Recipe for dietary chicken breast with vegetables. Recipes for dietary chicken breast dishes. Dietary chicken dishes and recipes for their preparation

Chicken breasts are an excellent product for those who love meat but are on a diet. There are several recipes for cooking breasts that do not use fat, but at the same time the dish turns out to be aromatic, tasty and healthy.

Chicken breasts: ideal for diet

Balance is important in any diet, otherwise such nutrition will harm the body. The lack of protein is especially dangerous. As a result, muscle tissue, bones, and hair will suffer. A great way to get a full serving of protein without harming your figure is 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 stick to principles healthy eating, 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

Because chicken breasts are low in fat, many may find them dry and even tough. Indeed, if you simply boil this part of the chicken, taste qualities are unlikely to bring pleasure. There are several tricks that will make the breasts juicy, tender and incredibly tasty. First of all, try not to cook frozen meat, give preference to chilled: this way your dish will be much more tender and flavorful. Try not to cook chicken breasts too long, no matter the method. As a result, the meat will be very dry. But the main secret to preparing tender chicken breasts is pre-marinating. If you have little 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 that will turn ordinary white meat into a real culinary masterpiece.

To do 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. Refrigerate until room temperature, then squeeze half a lemon. Pour the resulting brine over the chicken and leave for 5-6 hours. During this time, the lemon juice will soften the fibers, and thanks to the salt, the moisture will remain inside the meat. After this, you can cook the chicken breasts in the way that suits you best.

Recipes for chicken breasts in the oven

The main rule of baking chicken breasts is not to leave them uncovered. In this case, the fried crust so beloved by many will not appear, but the dish will remain in the category of dietary. The best way is to wrap the chicken in foil or put it in a baking bag. You can first rub the breasts with spices.

Remember that juice will release during the cooking process. Therefore, make sure that the baking packaging 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:

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

Cut the breasts into small strips. Cut the prunes and carrots into strips, the onion into rings, and the garlic into medium-sized cubes. Take a glass or ceramic baking dish and layer all the ingredients into it. If the dish is deep enough, alternate layers several times. Wrap the pan in several layers of foil to keep air out. Place in an oven preheated to 200 degrees for 40–50 minutes. As a result, you will get an unusually flavorful dietary dish with excellent gravy, without fat and extra calories.

Steamed chicken breasts

Steamed foods are ideal for dietary nutrition, because with this method heat treatment the maximum amount of vitamins is preserved. However, the meat runs the risk of being dry, since all the juice will leak out under the influence of steam. Make light steamed 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-preparation will take no more than 5 minutes. Just grind all the ingredients in a blender, add protein to the resulting minced meat and form flat cutlets. Place them in a steamer for 30 minutes. As a result, this simple dish gives you a great dose of protein, minimal fat and is incredibly tender and juicy.

When a person is losing weight, it is important not to deplete the body, proper nutrition should be complete, the fat mass will gradually disappear, and the weight will decrease; in addition to natural plant foods, dietary dishes from chicken breast, replenishing the lack of protein. If you cook the chicken correctly, your figure will not suffer.

Why are they useful?

Diet dishes from chicken are rich in protein, a complex of vitamins, microelements and macroelements, they are necessary for the proper functioning of the body. Dietary chicken is easily digestible; fat deposits cannot be deposited when consumed without the skin.

The broth in which the meat was cooked is also low in calories. It benefits both those who are losing weight and those who have gained weight colds, and those who have undergone surgical intervention, increasing immune properties and giving vitality to a person.

Dietary dishes with chicken breast are enriched with almost the entire composition of vitamin group "B", useful substances are important in exchange process, to enhance metabolism, restore digestion, prevent fat accumulation, and increase vital energy reserves.

In the breast large quantities contains potassium, it affects how the heart muscle works. Lean meat reduces cholesterol in the blood; cardiologists recommend it for preventive purposes and during the treatment of cardiovascular diseases.

Chicken breast contains choline, which helps restore adrenal function and also improves kidney and liver function. A dietary dish of chicken breast, if regularly included in your diet, helps improve your appearance. The skin becomes smoother and more even. The person even looks healthier, more energetic, stronger and fresher.

Dietary chicken breast has no fat, so diseases gastrointestinal tract will not limit their consumption of chicken breast. With the help of properly prepared chicken meat Excess acid is removed from the stomach, and the mucous membrane only receives a gentle protective effect. A dietary recipe, for example, zraz with rice, will appeal to most gourmets.

Cooking steamed chicken zrazas with rice garnish

The recipe for stuffed meat cutlets is beautifully called zrazy. You will need clean minced meat. Porridge is cooked from one glass of rice grains. Minced chicken (300 g) is mixed with the cooled rice mass (two-thirds is taken). The mixture is salted.

