizzled with oil before being sent to the oven. When the skin turns brown, they are transferred to a bag to cool and tied. The fillet is rubbed with pepper and salt, greased with oil and baked for six minutes on each side. Tomatoes are peeled and cut into quarters. The skin is removed from the peppers, the seeds are cleaned, and they are chopped into strips. The fillet is cut in the same way as peppers. The red onion is cut into thin half rings. All components are combined and poured with a dressing of four tablespoons of olive oil, two - lemon juice and half a teaspoon of coriander. Basil and semicircles of lemon are laid out on top - and we proceed to dietary nutrition.
Roll from Angelina Jolie
A delicious recipe for chicken breasts: dietary, and even recommended by the famous actress! By the way, this is not a story: Jolie really loves such a roll, and she also cooks it herself. It is not at all difficult to make: the fillet is not completely cut, it unfolds like a book and gently beats back. Then the meat is peppered and salted, and the filling is laid out in its middle. It can be built at your discretion: the roll is made with mushrooms, and with any vegetables, and with dried fruits, and just with herbs. The chicken is rolled up appropriately, wrapped cling film and goes to the steamer for an hour.
For those who carefully monitor the curves of the figure or want to lose weight, it is important to eat not only low in calories, but also satisfying and fast. And it is the chicken breast diet dishes, which are simple and tasty recipes, that will help in this matter.
Chicken pastrami
120 kcal/100 g, B-19 g, F-3, U-2 g
Ingredients:
- One chicken breast, skinned
- A pinch of edible salt
- Dill and parsley 5 g each
- Garlic one clove
- A little sunflower oil
Cooking:
- First, pour water into any container, add salt there and soak the chicken fillet in such a solution overnight.
- The next day, parsley, dill and garlic should be chopped with a knife or in a blender, mix the resulting mixture with butter and rub the entire chicken breast with such compositions. 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 meat there until it cools completely. The dish is ready.
Chicken breasts with tomatoes
102 kcal/100 g, B-12 g, F-2, U-7 g
Ingredients:
- Chicken fillet - 250 g
- Tomatoes - 200 g
- curry pinch
- Lemon juice - 10 ml
- A little bit of olive oil
Cooking:
- Tomatoes should be pre-scalded boiled water, remove the skin from them and finely chop.
- Add curry to them lemon juice and a pinch of salt.
- Then separate half from this sauce and mix it with olive oil, then rub the breast with the resulting mixture.
- Put the meat on a baking sheet and bake in the oven for half an hour at a temperature of 180 degrees. Served chicken fillet with the rest of the sauce.
- For those who love the exotic, tomatoes can be changed to canned pineapple, while the calorie content of the dish will not suffer, and the taste will become unusual.
Chicken breast with pumpkin
59 kcal/100 g, B-7 g, F-1, U-4 g
Ingredients:
- Ripe pumpkin - 300 g
- Chicken fillet - 200 g
- one bulb
- Carrots - 100 g
- A jar of fat-free yogurt or with a fat content of not more than 2%
- a pinch of dill
- A teaspoon of olive or sesame oil
- Salt and a little black pepper
Cooking:
- Pumpkin and carrots should be washed and peeled.
- The pumpkin is cut into slices, and the carrot is coarsely rubbed. 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 oiled. First, the pumpkin and onion are laid out, and the chicken fillet, previously cut into medium-sized cubes, is evenly distributed on top. Put grated carrots on top.
- After that, the dish is sprinkled with salt and pepper, after which it is sent to the oven for one hour. Baked chicken with pumpkin at a temperature of 200 degrees.
- At this time, chopped dill is mixed with yogurt, and the dish is poured with this sauce ten minutes before the final readiness.
Rice porridge with chicken breast
117 kcal/100 g, B-9 g, F-2, U-17 g
Ingredients:
- Chicken fillet without skin - 300 g
- Dry brown rice - 200 g
- Bulb - 1 pc.
- Carrots - 150 g
- Sunflower oil - 15 ml
- Garlic one clove
- Salt and water
Cooking:
- Finely chopped carrots and onions should be fried in a saucepan with a drop of oil, when the oil evaporates, you can add water so that the vegetables begin to stew.
- During cooking, diced chicken fillet and chopped garlic are added there. While this mixture is being prepared, the water must be boiled.
- Then rice is poured on top of the frying, which is slightly salted and does not mix. And in the end it pours hot water. Such a dish is being prepared under the lid on the slowest fire until all the liquid has been evaporated.
- Five minutes before full cooking, the rice is mixed with the rest of the ingredients.
Diet pie with chicken fillet
144 kcal/100 g, B-13 g, F-9, U-8 g
Ingredients:
- Chicken fillet - 200 g
- Cottage cheese crumbly, fat-free - 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
Cooking:
- First, put the cottage cheese in a bowl, add eggs to it and mix everything well.
- Separately, bran is combined with baking powder, and then ready mix added to curd. The dough can be a little salt and pepper, as well as pour a pinch of basil into it.
- Chicken fillet is washed, dried on a towel and cut small cubes. Crushed garlic is added to it.
- The meat is mixed with the dough, which is poured into a wide mold (preferably silicone) for baking.
- Cook the cake for about 30 minutes at 180 degrees. After cooking, the dish should be allowed to cool slightly.
Kharcho with chicken
45 kcal/100 g, B-4 g, F-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
Cooking:
- Chicken fillet should be put in water (about two liters) and start cooking over medium heat.
- At this time, you can do vegetables that are cut into cubes. Once chicken bouillon boil, rice is sent to it, which is cooked for about 10 minutes.
- Then there you need to throw chopped tomatoes, onions and spices.
- Five minutes later, chiseled garlic, salt and herbs are added to the soup. The fire is turned off, and the soup is infused for up to two hours.
