Many people know about the useful properties of dietary chicken breast, but few people know how to cook it properly, which sometimes causes a rejection of a product so valuable to the human body.
Indeed, with the wrong approach, diet chicken breast turns out to be fresh and overdried, but cooking meat so that it turns out to be tender, juicy and soft is quite simple.
Dietary chicken breast - general principles and subtleties
• For the preparation of dietary chicken breasts, it is best to take chilled meat, frozen meat takes longer to cook, which means that it can be easily digested, which will give the chicken stiffness and dryness.
• Peel should be removed from diet chicken breasts, even though they add richness to the meat. It contains cholesterol and harmful substances, which already makes chicken breast not dietary. To add juiciness, use sauces and marinades, additional ingredients.
• Pre-slaughtering meat contributes to fiber breakdown, making dietary chicken breasts soft.
• Before cooking, the meat should be thoroughly rinsed, stoned and dried.
• Meat is cut according to the recipe: cubes, bars, but always across the fibers. However, most often, diet chicken breast is prepared in one piece.
• Do not spare the effort and time to prepare sauces and a selection of all kinds of spices, seasonings, herbs and spices. Dietary chicken breast actually loves such supplements, but in moderation.
Dietary chicken breast in the oven
Dietary chicken breast prepared according to this recipe without the addition of fats and oils is juicy and tender due to the juice secreted by vegetables and the presence of broth. This recipe is also unique in that the additional ingredients included in the composition can be interpreted to suit your taste preferences, reducing, adding, adding or removing certain products.
Ingredients:
• 300 grams of chicken breast;
• two carrots;
• 200 grams of broccoli;
• several cloves of garlic;
• 180 ml of chicken stock or water;
• spices - to taste;
• 100 grams of canned or frozen peas.
Cooking method:
1. Spread washed and dried breasts with spices, set aside for ten minutes for soaking.
2. Peel the carrots, cut into 2-3 parts, divide the broccoli into inflorescences.
3. Put all the prepared ingredients in a baking bag, pour in a slightly salted broth, tightly bandage the bag, put it on a baking sheet. If you don’t have a baking bag, you can use foil, having made some kind of envelope from it, only the edges will need to be fixed especially carefully so that the broth does not pour out during cooking.
4. Cook a diet chicken breast with vegetables for about 30 minutes.
5. Carefully remove the meat and vegetables on a plate, pour the broth. You can sprinkle chopped herbs on top, which will give the dish a special aroma and taste. Serve hot.
Dietary Chicken Breast in Sour Cream Sauce
Dietary chicken breast in sour cream sauce is a delicious and versatile dish. It goes well with any side dishes and is perfectly complemented by various vegetables.
Ingredients:
• 400 grams of chicken breast;
• vegetable oil;
• one medium-sized onion;
• salt, pepper, spices - to taste;
• 200 grams of low-fat sour cream.
Cooking method:
1. Heat one spoon of vegetable oil in a pan, fry chopped onions on it until transparent.
2. Add the chicken breast, cut into small pieces, all kinds of spices, salt, mix. Cook with a lid on the pan for about ten minutes. Stir the meat periodically so that it is fried on all sides.
3. Pour in sour cream, simmer diet chicken breast for another ten minutes until the meat is ready and thickened with sour cream.
Spicy Diet Chicken Breast
The tenderness and piquancy of a dietary chicken breast is given by soy sauce and ginger. Despite the modest set of ingredients, the meat is fragrant and juicy.
Ingredients:
• a pound of chicken breasts;
• onion;
• two to three cloves of garlic;
• green onions - to taste;
• ginger root - to taste;
• 50 ml of soy sauce;
• 10 grams of potato starch;
• 20 ml of vegetable oil;
• spices - to taste;
• one and a half glasses of chicken stock.
Cooking method:
1. Cut the breast into small cubes.
2. Prepare marinade from soy sauce, oil, spices and diluted in 20 ml of water. Mix it with chicken pieces, put in the refrigerator for 30 minutes.
3. Grind onions, chives, and garlic.
4. Peel the ginger root and cut into thin strips.
5. Heat a little vegetable oil in a cauldron or saucepan, put all the vegetables and spices, fry for 5 minutes.
6. Add the pickled breast, add heat and stirring rhythmically, fry the meat to white, then reduce the heat and simmer the dish for at least 20 minutes.
Dietary Nut Breaded Chicken Breast
Love original dishes but don’t like messing around in the kitchen? Then a nutty breading diet chicken breast recipe is perfect for you. Simple, and most importantly, delicious.
Ingredients:
• 400 grams of chicken breasts;
• two eggs;
• half a glass of breadcrumbs;
• 100 grams of chopped walnuts;
• curry - to taste;
• salt, pepper - to taste;
• 1-2 tablespoons of vegetable oil.
Cooking method:
1. Wash breast, dry, cut into fillets. Spread with salt and pepper.
2. Combine breadcrumbs and chopped nuts in a small container, add curry - this will give the dietary chicken breast an appetizing color.
3. Beat eggs lightly with a fork, add a little salt.
4. Cover the baking sheet with parchment paper so that it does not stick during cooking, grease the mold with vegetable oil.
