Dietary chicken dishes - simple recipes for delicious dishes

Chicken fillet in a frying pan

We will need:

• Two chicken fillets
• Kefir - a third of a glass
• Salt and pepper, herbs de Provence seasoning - a large pinch

Preparation

1. Wash the chicken fillet and cut it into oblong pieces.
2. Mix with spices, pour in kefir and leave to marinate for two hours.
3. Drain off the remaining kefir and place the mixture in a well-heated frying pan without oil.
4. After ten minutes, turn the gas to low and use it to bring the dish to readiness.
5. If necessary, you can add a little water during the process.

Factors affecting cooking speed

The cooking time of the product depends on many factors, such as the material of the cookware, its volume, the power of the stove burner and equipment, and the size of the pieces of meat. The larger the piece, the longer the cooking process will take. The volume of liquid and method of preparation are also important. How long to cook chicken breast until done? The longest time you will need to cook chicken breast is 30-40 minutes.

Before eating, after cooking, the product must cool and brew. To speed up the process of cooking chicken breast, you need to cut it into small portions 3-4 cm thick. Methods such as cutting meat from bones and removing skin will also help reduce cooking time. This cleaned meat will cook much faster than a whole piece.

We hope you are happy with the Diet Chicken Breast Recipes that we have shared with you. Bon appetit!

Chicken fillet with tomatoes

Diet dinner with a refreshing sour sauce as a side dish.

We will need:

• Chicken fillet - two pieces
• Tomatoes - one large or two medium
• Onion - small head
• Salt and pepper to taste, sugar - a third of a teaspoon.
• Water - one glass.

Preparation

1. Wash the fillet and cut into medium pieces.
2. Finely chop the onion and grate the carrots on a coarse grater.
3. Tomatoes need to be washed and crushed in a blender along with sugar.
4. Place all these products in a roasting pan, add a glass of water, add salt and pepper and simmer until cooked.

ATTENTION: if you bought tomatoes of non-acidic varieties, then you can refuse sugar, it will still turn out delicious.

Chicken stewed in sour cream

Adding a small amount of sour cream will not increase the calorie content of the finished dish, because we will cook without oil. At the end you will receive a second dish with sauce that you can pour over the side dish.

We will need:

• Fillet – 600 grams
• Low-fat sour cream - tablespoon
• Salt, pepper - to taste
• Water - half a glass

Preparation

1. Wash the fillets in cold water and dry with a napkin.
2. Cut the meat into long strips.
3. Heat a third of a glass of water in a Dutch oven; when it boils, add the fillet.
4. Simmer for about twenty minutes with the lid closed, stirring.
5. In a glass, mix a tablespoon of sour cream, a little water, a pinch of salt and pepper.
6. Pour the resulting mixture into the roasting pan and simmer until done.
7. Chicken breast in sour cream is ready - juicy and appetizing.

Chicken diet for weight loss: advantages and disadvantages

The advantage of this diet is the availability of products and a large assortment of permitted dishes. Buying fresh chicken meat is not a problem at any time of the year. Breast is almost completely absorbed by the body of a young, adult and elderly person. It is recommended even in children's diet food.

In addition to protein, chicken breast contains a full range of vitamins and minerals: potassium, calcium, manganese, phosphorus, iron, magnesium. The calorie content of 100 g of product is 113 kcal. Nutrients provide satiety, vigor, and excellent mood. Polyunsaturated fatty acids fight directly the cause of excess weight—fat deposits. Breast contains tryptophan, an amino acid that affects the production of the hormone serotonin. The same one that inhibits the development of stress.

Boiled breast is ideal for people with gastrointestinal problems. It is allowed to eat it for gastritis and stomach ulcers. Animal protein reduces the acidity of gastric juice and promotes better digestion of food.

The list of advantages of the chicken breast diet:

• Beneficial effect on metabolism;
• Losing excess weight due to fat deposits;
• Slow digestion, which creates a long-lasting feeling of fullness;
• Balanced diet for healthy weight loss;
• There is no need to take dietary supplements and vitamins in addition to the diet.

