For those who are on a diet: we cook chicken breasts. How to cook diet chicken breast? Dietary recipe for chicken breast in the oven, boiled, stewed, salad and cutlets

For those who are attentive to their figure and do not want to fight in the foreseeable future extra pounds, 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 save perfect 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, the diet recipe chicken breast 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 the fillet pieces, zucchini cubes and strips are stacked. bell pepper. IN in full force the dish is stewed for 20-25 minutes.

Peperonata

An Italian diet chicken breast recipe will require some effort from you, but it will please you after 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.

Tender chicken fillet is rightfully considered one of the most delicious and dietary. And its delicate taste goes well with many different products. Therefore, it is not at all surprising that there are so many chicken breast recipes.

It can be boiled, dried, fried and baked. In a word, chicken dishes leave a wide scope for imagination. But let's dwell on the preparation of chicken breast baked in foil.

Juicy chicken breast in foil in the oven

For this recipe, you will need food-grade aluminum foil. A dish cooked in foil is protected from the heat of the oven, so it turns out tender and juicy.

• chicken fillet - 2 pcs. or 800 gr.;
• onion (Yalta) - 1 pc.;
• carrots - 1 pc.;
• egg - 2 pcs.;
• garlic - 1-2 cloves;
• French mustard - 1 tsp;
• asparagus - 200 gr.;
• sunflower oil - 2 tbsp.

Cooking time: 45 minutes.

Calories: 1200 kcal.

Ingredients that you do not have can always be easily replaced. For example, instead of sunflower oil, butter or any other is used. And asparagus can be replaced even with canned peas.

Products need to be prepared. Wash the fillet and dry it with a paper towel, wash and peel the onions, peel the carrots.

Next, prepare the sauce. To do this, beat the egg with a whisk, add mustard and oil. In the sauce, add your favorite spices to taste and garlic cloves, passed through a press. Meat can be baked in one dish or in portions.

If preparing individual portions, then you need to cut a sheet of foil into squares. They should be large enough to completely wrap the meat in them.

Cut the fillet into portioned pieces. Place one piece on each square of foil. Either peas or boiled asparagus, onion circles and thin carrot circles are added to the meat.

Top with sauce. We wrap the foil tightly and send all the blanks to the oven.

The dish is cooked at 180°C for about 30 minutes or less. If the meat is not baked in portions, but in one large piece, this time can be increased.

Chicken breast in sour cream

• breast - 400 gr.;
• sour cream 25% fat - 5 tablespoons;
• different peppercorns;
• dill or parsley - to taste;
• bay leaf - 6 pcs.;
• garlic cloves - 2 pcs.

Calorie content: 700 kcal.

Let's consider in detail how you can bake chicken breast with sour cream in the oven in foil. Wash the breast well. Grind the pepper, add your favorite spices to it to taste and mix. Now you need to thoroughly rub the meat with the resulting mixture.

With a sharp knife, we make small cuts in the breast and stuff it with garlic cloves. On all sides, you need to coat the meat with sour cream, mixed with finely chopped dill and salt. Leave some of the dill.

It is very important that seasonings and sour cream penetrate all cuts on the meat properly. In order for it to be better saturated with the taste and aroma of seasonings, it can be left for an hour in the refrigerator.

Line a baking dish with foil and lay out the meat. Put a broken bay leaf next to it. Seal the foil tightly. Bake in an oven heated to 180°C for about 45 minutes.

A few minutes before the end of cooking, remove the dish, open the foil and return it to the oven. This is done so that a crispy crust forms on the meat. Sprinkle the finished dish with chopped dill.

It is very tasty to complement this recipe with mushrooms. Any mushrooms, but best of all champignons, thoroughly wash, peel and cut. Put the mushrooms together with the meat on foil and pour over the sauce. The combination of chicken meat, mushrooms and sour cream - a win-win to please both family and guests.

Chicken fillet with tomatoes and zucchini

• chicken breast - 1 pc.;
• small zucchini - 1-2 pcs.;
• cherry tomato - 10 pcs.;
• cheese - 160-200 gr.
• onion - 1 pc.

• cream - 4 tablespoons;
• garlic cloves - 2 pcs.;
• a slice of lemon - 3 pcs.;
• mustard - 0.5 tsp

Calories: 1500 kcal.

The recipe for chicken breast with zucchini and tomatoes in foil in the oven will really appeal to lovers of vegetables in combination with white meat. Wash the breast under running water and dry with a paper towel. We combine all the ingredients for the marinade and mix thoroughly: add mustard, garlic, passed through a press, and lemon juice into the cream.

The meat must be pierced with a knife in several places along the fibers. After that, generously grease the breast with marinade and put it in a cling film in the refrigerator for an hour. During this time, the meat will acquire the desired taste of spices. And the food film will not release a drop of meat juice, and the dish will be very juicy.

Wash and prepare vegetables. Peel and cut the onion the way you like best: rings or half rings. You can cut it very small. It is advisable to take a small and young zucchini. Cut it into slices too. Salt the vegetables.

