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Proper chicken nutrition. Delicious diet chicken breast dishes

Meat dishes are a rich source of nutrients necessary for the human body, especially with increased physical exertion. Meat contains many animal proteins, fat, cholesterol, as well as several groups of vitamin compounds, the most important of which is the B12 group vitamins, which are found only in this food product. For weight loss, a great solution will be chicken breast diet.

Breast fillet is a low-fat type of meat that does not contain excess fat, and all other useful components inherent in meat are contained in the required amount, providing a high degree of usefulness of this product. Dietary meats include chicken and turkey, which have the least amount of calories in the breast. Chicken breast is mainly white meat, in very rare cases, streaks of fatty deposits can be seen on it. In order for the meat to turn out to be less high-calorie, nutritionists recommend removing the skin before eating it, which is a source of animal fats that are not recommended for weight loss.

Diet recipes from chicken breast in the oven or slow cooker provide the opportunity to save all the necessary useful components of this product, including, which is an indispensable part of the diet of every person. 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 a high level of energy expended.

Interestingly, it is chicken breast, unlike other varieties of chicken meat, that contains a low amount of cholesterol and. When it is prepared in a slow cooker, or by steam processing, all useful qualities are preserved, which are a good depot for supplying the whole organism 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 weight loss and muscle building.

Moreover, chicken breasts have an extraordinary composition of useful components necessary for the nutrition of patients with serious burns, injuries, fractures and severe blood loss. This is due to the fact that chicken breasts favor toning the body and accelerating the regeneration of damaged cells and tissues.

Useful composition

Chicken breast cooked in a slow cooker helps to improve blood circulation and blood formation, as well as improves the bone composition of the skeleton and strengthens the central parts of the nervous system, and also has a beneficial effect on the condition of the skin and hair. Despite such a large number of positive qualities, this dietary type of meat is not suitable for people with an increased level of physical activity, since in order to compensate for the energy expended on physical work, it is necessary to feed 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 diet chicken breast dishes should be one of the main types of nutrition for all average people for whom proper nutrition is not in last place.

Chicken breast contains such useful components as:

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

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

If observed, it is worth not only counting calories, but also taking care of how tasty it is to cook chicken breast for weight loss, while retaining all the useful components in it.

Please note: What is the main highlight of the preparation of a dietary breast is not to overcook it. After all, the longer it is cooked, the more tasteless and firmer 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 at the same time, such a recipe will not be a low-calorie diet.

Dietary methods for preparing delicious dishes with juicy chicken breast:

the use of marinade allows you to get very tender and juicy meat;
the beating process will contribute to the destruction of 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;
chopping meat to the state of minced meat allows you to come up with unusual recipes and cook unusually delicious diet dishes.

Moreover, it must be remembered that the method of preparing a dietary chicken breast dish will not be important at all if a non-fresh product is purchased. Frozen meat will no longer turn out so juicy and tender, so it is best to buy chilled meat in stores.

Chicken breast recipes

Since there are no fatty layers in chicken breast meat, maximum attention must be paid during its preparation so as not to overcook or overdry it.

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

As an excellent addition to cooked chicken breast, you can serve:

boiled pasta, or cereals;
stewed, baked, or fresh vegetable crops;
cheese or other dairy products.

To make chicken breast diet dishes not only tasty, but also fragrant, you can use spices and spices from oriental cuisine. It is important to know that such a high popularity of this product is ensured by their unique chemical composition, represented by a huge amount of minerals and, as well as their easy digestibility by the human body. With regular use of chicken breast dietary dishes, weight loss will no longer become an impossible task, and extra pounds will simply melt before our eyes. Consider the most common dietary recipes.

Recipe for chicken breast in the oven with vegetables

The recipe for baked chicken in the oven with vegetables is quite simple. Required Ingredients:

300 gr. chicken breasts;
Bulgarian pepper - 2-3 pieces;
1 onion;
String beans - 400 gr.;
Hard cheese - 50 gr.

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

Recipe for chicken breast with kefir

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

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

Initially, the chicken breast is prepared: 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 poured with kefir with a low percentage of fat content.