Chicken meat should be thoroughly cooked to prevent bacterial contamination.

Disadvantages of the diet:

1. Not suitable for a short course, since the result of a 3-day diet will be insignificant (1-1.5 kg);
2. Does not contain fat, so the optimal period of time would be 7-10 days;
3. A mono-diet quickly gets boring, so it’s better to combine it with grains and vegetables.

In combination with healthy and affordable low-calorie foods, the diet arouses interest even among opponents of dietary restrictions.

Fillet in foil

This way you can cook a diet fillet in the oven and this diet recipe will help you avoid dirty dishes in the kitchen

We will need:

• Three chicken fillets
• Three slices of lemon
• Salt and pepper at your discretion
• Spices "Italian herbs"

Preparation

1. Wash and dry the breast fillet.
2. Rub it with spices and sprinkle with herbs
3. Place on pieces of foil and place a slice of lemon on top.
4. Wrap the foil and make several punctures on top with a toothpick to allow steam to escape.
5. Place in the oven for about 50-60 minutes.

ATTENTION: to avoid staining the dish, first cover it with several layers of foil, and only then place the chicken pieces in foil on top.

Steamer makes life easier

How long to steam chicken breasts will depend on the preparation of the meat, the recipe, as well as the functions and options of the steamer. As a rule, steamed dishes retain the maximum amount of nutrients and vitamins. But this method of cooking deprives the chicken fillet of its juiciness. You can find a way out and cook steamed chicken cutlets.

We will need:

• Chicken breast.
• Raw egg white.
• Salt and spices to taste.

Cut the chicken fillet into small pieces or pass through a meat grinder. Add egg white, spices and mix thoroughly. Form cutlets. Place the cutlets in a double boiler, set the required cooking mode - and you can enjoy the delicate taste. If the cooking time is not set automatically, it should not exceed 25 minutes.

Another option for cooking diet chicken breast in a double boiler is to place it entirely in the steamer container. First make several punctures with a fork and rub with your favorite spices and salt to taste. The cooking time should be at least 30-35 minutes. If you are in doubt about what cooking time to set, use the automatic mode.

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Baked chicken breast

To diversify your diet, let's cook chicken in pots. This is a hassle-free and truly homemade dish that will fill the kitchen with warmth and a stunning aroma. Onions are not only low-calorie, but also a very healthy vegetable; the amount of useful vitamins and microelements in it is very high. Chicken in onion juice will turn out juicy, with an amazing smell and a specific, slightly sweet taste.

We will need:

• chicken breast - one kilogram
• Small bay leaves - according to the number of pots used
• Black peppercorns - according to the number of pots used
• Medium-sized bulbs - according to the number of pots
• Salt to taste
• The water is cold

Preparation

1. Cut the onions into four pieces.
2. Wash the fillet and cut into large pieces.
3. Place all the ingredients in the pots in the following order: two onion slices, pieces of meat, the remaining two pieces of onion.
4. Add a little salt.
5. Throw a small bay leaf and a peppercorn into each pot.
6. Pour water into the pot so that it covers the meat.
7. Cover the pots with a lid or foil.

ATTENTION! The pots should only be placed in a cold oven to prevent them from cracking.

How to get out of a diet

The diet does not limit the menu too much to a set of products. However, going out correctly means maintaining the result for a long time and not harming the body. If you are aiming to make your slimness permanent and not temporary, then follow simple rules.

• Stay off the diet for twice as long as it took you to lose weight. After a week-long marathon, the transition period takes 14 days, after a two-week marathon - a month.
• Introduce foods into your diet gradually, rather than all at once in one day. First, give preference to low-calorie healthy foods: boiled non-starchy vegetables, unsweetened fruits.
• Try to go as long as possible without baking, baking or any other food rich in fast carbohydrates.
• Play sports without skipping workouts - don’t feel sorry for yourself and spend at least 1 hour 3 times a week in the gym.