Mix separately: boiled egg, chopped herbs, salt and remaining boiled rice. The minced meat is used to form flat cakes into which the rice and egg filling is placed. The flatbread is connected by the edges. The zrazy should be oval shaped.

The finished cutlets are laid out on the steamer grid, after reading the instructions, they begin to prepare a light meal. Which will take from 20 to 30 minutes.

Cooking chicken pastrami

Chicken breasts are varied and easy to prepare. Soft and tender meat that melts in your mouth can be obtained using a minimum of ingredients:

One chicken breast.
A clove of garlic for a spicy taste.
Sprigs of parsley and dill.
A little sunflower oil and salt.

The chicken breast should be soaked overnight in a pan of salted water. Sprigs of greenery and a garlic clove are ground in a blender or finely chopped with a sharp knife. Sunflower seed oil is added to the chopped mass and everything is mixed. The composition is used for rubbing the breast.

Diet chicken is prepared in the oven preheated to 250 degrees. The sheet is covered with baking paper. The chicken is wrapped in foil and placed on a baking sheet. The breast is baked for 15 minutes. When the cabinet turns off, the meat should remain there to cool with the door closed.

Cooking chicken schnitzel

Diet recipes often include chicken fillet. For schnitzel, it is divided into thin slices with a knife. They are gently beaten, salted and peppered to taste.

Each thin strip of meat is breaded with flour, dipped in beaten egg, then rolled in breadcrumbs.

The products are laid out on a baking sheet with parchment at the bottom, sprinkled with olive oil, and baked in the oven until a crispy golden brown crust appears.

Bean stew

Chicken breast recipes with photos will help not only practically, but also aesthetically. Healthy dishes They also look beautiful and appetizing. The photographs clearly show how to cook diet chicken breast. For example, the first and second courses on the menu at the same time could be a chicken stew with beans and tomatoes.

Beans (150 g) are soaked overnight and boiled in the morning until the beans soften. The bean broth does not pour out. A couple of carrots, onions and sweet bell peppers are cut into cubes.

Three fresh tomatoes are doused with boiling water, the skin is removed, and the inside is chopped. The boneless, skinless breast is cut into small pieces. Heat olive oil (a couple of tablespoons) in a frying pan and fry the meat pieces in it.

Place half of the meat in a saucepan or double-bottom pan. A mixture of vegetables and beans is placed on it. A layer of remaining chicken meat is placed on top.

Bean broth (a glass is enough) is added with salt; it should be poured over vegetable and meat products. Turning on low heat, simmer the food for about 40 minutes.

How to cook stewed chicken with sour cream

Chicken breast goes well with crumbly rice porridge, such recipes are always dietary.

Chicken meat is cut into long strips, salted and peppered. Pour vegetable oil (spoon) into the saucepan. One onion is divided into half rings and simmered in oil until it becomes soft.

Meat is added to the onion; everything needs to be heated for 5 minutes. Pour in sour cream and simmer for about 7 minutes.

Cooking cabbage rolls

You can prepare dietary dishes from minced chicken. Chicken cabbage rolls are a tasty example.

Savoy cabbage is distinguished by its tenderness and elasticity; it is better to use its leaves for cabbage rolls.

The head of cabbage is disassembled into sheets. 300 grams of chicken meat are twisted in a meat grinder. Brown rice, the healthiest for those losing weight, is boiled. The chopped head is lightly fried using olive oil. onions and one carrot grated on a coarse grater.

Meat and vegetables are used to form minced meat. Add a garlic clove and salt to taste. The minced meat is placed on cabbage leaves, cabbage rolls are wrapped from them, and they are laid out in a saucepan greased with vegetable oil.

A dietary chicken dish is filled with sauce, which is prepared using vegetable broth and sour cream (liquids are taken in equal parts). The cabbage rolls are stewed for about 35 or 40 minutes; the lid should cover the container with the product.

Cutlets

A chicken breast recipe with a photo will encourage even a young cook to repeat this beautiful, but simple and healthy kitchen masterpiece. The fillet of the bird's breast is taken. The meat is divided into 6 shares. 5 pieces are beaten using a kitchen hammer. The sixth one needs to be twisted, for which a meat grinder is used.

The onion is finely chopped and lightly fried. A handful of walnuts or cashews are crushed in a blender. A mixture of twisted meat, onions and nuts is prepared. The filling is salted and peppered.

Each chopped plate of chicken meat is filled with one spoonful of nut mixture. The meat leaf is wrapped and pierced with a skewer or toothpick, and brushed with olive oil.