5. Dip each filet first in the egg mixture, then in a nut breading.
6. Put the carefully prepared breast on a baking sheet, cover the form with foil.
7. Bake for 20 minutes.
8. Serve with fresh vegetables and favorite sauces.
Italian Diet Chicken Breast Soup
Do you think that since soup means boiled, tasteless meat, potatoes and vermicelli or vegetables? But no. This diet chicken soup is filled with the scents of fried garlic and onions, juicy tomatoes and delicious dumplings (gnocchi).
Ingredients:
• 600 grams of chicken breasts;
• one onion;
• 6-8 cloves of garlic;
• 30 ml of olive oil;
• 200 grams of Pesto sauce;
• salt and pepper - to taste;
• a pound of gnocchi;
• 5-6 cherry tomatoes;
• 2 liters of chicken stock.
Cooking method:
1. Salted, dried and salted breasts, pepper, pour olive oil and put on a baking sheet.
2. Peel the onion and garlic, cut the onion into four parts and disassemble into "petals", chop the garlic into slices. Sprinkle pickled breasts on them.
3. Bake the chicken for about half an hour, then cool and cut into small pieces.
4. Grind the fried garlic and onions in a blender, and then mix with three tablespoons of Pesto sauce and chicken broth.
5. Put the remaining sauce into pieces of meat and mix, give the breast time to infuse and soak.
6. Meanwhile, boil the garlic-onion broth, put the dumplings, cook them until cooked. Usually, the gnocchi is ready right after the ascent, but you can clarify this point by reading the instructions on the pack.
7. Put a small amount of dietary chicken breasts fried and marinated in sauce in the serving plates, pour in the broth with gnocchi, garnish the soup with halves of cherry tomatoes.
Dietary chicken breast baked with zucchini
Thanks to vegetables, diet chicken breast is deliciously tender. The dish is ideal for people who are anxiously watching their figure.
Ingredients:
• 700 grams of chicken breast;
• two young zucchini;
• two onions;
• three tomatoes;
• half a glass of kefir;
• 20 ml of vegetable oil "
• salt, spices - to taste;
• garlic - optional.
Cooking method:
1. Rinse all the vegetables and cut into cubes of the same size. If you use garlic, chop it. Cut the breast into small cubes.
2. Put on a baking sheet in even layers: first zucchini, then chicken pieces, tomatoes, onions.
3. Pour butter in kefir, pour salt, spices to taste, add chopped garlic, mix.
4. Pour the prepared ingredients with kefir sauce.
5. Stew in the oven for 25-30 minutes.
Dietary Chicken Breast in Caesar Salad
The classic way to make a world famous salad, as close as possible to the original recipe. Serve such a salad with diet chicken breast immediately after cooking.
Ingredients:
• 350 grams of chicken breast;
• 100 grams of lettuce;
• 200 grams of white loaf;
• Art. a spoonful of sweet mustard;
• olive oil;
• two chicken eggs or four quail;
• half a lemon;
• clove of garlic;
• salt and pepper;
• 50 grams of Parmesan cheese.
Cooking method:
1. Separate the washed breast from the bone, remove the skin from it.
2. Lightly beat off the fillet, rub with salt and pepper, put in the refrigerator for half an hour.
3. Cut the long loaf into cubes. Sprinkle a little oil and fry until golden on a baking sheet.
4. Preheat the pan, pour a couple of tablespoons of oil, fry the breasts soaked in spices over high heat, turning them from side to side. Thanks to this method of preparation, the meat does not dry out, closing the moisture inside the crust formed.
5. Beat eggs boiled in boiling water for 30 seconds with mustard, squeezed lemon juice, salt, chopped garlic and pepper. When the mass becomes homogeneous, slowly pour in two small tablespoons of olive oil. The consistency of the sauce should be like liquid sour cream.
6. Wash and dry the lettuce leaves, pick into pieces of any size directly with your hands. Put greens in a salad bowl, pour half the sauce, mix.
7. On top of salad leaves, lay chicken breast and crackers, sprinkle with grated Parmesan, sprinkle with the remaining sauce.
8. Optionally, decorate the salad with cherry tomatoes.
Dietary chicken breast in a slow cooker
Do not believe it, but for the preparation of dietary chicken breast in a slow cooker, the preliminary preparation of the product will take no more than 5 minutes. Breast can be served with a traditional side dish, salad, as a cold snack on the buffet table. It is used for making sandwiches, hamburgers, salads.
Ingredients:
• 500 grams of chicken breast;
• two cloves of garlic;
• salt.
Cooking method:
1. Rinse the breast, remove the skin, remove the bones, cut lengthwise into two parts.
2. Peel and chop the garlic into thin slices.
3. Make small cuts in a slightly beaten filet, stick in each garlic, grate the meat with salt, pepper if desired.
4. Wrap diet chicken breast with foil, place in a multi-cooker bowl.
5. Cook by setting the “baking” mode for 30 minutes.
Dietary Chicken Breast - Tips and Tricks
• Do not cook diet chicken breast for a long time, 30 minutes is enough to cook or bake.
• When marinating, cut the breast in several places with a knife.
• Use baking bags, foil, breading to prepare a dietary chicken breast - this way the meat, even without additional ingredients and sauces, will turn out to be tasty and juicy.
• If you need to fry the breast, set the fire to maximum, hold the fillet for a minute on one side, then a minute on the other so that the chicken is crusted, then reduce the heat and continue cooking. This prevents the meat juice from being subtracted during cooking.
• Diet chicken breast coated with regular soy sauce and baked in foil is a great alternative to harmful store-bought sausages.