Important: Under such a marinade, the meat should be for 15 minutes. Marinated meat is placed in a saucepan and stewed.

It is necessary to stew the chicken breast until the secreted juices cease to form, and the meat product itself reaches the consistency of readiness. A few minutes before the end of cooking, it is recommended to add grated garlic and chopped herbs to the still-cooking meat. After turning off the fire, you need to remove the saucepan from the stove and close the lid tightly, let it brew for 15 minutes. After that, the stewed diet chicken will be ready to serve.

Recipe for chicken breast with buckwheat

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

To prepare such a delight, you will need:

Buckwheat - a glass;
Chicken breasts - 400g;
Bulb;
Carrot;
3 tomatoes;
Sour cream is not greasy - 50 gr.;
Salt, spices.

Cooking: Cut the fillet into thin slices and soften with beating, then cut into thin slices, in the form of straws. Rinse the buckwheat, draining all the water. Chop vegetables and mix together. Take the pots for baking and lay them on the bottom in layers: first, chicken breast, vegetables and the top layer should be buckwheat. Put one tablespoon of sour cream on buckwheat.

Attention! If sour cream is not at hand, then it can be replaced with cream, or a light mayonnaise sauce.

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

Definition and chemical composition of chicken breast, useful properties. Breast secrets. A variety of dietary recipes based on chicken fillet.

Chicken breast is the tenderloin of a bird's brisket, pale pink in color. When boiled, the product has a dense fibrous texture of white color. Chicken fillet can be boiled, baked, fried, cooked in a slow cooker. There is a wide variety of recipes where chicken breast is the main ingredient.

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).

Useful properties apply to people of all age categories. The combination of valuable elements in the composition of the fillet strengthens the protective functions of the body. B vitamins are responsible for metabolic processes. People with a slow metabolism should 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.

A minimum of calories in the product allows you to use it for weight loss. Numerous diets for weight loss include regular consumption of dietary chicken breast.

cooking secrets

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

In order not to waste time thinning the breast, buy the finished fillet chilled. If the breast is frozen, take it out of the freezer the night before and leave it overnight on the bottom shelf of the refrigerator. Thawing in the microwave will make the breast tough and tasteless.

Before cooking, it is better to beat off the loin. An exception is the cooking of the product. Cut the chicken breast across the grain.

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

diet recipes

Fans of a healthy diet have appreciated the beneficial properties of chicken fillet, which supplies the human body with the necessary substances, adds energy. The protein in the composition is the building material for muscles. Steamed fillet dishes are ideal for people involved in active sports.

Kharcho

Kharcho is considered a Georgian national dish, the main ingredient of which is lamb. Chicken fillet instead of lamb will make the dish light and low-calorie.

To prepare 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 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 piquant notes.

Products:

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

Marinade recipe:

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

Marinade preparation:

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

How to cook the dish:

Cut the peeled pumpkin coarsely, the onion into half rings, the garlic into thin slices. Chop the chicken fillet into large pieces. In one container, combine the above ingredients, fill them with marinade. So that the food does not burn, grease the form with oil, transfer 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. The cooking time depends on the oven. To lightly brown meat and vegetables, remove the foil a few minutes before cooking.

Fillet and Chinese cabbage salad

The salad doesn't take long to prepare.

Ingredients:

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

Cooking:

Cut the boiled fillet into pieces. Grate the cheese on a coarse grater, wash the cabbage leaves, dry, tear into small pieces or cut into strips. Dress the salad with mayonnaise with spices and lemon juice. Leave the salad for a while to soak.

Diet breast pie

Baking can be useful, the main thing is to choose the right products.

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

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

Chicken pastrami

This dish will decorate the table for the holidays and on 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;
a pinch of nutmeg and salt.

Cooking:

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

Prepare the mixture:

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

Video recipe for chicken pastrami:

Rice porridge with chicken fillet

Ingredients:

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

How to cook:

Soak for one hour, pre-washed rice. Cut the breast into small pieces, grate the carrots on a coarse grater, finely chop the onion. Heat oil in a bowl, add chicken pieces. Fry until a white crust appears. Add onions, after a few minutes carrots. Saute vegetables until soft, stirring with a spatula. Salt, 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 is cooked in about 15 minutes.

