Healthy eating can be very varied and tasty. This is not necessarily a dry piece of chicken and a bland salad. From the same chicken breast you can prepare a variety of dishes that combine benefits, low calories and excellent taste. In this article we have collected interesting, in our opinion, dietary dishes made from chicken breast. We invite you to consider the recipes.

Tender kebab “May”

First, let's prepare the meat. Chicken breasts need to be separated from the bones and the skin removed. Cut the resulting fillet into pieces about 5 cm in size. The meat must be cut along the grain so that the pieces do not fall apart later.

As with any barbecue, the meat needs to be marinated. First, sprinkle it with spices. You can take any herbs, not necessarily Italian ones. Even a ready-made set of barbecue spices will do.

But especially with chicken breast, paprika, oregano, ginger, and all types of peppers are combined. Grate the onions or chop using a blender or meat grinder. The method of grinding does not play a role here, the main thing is to get onion pulp. It is this that will make dry meat tender and soft.

The taste of onion is not felt at all in the finished dish. Mix the pieces of meat with chopped onions and leave in the refrigerator for 1 hour.

After this time, add kefir (or yogurt, whey) to the meat. It is better to take low-fat fermented milk products. They will give the breasts tenderness. Mix everything well and put it in the refrigerator again. The marinating time is at least an hour, but you can leave it for longer, for example, overnight.

Before frying, the meat needs to be salted. The shashlik is cooked over coals until crispy (but not overcooked). When serving, the finished tender kebab can be sprinkled with lemon juice.

Light but satisfying soup “Minutka”

To prepare Minutka soup you will need:

• water - 1.5 l;
• chicken breast - 1 pc.;
• oat bran (or flakes that require cooking) - 2 tablespoons;
• chicken egg - 1 pc.;
• greens - to taste;
• salt - to taste.

Cooking time - 40 minutes.

Calorie content - 72 kcal per 100 g.

This soup is not only dietary. Thanks to oat bran, it is quite filling and cooks very quickly.

The most time-consuming part is preparing the minced meat. To do this, remove the bones and skin, and grind the meat in a meat grinder.

We form small meatballs from the minced meat, throw them into boiling salted water.

When the water boils again, cook the meatballs for about 5 minutes and add oat bran or flakes to the resulting broth. Flakes that do not require cooking will not work. It's better to take Hercules flakes. Mix everything and cover with a lid - let it cook.

And at this time we will break a chicken egg into a cup, beat it with a fork, whisk or blender. When the soup boils, pour the beaten egg into it in a thin stream, stirring continuously.

Wash the greens thoroughly and chop finely. You can take any greens. Standard set - onion, dill, parsley. But there should not be too much of it, so as not to interrupt the delicate taste of the soup.

Sprinkle the soup with herbs and turn off. Let it sit for a few minutes and then serve.

Warm chicken salad with oranges “Spicy”

To prepare the “Spicy” salad you will need:

• chicken breast - 1 pc.;
• orange - 1 pc.;
• spinach - 1 bunch;
• garlic - 1 small head;
• hot red pepper - 1 pod;
• parsley - several sprigs;
• refined sunflower or olive oil - 1 tablespoon;
• salt - to taste.

Cooking time: 20 minutes (+ 1 hour for marinating).

Calorie content - 94 kcal per 100 g.

Separate the chicken breast from the bones and skin and cut into small cubes. Peel the orange, divide it into segments and cut into pieces of approximately the same size. Peel the garlic, wash the spinach and parsley thoroughly.

The chicken breast for this salad needs to be marinated so that it becomes tender and flavorful. To do this, grind the pepper, garlic and parsley using a blender and mix with olive oil. By the way, you can take less garlic, and the pod hot pepper replace with a few pinches of ground hot pepper - this is for those who don’t really like spicy things.

Mix the meat with the marinade and leave it in the refrigerator for an hour.

After an hour, fry it in a dry hot frying pan without oil until golden crust. Chicken breast, especially marinated, cooks very quickly, so it is important not to overcook or dry it out.

When the meat is fried, the salad can be assembled. On a plate, place spinach leaves in one layer, orange slices and golden chicken on top. Then sprinkle the salad with salt and serve.

Incredibly delicious - an exquisite dessert with cocoa flavor.

Curd pie with apples - delicious and healthy dessert which you can afford on a diet.

Do you know how to cook delicious potato pancakes with minced meat? Read the recipe.

Fried chicken breasts

To prepare diet fried chicken breasts you will need:

• chicken breast - 1 pc.;
• spices (khmeli-suneli) - to taste;
• salt - to taste;
• lemon juice - from half a lemon;
• foil.