Line a baking dish with foil. Put the marinated meat on it. Put vegetables on top and around: onions, whole tomatoes and zucchini rings. Sprinkle 100 gr. cheese, grated. Wrap the foil tightly and send the dish to the oven, preheated to 180 ° C for 1 hour. A few minutes before the readiness to open the foil, and pour the rest of the cheese on top. The dish will be fragrant and tasty. It can be served with boiled potatoes, rice or pasta.

Oatmeal cutlets - healthy and tasty dish. You definitely need to include this dish in your diet.

Fried pies with jam - it's easy to cook them, several test options in our article.

recipe delicious cookies on margarine. simple recipes. which even a novice hostess can cook.

Dietary chicken fillet in foil

Chicken meat baked according to this recipe will appeal to those who follow a diet, it will be juicy and fragrant.

• fillet - 400 gr.;
• kefir - 5 tablespoons;
• dill and parsley - to taste;
• spices: salt, lemon pepper, cinnamon, thyme.

Calories: 500 kcal.

The meat must be washed, dried and cut into 5 pieces. From the rest of the products we prepare the marinade: add finely chopped greens, spices to kefir and knead until the salt is completely dissolved.

Put the meat into the resulting mixture and leave for about 20 minutes. It can be longer. The meat will be saturated with the taste of the marinade and, most importantly, will be juicy. Cover the form with foil. We spread the meat and pour it with the remaining marinade. Seal the foil tightly.

You need to bake the meat at a temperature of 180 ° C for about half an hour. After the dish is ready, you need to get it out of the oven and leave it to rest covered with foil for about ten minutes. So dietary chicken breast in foil will not lose its juiciness.

Interesting Facts About Cooking Chicken Meat

1. In order for the chicken fillet to retain its juiciness, after it is washed, it must be placed for 15 minutes in a bowl of warm salted water;
2. In order not to release the water that the meat has been saturated with, you need to grease it with vegetable or melted butter;
3. Chicken "loves" spices. It must be properly rubbed with any spices you like. Curry, paprika, and turmeric work well;
4. After cooking, the meat needs a little time to "depart" from cooking. Let lie covered with foil for 10 minutes;
5. It is best to use chilled meat for roasting, not frozen. In any case, it must be fresh. A dish cannot be tasty if low-quality products are used.

Chicken meat goes well with many vegetables, pineapples, potatoes and mushrooms. It can be cooked with sour cream, mustard sauce, using ready-made soy sauce, simply with vegetable oil or baked in wine.

Calorie 100 gr. baked chicken breast in foil in the oven is only 148 kcal. Therefore, chicken fillet is rightfully considered one of the most dietary and, at the same time, affordable meat products.

Cooked chicken meat is stored for about 3 days in the refrigerator and a day at room temperature.

Definition and chemical composition of chicken breast, beneficial features. 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. Exists big variety 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).

Useful properties apply to people of all age categories. The combination of valuable elements in the composition of the fillet strengthens protective functions organism. 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 taste and aroma. ready meal. 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 - perfect option 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. Chicken fillet chopped 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. Optimum temperature for baking 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 form it is recommended to master dietary recipes from chicken breast.

In contact with

Today's selection is dedicated to diet recipes for chicken breast. Chicken is a frequent guest on the table of diet lovers or exercising people. 5 recipes diversify the menu, and photos from step by step instructions help you prepare meals without any problems.

Diet salad of chicken breast and tomatoes

For cooking you need:

• 2 breasts;
• 150 g of arugula or other lettuce leaves;
• 1 small red onion;
• 8-10 cherry tomatoes;
• 10 pitted olives;
• 100 g feta cheese;
• 3 tbsp oils;
• 1 tbsp wine vinegar;
• salt pepper.

Cooking:

Diet chicken breast with lemon and herbs

The recipe is simple, but worthy of attention. For him you will need:

• 2 chicken breasts;
• 2 sprigs of thyme;
• 1 lemon;
• a little olive oil;
• salt, pepper and your favorite seasonings.

Cooking:

1. Heat a frying pan over medium heat, add a little oil. Salt, pepper and rub the chicken meat with seasonings and fry the fillet on both sides for 5 minutes.
2. Remove the chicken from the heat, transfer it to a baking dish. Place lemon slices and thyme on top.
3. We put in the oven at 180 degrees for 15 minutes.

Ready! As a side dish, it is better to take steamed or boiled vegetables.

Light soup for light lunches.

Soup Ingredients:

• 1 tbsp olive oil;
• 1 onion;
• 1 red sweet pepper;
• 2 chicken breasts;
• 1 can of canned or fresh frozen corn;
• 2 cups diced pumpkin
• salt and pepper to taste.