Those who have lost weight on chicken broth should be especially careful when leaving the diet. It will take 10 days to return to your normal diet. During the first five-day period, expand your diet menu with light porridges in water, dried toast, chicken eggs and liver, and lean fish. Eat unsweetened fruits and green vegetables. In the next five days, you can add lean meat, offal, casseroles from vegetables and dairy products to your diet. Give green light to muesli and cottage cheese. You can return to your usual diet on the 11th day after completing the diet. But even then it is advisable to limit to a minimum or completely abandon fatty, sweet and fried foods. This will help you maintain your results for a long time and not exhaust yourself in the future with regular diets.

Breast in the oven - the easiest option

An original way to prepare beautiful, golden chicken breast in its own juices with minimal investment of money and time.

We will need:

• Kurogrudka - two pieces
• Sugar and salt - half a teaspoon each
• Cold water - half a glass.

Preparation

1. Take a small frying pan and heat salt and sugar on its dry surface, stirring constantly. As soon as the spices darken, i.e. the sugar begins to melt, add water and cook a little more until the spices dissolve in the water.
2. Each fillet must be washed and cut into three parts.
3. Place the pieces in the mold, pour about half of the prepared filling on top and place in the oven.
4. If the liquid evaporates during baking, pour the remaining sauce over the chicken.
5. Due to the small amount of sugar in the composition, the food will acquire a beautiful golden color, and the calorie content will remain low.

The secret to juicy meat is preliminary preparation.

Chicken breast meat is low in fat. There is an opinion that when cooked it turns out to be somewhat dry. Just a fillet boiled in water is unlikely to surprise anyone with its delicate taste. How to cook chicken breast so that this type of meat brings true pleasure and benefits? Let's reveal a few secrets that will magically give the product juiciness, aroma and unusual taste.

To obtain the best result when cooking, take a chilled product or a fresh one that has not yet been subjected to heat treatment with cold or heat. We have collected for you proven and simple ways to prepare chicken breast for your diet without sacrificing your time and budget.

The benefits of chicken breast can be listed endlessly. The product contains vitamins A, C, E, minerals, and trace elements. People who are prescribed a diet or special nutrition should always have recipes on how to cook chicken breast for their diet. Easily digestible meat does not overload the pancreas and liver. This factor is extremely important for people who are prescribed a diet due to problems with the gastrointestinal tract.

In order for the prepared dish to be not only tasty, but also healthy, for its preparation you should use selected meat that has not been previously frozen, and also without violating the shelf life of the chilled breast. Shelf life is no more than 48 hours in the refrigerator.

So, how to properly cook chicken breast? During the cooking process, it is important not to overcook the breast; this will not make the meat softer, but, on the contrary, it will become tough and dry.

Dietary vegetables with chicken

A wonderful seasonal summer dish, a real storehouse of vitamins

We will need:

• Fillet – 400 grams
• Eggplant - one piece
• Small onion
• Small carrot - one thing
• Bell pepper - one piece
• Zucchini - approximately 200 grams
• Half a teaspoon of vegetable oil
• Any greens to taste
• Pinch of salt and pepper

Preparation

1. All ingredients on the list must be washed.
2. We clean the vegetables and cut them into small pieces.
3. The chicken breast should be cut into a size slightly larger than the vegetables.
4. Heat the oil in a frying pan.
5. Place the ingredients in the following order at intervals of about 5-7 minutes: onions, eggplants, meat, bell peppers, carrots, zucchini, herbs, spices.
6. Simmer until vegetables are soft.