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 in portions, fill with kefir. Chop vegetables, add spices. Roast the chicken and vegetables in an ovenproof dish for about 40 minutes. Baking temperature 180 degrees.

Dietary breast in foil with lemon and tomatoes

Preparing a 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 with a knife in several places. Salt, spread with the finished mixture, leave for 30 minutes. Fold the foil in 2 layers, lay out the breast. Cover the whole breast with chopped onion rings. Close the onion with sliced tomatoes.

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, pierce the meat with a fork. Place slices of cheese on top. High temperatures will melt the cheese. Garnish with herbs if desired.

Chicken in a slow cooker

Ingredients:

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

Cooking:

Dry the washed breast with a paper towel. Rub with seasoning. Pour the sauce over the breast and leave for half an hour. Wrap 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 foil, let cool.

To your attention - a video recipe for cooking chicken in a slow cooker:

Chicken breast contains a large amount of protein, without which the full work of the human body is impossible. Regular use of this product normalizes metabolic processes in the body, therefore, promotes weight loss. To maintain excellent health and good physical shape, it is recommended to master diet recipes from chicken breast.

In contact with

In the dietary period aimed at weight loss and elimination of fat mass, losing weight must follow a strict diet. The basis of such nutrition consists mainly of natural, plant products, with a maximum fiber content. Fats and proteins should enter the body in a strictly limited amount. However, no person, even those who are desperate to lose weight, can do without getting the optimal level of protein.

Lack of protein can have an extremely negative impact on health and lead to serious consequences. How to get the required amount of protein during a diet when the menu is strictly limited? Chicken meat is rich in protein, but how to consume it when meat is under a strict ban during the period of weight loss? The fact is that properly prepared chicken dishes will not harm the harmony of the figure. It is only important to know the basic rules of cooking. It is worth noting that the optimal dietary meat is the breast. Diet dishes from chicken breast, when properly prepared, are not only very healthy for a person who is losing weight, but also incredibly tasty. In addition, the recipes are very diverse, so you can pamper your slimming body with a wide selection of delicious dishes.

Breast baked with vegetables is one of the most delicious dishes that you can safely prepare during the diet, and cooking will not take much time, but the end result will bring real pleasure!

To create a dietary culinary masterpiece, you will need the following ingredients:

breast fillet - 300 grams;
beans - 400 grams;
onion - 1 piece;
hard cheese - 100 grams;
olive oil.

Thoroughly rinse the breast, then cut into small pieces. Cut the bell pepper into rings, finely chop the onion. Pour the fillet pieces, onion, pepper and beans into a pan filled with olive oil, fry a little, stirring regularly. The next step is to pour the product mass into a baking dish. Grate hard cheese on a fine grater, sprinkle generously with chicken fillet with vegetables. Put in the oven and bake at 180 degrees. Baking time - 15 minutes. As a side dish, it is recommended to cook brown or white parboiled rice. It is worth noting that dietary recipes from chicken breast in the oven are very diverse, and if properly prepared, they will not harm the harmony of the figure.

Recipe for Fillets in a Luxurious Puree Soup

A hot first course is an integral part of the diet. Without this main dish, the human digestive system can suffer significantly. During the diet period, the body especially needs to take care of itself, so a delicious diet soup will only benefit! Plus, it's quick and easy to prepare.

To prepare a diet puree soup, you will need the following ingredients:

fillet - 300 grams;
broccoli - 300 grams;
champignons - 150 grams;
spinach;
bulb;
olive oil.

Thoroughly wash the breast, cut into small pieces. Finely chop the onion, chop the broccoli. Boil all ingredients (breast, broccoli and half chopped onion) in a slow cooker. Cut the mushrooms in half, fry with onions in a pan drenched in olive oil. Add the fried mushrooms with onions to the broth, mix and cook until tender. When serving, add chopped fresh herbs and a small amount of homemade crackers to a bowl of soup.

Recipe for dietary pilaf with breast

How to deliciously cook chicken breast for weight loss, added to your favorite pilaf, strictly prohibited during the diet? Pretty simple when it comes to dietary pilaf.