Cooking time: 45 minutes (+ 2 hours for salting).

Calorie content - 189 kcal per 100 g.

A healthy lifestyle and dietary nutrition are not a reason to deny yourself fried chicken. It can also be healthy, but very tasty. And besides, the meat according to this recipe will not burn, and after cooking it you will not need to wash the stove and pan from greasy drops.

So, let's prepare the meat: peel the breast and remove the bones. The fillet needs to be washed cold water and dry paper towel. Dry meat will cook better.

Then rub the dried meat with spices and salt. We carefully wrap the prepared pieces in several layers of foil as tightly as possible, without voids.

Heat a dry frying pan and place a package of meat on it. Close the lid and leave for 20 minutes. Then fry on the other side for another 15 minutes, also with the lid closed.

Fried chicken is ready! But before taking it out, you need to let it cool a little so that it is saturated with its juice, and only then open the foil. Before serving, sprinkle the meat with lemon juice.

Dietary dishes from chicken breasts in a slow cooker

Chicken steamed meatballs with cauliflower

To prepare meatballs you will need:

• chicken breast fillet - 400 g;
• cauliflower - 400 g;
• chicken egg - 1 pc.
• salt, spices - to taste.

Cooking time: 45–60 minutes (depending on the multicooker model).

Calorie content - 115 kcal per 100 g.

These meatballs will appeal to those who don't like cauliflower. It will give the chicken meat tenderness, but its taste will not be felt.

So, you need to separate the cabbage into inflorescences and cook in boiling salted water for a couple of minutes. Place in a colander and leave to drain excess water.

At this time, let's take care of the chicken - twist the fillet in a meat grinder.

We lightly squeeze the cabbage, which has already flowed around and cooled down, with our hands and also pass it through a meat grinder.

Mix cabbage and minced chicken, beat in an egg, add salt and spices. They shouldn't be too hot or spicy. You can take, for example, Italian or Provençal herbs. Or you can simply add a pinch of ready-made seasoning for chicken dishes.

Knead the minced meat and form small, neat meatballs.

Pour water into the multicooker bowl (the amount depends on the specific model). We place a container for steaming on top (usually it comes with a multicooker) and transfer our meatballs into it.

Diet chicken breast pastrami

To prepare pastrami you will need:

• chicken breast - 1 pc.;
• water - 1 l;
• salt - 1 teaspoon;
• garlic - 3 large cloves;
• grain mustard - 2 tablespoons;
• Refined sunflower or olive oil - 2 tablespoons;
• mixture of peppers - to taste.

Cooking time - 2.5 hours.

Calorie content - 157 kcal per 100 g.

Anyone who finds it difficult to refuse sandwiches with sausage or ham should definitely try this dish. Pastrami is healthy, natural, low-calorie and very, very tasty.

You can cook it in the oven or in a slow cooker. In any case, it cooks very quickly.

We start by brining the breast. This will help get rid of the dryness inherent in white chicken meat and get a tender and juicy product.

Remove the skin and leave the meat with bones. We dilute salt in water. We prick the breast in several places with a knife, fork or wooden skewer. Soak it in brine for about 2 hours (more is possible if there is no free time for cooking).

Peel the garlic and cut each clove into several pieces. Remove the fillet from the brine and dry it with paper towels. Next, you need to make several cuts evenly in it, into which you place pieces of garlic.

Mix mustard with oil and add a couple of pinches of pepper. Rub the breast with this mixture.

Then we put it in the multicooker bowl and set the “baking” mode. The time depends on the specific multicooker, but on average it is 8–10 minutes for one side and the same for the other. If the multicooker has 3D heating, then there is no need to turn the pastrami over.

When the required time has elapsed, chicken breast You can’t take it out right away. Let it sit in the closed slow cooker for 2 hours until it cools. During this time, the meat juices will be evenly distributed in it, it will become tender but dense, and it can be cut into thin pieces with a sharp knife.

Bon appetit!

Chicken fillet is the most valuable product in a bodybuilder’s diet. With a low calorie content of 110 kcal per 100 g, it contains as much as 23 grams of protein and only 1.2 grams of fat. In addition to easily digestible protein, chicken fillet contains magnesium, calcium, phosphorus, vitamins A, B1 and B2, as well as nicotinic acid.

Due to its low cholesterol content, chicken breast is included not only in the diet of athletes, but also in the dietary menu for people with diseases of the cardiovascular system, liver and gastrointestinal tract. However, due to the low fat content, the meat often turns out dry and tough, although this can be avoided with proper preparation.