The chicken fillet is baked in the oven; the dietary recipe involves the use of foil and a cooking time of 40 minutes. Remove the skewers from the finished cutlets.

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

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

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

Ingredients:

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

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

Description of preparation:

Chicken fillet in kefir

Ingredients:

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

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

Recipe step by step:

Wash the bird's breast and blot the moisture with a napkin. Using your index finger, loosen the flesh from the ribs and tear the center portion away from the spine. Trim any remaining meat from the bones, remove fat and skin;
Cut the poultry flesh into strips 4-5 cm long, add salt and season with washed and finely chopped basil sprigs;
Place the spicy cold cuts in a bowl, pour in fresh kefir and leave to marinate in a cool place for half an hour;
Transfer the chicken with the filling to a deep saucepan and simmer over low heat until 2/3 of all the liquid has evaporated;
Wash and chop a bunch of fresh herbs well and sprinkle the finished dish with it before serving.

Chicken fillet rolls in the oven

You will need:

2 small chicken breasts (about 0.8 kg);
2 cloves of garlic;
4 teaspoons curd cheese;
1 bunch of parsley;
1 bunch of chives;
sea salt to taste;
a couple of pinches of khmeli-suneli seasoning;
1 tablespoon paprika;
1.5 teaspoons vegetable oil (for greasing the mold).

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

Cooking recipe step by step:

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

Recipes for delicious dietary chicken breast with buckwheat in the oven

Required Products:

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

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

Work progress:

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

Recipe for dietary chicken with vegetables in a slow cooker

Required Products:

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

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

A simple dietary recipe for cooking chicken breasts with vegetables in a slow cooker in detail:

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

Diet chicken soup in a slow cooker

Ingredients:

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

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

Recipe step by step:

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

Chicken cutlets in a steamer

You will need:

0.4-0.5 kg chicken breast fillet;
1 tablespoon of semolina;
2-3 quail eggs;
5-8 sprigs of dill;
5-8 sprigs of parsley;
1 clove of garlic;
1 tablespoon paprika;
spices and salt to taste.

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

How to cook dietary steamed chicken breast cutlets:

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

Bon appetit!

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

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

Diet salad of chicken breast and tomatoes

To prepare you need:

2 breasts;
150 g arugula or other salad 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.

Preparation:

Diet chicken breast with lemon and herbs

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

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

Preparation:

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.
Remove the chicken from the heat and transfer it to a baking dish. Place lemon slices and thyme on top.
Place 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 bell pepper;
2 chicken breasts;
1 can canned or fresh frozen corn;
2 cups diced pumpkin
salt and pepper to taste.

Preparation:

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

Chicken breast baked with pesto sauce and tomatoes

For 4 servings you will need:

2 chicken breasts without skin;
2 medium tomatoes;
30-40 g of cheese - grate.

for pesto:

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

Preparation:

First, prepare the pesto sauce: mix basil, garlic, grated hard cheese, salt and pepper 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.
Cut each chicken breast lengthwise into thin slices. You will get four slices.
Place the chicken on foil, add salt and season. Brush each piece of meat with 1 tbsp. pesto sauce.
Place the pan in the oven at 180 degrees for 15 minutes.
After 15 minutes, remove the baking sheet. Cut the tomatoes into circles and place on the breast, sprinkle cheese on top and put in the oven for another 5 minutes until the cheese melts.
Chicken breast with pesto and tomatoes is ready.

We will need:

one chicken breast;
three cloves of garlic;
20 ml olive oil;
4 tbsp. spoons of soy sauce.

How to cook diet chicken breast

Remove the skin from the breast; you can also separate the meat from the bone if desired. Place the skinless breast or fillet in a cup and pour in the sauce.

Add olive oil.

Grate the garlic cloves or pass them through a press directly into the cup with the chicken.

If desired, you can add ground black pepper or other seasonings that do not contain salt. By the way, it is completely absent from the recipe. The breast should be in the marinade for at least half an hour, and in order for it to be better soaked, turn it over sometimes. You can prepare the marinade separately by mixing garlic, oil and sauce in a small container.

Wrap the breast in foil. I used several sheets of foil at once to create something like a cup. The remaining marinade was also poured into foil. Wrap the breast tightly and carefully so that the foil does not break.

Bake the breast in a hot oven at 220C for 40 minutes. If the breast is small, then you will need less time.

As I already said, dietary chicken breast can be eaten in any form. If you decide to serve the dish hot, chop fresh vegetables or prepare a side dish of rice or mushrooms, and possibly fruit.

And if you wish, make a simple salad. Cut the meat, fresh cucumbers and tomatoes into strips, grate the boiled egg and season with sour cream or lean mayonnaise.