To prepare it, you will need the following ingredients:

chicken breast fillet - 200 grams;
carrots - 1 piece;
onion - 1 piece;
white steamed rice - 300 grams;
seasonings;
olive oil.

Rinse the breast thoroughly and place in a slow cooker, cook until tender. When ready, remove the meat, cool and cut into small pieces. Rinse the rice and boil until tender in a small enameled saucepan. Grate the carrots on a fine grater, chop the onion. Fry carrots and onions in a deep frying pan drenched in olive oil. Then pour chicken broth, rice and chicken fillet into it. Sprinkle with spices for pilaf for taste. Simmer over low heat until the chicken broth has evaporated. When serving, decorate a portion of pilaf with fresh herbs.

baked breast recipe

Another amazing recipe for breasts baked in the oven. To prepare it you will need:

chicken breasts - 1 kilogram;
sweet bell pepper - 2 pieces;
black olives - 200 grams;
onion - 1 piece;
tomato - 1 piece;
white wine - 150 grams;
salt;
pepper.

The breasts must be thoroughly washed, then cut into thin strips. Rinse the bell peppers and cut into rings, cut the olives in half. Finely chop the onion, cut the tomato into cubes. Place the fillet, bell pepper, olives, onion and tomato in one container, salt and pepper. To prepare the marinade, pour all the ingredients with white wine, leave for half an hour. Spread the prepared mass in foil, roll up and cook for 25 minutes in the oven. Serve with boiled steamed rice, herbs and vegetable salad seasoned with a little olive oil.

Recipe for diet cutlets from breast

There is hardly a person who does not like delicious homemade cutlets. But how to do without them during the period of adherence to a strict diet? It is not at all necessary to refuse your favorite cutlets, because you can cook a dietary dish.

For the preparation of dietary and mouth-watering cutlets you will need:

chicken fillet - 300 grams;
chicken egg - 1 piece;
flour;
breadcrumbs;
pepper;
salt;
olive oil.

Rinse the chicken fillet thoroughly, then pass through a meat grinder. Add the egg, pepper and salt to the minced meat, mix until smooth. Divide minced meat, roll out in the form of cutlets. Roll them in flour and breadcrumbs. Heat a frying pan, add olive oil and lightly fry the cutlets on both sides. After that, bring to readiness in a double boiler.

breast soup recipe

Another recipe for delicious chicken breast soup, which will be the perfect addition to the diet menu.

To make chicken breast soup, you will need the following ingredients:

medium sized chicken breast;
potatoes - 4 pieces;
carrots - 2 pieces;
bell pepper - 1 piece;
onion - 1 piece;
garlic - 3 cloves;
a small head of cauliflower;
greenery;
salt;
pepper;
spices.

Chicken breast is thoroughly washed, cleaned of cartilage and skin, cut into small pieces. Chicken meat must be boiled in a deep saucepan, over low heat. Potatoes are peeled and cut into slices. Carrots are peeled and rubbed on a fine grater. Pepper is cleaned from the tail and seeds, cut into rings. The cauliflower is washed and divided into small portions. Onion and garlic are finely chopped. First of all, potatoes and cauliflower are added to the pot with chicken broth. A little later, onion, garlic and pepper are added to the soup. Lastly, grated carrots are poured. Salt, pepper and spices to taste are also added to the soup for taste. When serving, the portion must be decorated with finely chopped fresh herbs.

breast salad recipe

Salad is an essential part of any dining table. A salad can complement a delicious lunch or dinner, as well as diversify the main dishes. In addition, salads can serve as a light and healthy snack when you feel a slight hunger. With the addition of pieces of meat to the salad, it becomes satisfying and nutritious.

To prepare a diet salad, you will need the following ingredients:

chicken breast - 500 grams;
green salad;
olive oil;
nuts (can be almonds or hazelnuts);
honey - 1 tablespoon;
lemon juice - 1 tablespoon;
salt.

Boil the chicken breast, cool and cut into small pieces. Put in a bowl, salt and pour honey. Marinate for half an hour. Chop the greens, add to the chicken. Grind the nuts and also add to the total mass. Drizzle with lemon juice and a little olive oil. Mix thoroughly and enjoy!