Chicken fillet baked in foil

Ingredients:

• Chicken fillet – 1 kg
• Garlic – 4-5 cloves
• Spices

Rinse the fillet under running water, cut off fat and films. Make a cut in the thickest part of each piece. Prepare a 4% salt solution. Soak the meat in cold salty water for 20-40 minutes. Then take out the fillet, pat it dry with a paper towel and rub with spices - this could be a mixture of peppers, curry, coriander, herbs. Pack each piece of meat in a foil envelope, first placing pieces of garlic in the cuts and folds. Preheat the oven to 90˚C. Place the envelopes with meat on a baking sheet and place in the oven. Bake for 2 hours, making sure the oven temperature does not rise. The fillet turns out juicy and tender - it can be served with a side dish or used for sandwiches.

KBJU per 100 g:

• Proteins – 24.88 g
• Fat – 1.56 g
• Carbohydrates – 0 g
• Calorie content – ​​119.13 kcal

Grilled chicken breast

Ingredients:

• Chicken fillet – 1 kg
• Lemon – ½ pc.
• Dijon mustard – 2 tsp.
• Black pepper
• Dried thyme

Rinse the meat under cool running water. After making cuts as in the previous recipe, place the fillet in a bowl or pan. Squeeze the juice from half a large lemon, add mustard, pepper and chopped dried thyme. Don't add salt! Mix the meat thoroughly, cover with a lid and leave for 25-30 minutes.

To fry the fillet, you can use a regular grill (you can take marinated meat with you outdoors), an electric grill, an air grill, a grill pan - any method convenient for you will do. Fry the meat for 10-15 minutes on each side until golden brown. Salt directly when serving. Instead of salt you can use soy sauce, or homemade sauce from low-fat sour cream, herbs, garlic and salt.

KBJU per 100 g:

• Proteins – 30.05 g
• Fat – 1.88 g
• Carbohydrates – 1 g
• Calories: 158.18 g

Low calorie nuggets

Ingredients:

• Chicken fillet – 1 kg
• Small oat flakes – 150 g
• Egg white – 3 pcs.
• Curry

Wash the fillet, cut into pieces the size of a matchbox and salt in water, as in the first recipe. Then delete excess liquid. Pour the egg whites into a bowl, add the meat there and mix well. In a separate bowl, mix oatmeal, ¼ tsp. salt and curry - it will give the crust a golden color. Dip each piece of meat in breading and place on a baking sheet lined with parchment. Preheat the oven to 200˚C, place the meat in it and bake for about 15 minutes.

KBJU per 100 g:

• Proteins – 21.04 g
• Fat – 1.87 g
• Carbohydrates – 8.53 g
• Calories: 137.8 g

Stewed chicken fillet with vegetables and rice noodles

Ingredients:

• Chicken fillet – 1 kg
• Thin rice noodles – 200 g
• 2 medium tomatoes
• 1 medium zucchini
• 2 salad peppers
• 1 onion
• Sunflower oil – 1 tbsp.
• Spices

Heat the oil in a kettle or saucepan, add finely chopped onion and fry until transparent. Place the pre-washed and cut into small pieces meat into the pot, lightly fry, stirring constantly. Cover with a lid and place on low heat. Peel the tomatoes and zucchini and cut into small cubes. Cut the salad pepper into strips, first removing the centers. Place the vegetables in the pot with the meat, stir, add salt and spices to taste. When the vegetables are ready and have released their juices, add the rice noodles to the pot, wait until they soften and stir. In 3-4 minutes the dish will be ready. By the way, it can also be cooked in a slow cooker.

KBJU for 100g:

• Proteins – 19.92 g
• Fat – 3.41 g
• Carbohydrates – 12.85 g
• Calorie content: 167.29 kcal

Omelet with chicken breast and tomatoes

Ingredients:

• Boiled chicken fillet – 200 g
• Eggs – 2 pcs.
• Tomato – 150 g
• Sunflower oil – 5 g
• Spices

Divide the meat into fibers. Heat a frying pan with a little oil, place chopped tomatoes on it, fry until golden brown. Beat the eggs, adding salt and spices. Mix the egg mixture with the meat and pour into the pan. When the eggs “set” on the bottom, switch the heat to minimum and cover the pan with a lid. Fry until done.

KBJU for 100g:

• Proteins – 16.27 g
• Fat – 5.22 g
• Carbohydrates – 1.52 g
• Calorie content: 119 kcal

Salad "Cubes"

Ingredients:

• Boiled chicken fillet – 500 g
• Boiled sweet potato – 300 g
• Feta – 150 g
• Avocado – 1 pc.
• 2 medium cucumbers
• Sprig of fresh basil
• Olive or sesame oil – 2 tbsp.
• Dijon mustard – 2 tsp.