Chicken in white sauce

Ingredients:

• Chicken breast – 100 grams
• Onion – 1 piece (small)
• Carrots – 1 piece
• Parsley – 1 piece (root)
• Flour - 1 tbsp. spoon
• Butter - 1 tbsp. spoon
• Sour cream - 60 grams Salt - 1 To taste

How to cook Chicken in White Sauce

1. Pre-boil the chicken breast with roots (carrots, parsley) until tender and chop.
2. Grate the onion or chop in a blender and simmer in a saucepan with oil until the onion is no longer bitter.
3. Place the meat on top of the onion puree.
4. Mix sour cream with flour and pour over the meat, salt to taste. Bring to a boil and simmer for a few minutes.
5. Serve with buckwheat porridge or mashed potatoes.

From minced chicken

Diversify your diet with minced meat dishes. How to cook cutlets from minced chicken - further.

Nutritional value – 181 kcal per 100 g.

Ingredients:

• chicken fillet – 0.5 kg;
• oat flakes – 50 g;
• yogurt (unsweetened) – 100 ml;
• onion – 1 pc.;
• egg – 1 pc.;
• water – 50 ml;
• greens - a bunch;
• salt, spices - to taste.

Cooking method:

1. Mix oatmeal with yogurt and leave for 20 minutes.
2. Make minced meat, add chopped onion, egg, flakes.
3. Place the mixture in the refrigerator for 15 minutes.
4. Form cutlets.
5. Grease a baking tray with oil and place the meatballs.
6. Bake in the oven for 20 minutes at 200 degrees.
7. Add water and bake for another 15-20 minutes until golden brown.

Pass the minced meat through a meat grinder twice. The cutlets will be tender and airy.

Broccoli with chicken breast

Ingredients:

• Broccoli – 1/2 piece
• Chicken breast – 1 piece
• Carrots – 2 pieces
• Garlic – 1 clove
• Olive oil - 2 tbsp. spoons
• Spices - To taste
• Salt - To taste
• Pepper - To taste

Description of preparation:

The recipe for broccoli with chicken breast is very simple, but the dish turns out great. If you've never cooked broccoli, this recipe is a good place to start. If you know the taste of this vegetable, you will probably agree that it goes perfectly with chicken.

So, you can cook broccoli with chicken breast as follows:

• 1. Finely chop the onion and garlic (the garlic can be put through a press).
• 2. Heat olive oil in a shallow frying pan, add finely chopped onion and garlic, and fry. Next, place the carrots and broccoli cut into thin half rings into the pan. Close the lid and simmer over medium heat.
• 3. While the vegetables are stewing, cut the chicken breast fillet into small cubes and add them to the vegetables.
• 4. Then put everything into a saucepan. Simmer until done, about 20 minutes. You can add olive oil as needed.
• 5. 5 minutes before readiness, add your favorite spices. Enjoy!

Preparing breast fillet for salads

Often young, inexperienced cooks wonder how to cook chicken breast for salads? In order to preserve the taste and benefits of meat as much as possible, we will consider a special cooking method. Meat prepared in this way is perfect both as an independent dish and for salad.

• If you have meat in your hands, cut into small portions, the cooking time is reduced by 10 minutes.
• If you plan to cook chicken fillet with skin and bones, then you need to increase the cooking time to 30-35 minutes.
• The fillet, cleared of skin and bones, is cooked for 20-25 minutes.

The key to a win-win option when properly cooking chicken breast for a diet is in the precise choice of meat. The product should not be larger than what you would normally purchase. If the breast is too large, there is a good chance that the bird was raised with feed antibiotics.

For boiled fillet for salads we will need:

• Chicken breast fillet - 300 g.
• Salt - 15 g.
• Water - 500 ml.
• Pepper to taste.
• Bay leaf - 1 pc.
• Parsley root - 20 g.
• Cloves - a couple of peas.
• White wine - 150 ml.

Cooking method:

• Rinse the breast fillet under running water.
• Add spices, parsley root, add water and bring to a boil.
• Place the breast in boiling water and add white wine, put on low heat and cover with a lid.
• Cooking time over low heat is 20-25 minutes.

The spice and white wine broth left over from the breast can be used to make the sauce. Cool the breast, cut into portions and serve, after drizzling with olive oil, balsamic vinegar, or seasonings to taste.