Chicken breast - tasty and healthy

So, despite the fact that during the period of the diet it is necessary to observe strict dietary restrictions, nevertheless, the dishes can be quite tasty, satisfying and incredibly appetizing. Nutritionists are very wary of meat dishes.

Please note: Not every meat is allowed during the diet period, moreover, meat dishes have a strict restriction. Meanwhile, it is chicken breast that is the meat allowed during the diet.

The main rule is to always separate the fillet from the skin and use only the meat itself for food. Many delicious dishes can be prepared from chicken breast, and not only appetizing, but also healthy and not spoiling the harmony of the figure.

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 a delicious 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 proposes to put it out. Skin should be removed from the meat, chopped, poured with low-fat kefir mixed with chopped dill (garlic can also be added), 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. In extreme cases, the use of the 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 sweet peppers 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 fillet pieces, zucchini cubes and strips of bell pepper are stacked. 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 folded accordingly, wrapped in cling film and sent to the double boiler for an hour.

Meat is a product of high nutritional value. It contains a large amount of animal protein, fats, good cholesterol, as well as vitamins, among which vitamin B12 is worth noting. This compound is found only in meat.

In order to lose weight, you should give preference to lean meats. Such meat does not contain excess fat and at the same time retains all the benefits of this product. Chicken can be attributed to dietary meat. The leanest part of a chicken carcass is the breast. This part consists of meat and practically no fat is deposited on it. To reduce the calorie content of a dish prepared from chicken breast, it is necessary to remove the skin before cooking. Thus, most of the fat is removed. Consider a few recipes for how to cook diet chicken breast:

To prepare this dish, you need to process the meat into minced meat. Pepper and salt should be added to the minced meat to taste. Everything is thoroughly mixed and one egg is added to the mixture. Everything is mixed again until smooth.

Minced meat is divided into parts, after which cutlets are formed. You can roll the blanks in flour or breadcrumbs.

Cutlets can be prepared by frying in a pan, with little or no oil. To reduce calories, you can cook cutlets in the oven or steam. Before this, the cutlets should be fried a little in a pan.

Baking breast in the oven in foil

In order for the dietary chicken breast in the oven to turn out tasty and juicy when baking, the meat must first be marinated. The simplest marinades in this case are soy sauce and a mixture of sour cream and spices. You can use any spices that are combined with chicken meat. For children, it is preferable to use the sour cream version of the marinade.

Remove the skin and fat from the breast, rinse under running water and dry a little with napkins. The meat must be coated with a pre-prepared marinade, put in a deep bowl and covered with a lid or plate so as not to wind up. Marinate the chicken breast for thirty or forty minutes. After this time, the meat should be wrapped in foil. Leave a small hole for steam to escape.

The prepared meat is sent to the oven for forty-five minutes, after which the dish is ready.

Cooking chicken in a slow cooker

Cooking chicken breast in a slow cooker is in many ways similar to cooking this meat in the oven. To begin with, the chicken is marinated for half an hour. Then excess marinade is removed from the breast, and it is wrapped in foil. Also, as in the previous case, it is necessary to leave a hole for steam to escape. Next, a small amount of water is poured into the multicooker bowl, meat wrapped in foil is placed there. The slow cooker is programmed for forty-five minutes, during which the dietary chicken breast in the slow cooker is brought to full readiness.

diet soup

Soups are an integral part of proper nutrition. They should also be present in the diet of losing weight. There are a large number of different recipes for diet soups, including chicken. Let's take an example of one of them. For cooking, you need to stock up:

one chicken breast;
four potato tubers;
two carrots;
one bulb;
one sweet pepper;
two or three cloves of garlic;
a small head of cauliflower;
any greenery;
salt and spices to taste.

Chicken meat is cleaned of bones and skin and cut into large cubes. Chopped meat is placed in a pan and filled with water, after which the pan is put on fire. When cooking the chicken, a foam will form, which must be removed.

While the meat is cooking, peel and cut the potatoes. Peel and grate carrots. Peel the onion and chop finely. Cauliflower is disassembled into inflorescences.