Cooking:

1. Heat a saucepan over medium heat, add oil.
2. Spread the chopped onion and red pepper, fry for 3-5 minutes until the onion becomes transparent.
3. Add 1 liter of water or vegetable broth and thyme to a saucepan. Salt, pepper. Bring the broth to a boil and cook for 10 minutes.
4. Add diced meat, corn and pumpkin cubes. Cook for another 10 minutes until the pumpkin is done.

Chicken breast baked with pesto and tomatoes

For 4 servings you will need:

• 2 skinless chicken breasts;
• 2 medium tomatoes;
• 30-40 g of cheese - grate.

for the pesto:

• 1 bunch of basil;
• 1 clove of garlic;
• 30 g of hard cheese;
• 2 tbsp olive oil;
• salt and pepper.

Cooking:

1. To begin with, pesto sauce is prepared: basil, garlic, grated hard cheese, salt and pepper are mixed in a blender. During the mixing process, olive oil is gradually added. You can store the sauce in the refrigerator in a container or jar with a tight lid.
   
2. Slice each chicken breast lengthwise into thin slices. You will get four slices.
3. Put the chicken on the foil, salt and season. Lubricate each piece of meat with 1 tbsp. pesto sauce.
   
4. Put the baking sheet in the oven at 180 degrees for 15 minutes.
5. Remove the tray after 15 minutes. Cut the tomatoes into circles and put on the breast, sprinkle with cheese on top and put in the oven for another 5 minutes to melt the cheese.
   
6. Chicken breast with pesto and tomatoes is ready.
   

In any diet, balance is important, otherwise such nutrition will harm the body. The lack of protein is especially dangerous. As a result, muscle tissue, bones, hair will suffer. great way get a full portion of protein and at the same time not harm the figure - chicken breasts. 100 grams of this product contains about 18 grams of protein and very little fat compared to other types of meat. If you're on a healthy diet, cook chicken breasts without oil, mayonnaise, or other fatty ingredients. Only in this case you can get the maximum benefit.

Secrets of Cooking Chicken Breasts

Due to the fact that chicken breasts are low in fat, many may find them dry and even tough. Indeed, if this part of the chicken is simply boiled, the taste is unlikely to bring pleasure. There are several tricks, thanks to which the breasts will turn out juicy, tender and extremely tasty. First of all, try not to cook frozen meat, give preference to chilled meat: this way your dish will be much more tender and flavorful. Try not to cook chicken breasts for too long, no matter how. As a result, the meat will be very dry. But main secret cooking tender chicken breasts is to pre-marinate. If you don't have much time, soak the meat already cut into portions in kefir or a mixture of a few tablespoons of soy sauce and apple cider vinegar. And if you have time, prepare a special brine, thanks to which ordinary white meat will turn into a real culinary masterpiece.

For this you will need:

• 2 liters of water
• 2 tablespoons salt
• half a lemon
• spices

Boil water, add salt and spices, boil for 2-3 minutes. Cool to room temperature, then squeeze half a lemon. Pour the chicken with the resulting brine and hold for 5-6 hours. During this time, the lemon juice will soften the fibers, and thanks to the salt, moisture will remain inside the meat. After that, you can cook chicken breasts in the way that suits you.

As Soon as You Can: Chicken Breast Dishes

• More

Recipes for chicken breasts in the oven

The main rule of roasting chicken breasts is not to leave them open. IN this case the fried crust so beloved by many will not appear, but at the same time the dish will remain in the category of dietary ones. The best way is to wrap the chicken meat in foil or put it in a baking bag. Previously, you can grate the breasts with spices.

Remember that during the cooking process, juice will definitely stand out. Therefore, make sure that the packaging for baking is sealed.

There is another way to cook breasts in the oven, thanks to which you will get a truly festive dish.

For it you will need:

• 700g marinated chicken breasts
• 100 g prunes
• 1 large carrot
• onion
• 2-3 garlic cloves
• dried basil
• salt and pepper to taste

Cut the breasts into small strips. Cut prunes and carrots into strips, onions into rings, garlic into medium-sized cubes. Take a glass or ceramic baking dish and put all the ingredients in it in layers. If the dishes are deep enough, make several alternating layers. Wrap the form with several layers of foil so that air does not get in. Put in an oven preheated to 200 degrees for 40-50 minutes. As a result, you will get an unusually fragrant diet dish with great gravy, without fat and extra calories.

Steamed chicken breasts

Steamed products are ideal for diet food, because with this method of heat treatment, the maximum amount of vitamins is preserved. However, the meat runs the risk of being dry, because under the influence of steam all the juice will flow out. Make light steam cutlets from chicken breasts: the benefits for the body are guaranteed. For this, in addition to the chicken breasts themselves, you will need raw egg white, salt, onion and dill. Pre-cooking will take no more than 5 minutes. Just grind all the ingredients in a blender, add protein to the minced meat and make flat cutlets. Put them in the steamer for 30 minutes. As a result, this simple dish will give you an excellent dose of protein, a minimum of fat, and it will turn out incredibly tender and juicy.

You can add fragrant herbs, bay leaf to the water. During the cooking process, the meat will be saturated with these aromas.