When the meat is almost ready, cabbage and potatoes are sent to the pan. After that, chopped and peeled sweet peppers are sent there. Then grated carrots are sent to the prepared soup.

Diet chicken breast soup is cooked until fully cooked. Before you remove the pan from the heat, you need to add washed and finely chopped greens, spices and salt to it.

Diet salad with chicken breast

There are a lot of salads with the addition of breast. Consider the recipe for one of them. To prepare a salad, you need to take:

half a kilogram of chicken fillet;
a kilogram of green salad or Chinese cabbage;
two tablespoons of almond oil or one hundred grams of almonds;
one tablespoon of honey;
one tablespoon of lemon juice.

The meat must be boiled until fully cooked, pour it with honey and salt, you need to leave the breast to marinate for twenty minutes. In the meantime, cut the almonds into petals and chop the lettuce or cabbage. After pickling, cut the almonds into petals, chop the cabbage, mix with nuts and chicken, pour over lemon juice

Diet chicken breast with zucchini

To prepare four servings, you will need two zucchini, three tomatoes, two onions, one large chicken breast (it can be small, but two), two cloves of garlic, four tablespoons of mayonnaise, half a glass of kefir, salt and spices to taste.

Zucchini must be washed under running water, peeled and cut into small cubes. The bulbs also need to be peeled and finely chopped. The chicken breast is washed, the skin is removed from it and the bones are removed. The meat is finely chopped. Tomatoes are also washed and cut into cubes.

Next, you need to take a baking sheet and put chopped meat and vegetables into it. All this is mixed and salted. Before cooking, spread the surface of the dish with a special sauce. The sauce is prepared by mixing mayonnaise, kefir and spices. The resulting sauce should not be too runny.

Prepared zucchini must be sent to an oven preheated to one hundred and eighty degrees for half an hour. At the very end, add grated garlic to the zucchini and mix thoroughly.

Diet chicken pie

To prepare this dish, you need to take the following ingredients:

one package of rice;
whites of eight eggs;
a tablespoon of bran;
half a kilogram of chicken fillet;
low-fat cheese;
baking powder;
one tomato;
one bell pepper.

Rice should be boiled. The meat is also boiled and cut into pieces. Egg whites are whipped into a strong foam. Then the proteins are mixed together with rice and ground in a blender until a mass similar to sour cream is obtained. Bran and baking powder are added to this mass. Everything is mixed again until smooth.

Next, you need to grease with a small amount of vegetable oil or cover a baking sheet with parchment. Put the mass on a baking sheet, spreading it evenly. After that, the baking sheet goes into the oven for twenty minutes. After this time, the semi-finished pie is taken out of the oven and a layer of chopped chicken is laid out on top of it, which is sprinkled with grated cheese. Then the baking sheet is sent back to the oven, where it remains until the cheese is completely melted.

Diet chicken breast in kefir

To prepare a dish of kefir and chicken breast, you need to take a breast, low-fat kefir, pepper, garlic, herbs and salt to taste. First you need to prepare the breast. It should be washed, peeled and cut into small pieces. Pieces of chicken fillet should be grated with a mixture of pepper and salt and transferred to a deep bowl, then pour low-fat kefir. The chicken should marinate for fifteen minutes.

After that, you need to transfer the chicken to a saucepan and simmer until there is almost no meat broth left, and the meat itself is cooked. A couple of minutes before turning off, you need to add a small amount of grated garlic, as well as finely chopped greens, to the dish being prepared. When the stewpan is removed from the heat, you need to tightly close the lid and leave the dish to stand for the next fifteen minutes, after which the dietary chicken breast in kefir is ready for use.

Diet chicken breast broth

Chicken broth is a source of trace elements, protein and vitamins. It is often used as a drink. Despite the simplicity of this dish, there are many diet recipes from chicken breast of various broths.

The easiest, rinse the chicken breast under running water. Remove skin. The meat should be placed in a saucepan and pour water, after the water boils, you need to drain and pour water again. This will remove clotted blood and fat, which is still contained in the breast. Thus, a dish rich in protein and amino acids is obtained. Some drink warm broth without additives. Sometimes salt and spices are added to the broth.

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