Cut the meat into cubes. Do the same with avocado, feta and pre-peeled vegetables. Finely chop the basil. Mix everything in a bowl, adding oil, mustard and salt.

KBJU for 100g:

• Proteins – 13.47 g
• Fat – 8.63 g
• Carbohydrates – 4.76 g
• Calorie content: 148.4 kcal

Chicken breast meatballs with cottage cheese

Ingredients:

• Chicken fillet – 1 kg
• Soft skim cheese– 400 g
• Eggs – 4 pcs.
• Garlic – 5 cloves
• Spices

Rinse the fillet and grind using a blender or meat grinder. Mix with cottage cheese and eggs until smooth - it’s best to use a blender here too. Salt, add chopped garlic and spices to taste. Pour 1-1.5 cm of water into a deep frying pan, place on fire, and bring to a boil. Form the minced meat into balls and place in a frying pan. To prevent the mixture from sticking to your hands, moisten them with water. Cover the meatballs with a lid, place on low heat and simmer for 20-30 minutes, until the water has almost completely evaporated.

KBJU for 100g:

• Proteins – 20.06 g
• Fat – 2.22 g
• Carbohydrates – 0.42 g
• Calorie content: 106.8 kcal

Style Summary

Chicken fillet is a healthy and nutritious product. With a little imagination, you can prepare many tasty and low-calorie dishes from it. We hope that our dietary chicken breast dishes will diversify your diet and make your diet more enjoyable.

Many people value chicken fillet primarily for its dietary properties, but at the same time, this is precisely the reason for the low popularity of this meat. If you cook chicken breast incorrectly, it will be very dry and not particularly tasty. Therefore, we want to tell you about how a dietary chicken breast should be baked in the oven in order to remain juicy, aromatic, tasty, but not harm your figure.

Methods for preparing chicken breast

How to cook chicken fillet so that it has a rich taste and remains low in calories? Of course, this requires avoiding frying. In this case, different sauces and marinades are used. Of course, in this case we're talking about not about store-bought mayonnaise. The most optimal way to prepare chicken breast from a dietary point of view is baking in the oven.

Chicken fillet crusted with parsley and pepper

Required ingredients:

• 4 chicken breasts (boneless, skinless);
• 3 cloves of garlic;
• a handful of parsley;
• small red pepper;
• 2 tablespoons olive oil.

Preheat the oven to 200 degrees. Place the breasts in a baking dish, after rubbing it with spices and herbs to taste. Coarsely chop the red pepper and grind it in a blender along with the parsley and garlic, then pour it in olive oil and stir.

Rub the chicken with this mixture, add a few tablespoons of water to the baking dish and place in the oven for about 25 minutes, without covering the dish with anything.

Chicken fillet in a sleeve or baking bag

Required ingredients:

• 2 chicken breasts on the bone;
• 4 cloves of garlic;
• 1.5 spoons of hot chili sauce with garlic;
• a teaspoon of European sweet mustard;
• a teaspoon of vegetable oil;
• chicken seasoning;
• ground black pepper;
• salt.

Mix mustard with hot sauce, oil, black pepper, rub the resulting mixture onto the chicken fillet, also adding chopped garlic to it. Let the chicken breasts marinate for several hours. Then place them in a baking sleeve and place in the oven, preheated to 190-200 degrees, for about 40 minutes. Then increase the temperature, cut the bag and bake for another 10 minutes until the fillet is browned.

Chicken fillet baked in sour cream sauce

Required ingredients:

• 400 grams chicken fillet;
• 8 bay leaves;
• 5 spoons of sour cream;
• 3 cloves of garlic;
• pepper mixture;
• khmeli-suneli;
• salt.

Line a baking dish with foil. Rub the breast with a mixture of peppers and seasonings, and then stuff with pieces of garlic. Then coat the fillet on all sides with sour cream. Break the bay leaves into pieces and place them around the fillet. Place the pan in the oven, preheated to 150 degrees, for about half an hour. After this time, increase the temperature to 200 degrees and bake until the chicken is done.

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 healthy eating You 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:

1. Wash the bird's breast and blot the moisture with a napkin. Using your index finger, separate the flesh from the ribs and tear off central part from the ridge. Trim any remaining meat from the bones, remove fat and skin;
2. Cut the poultry flesh into strips 4-5 cm long, add salt and season with washed and finely chopped basil sprigs;
3. Place spicy cold cuts into a bowl, pour fresh kefir and leave to marinate in a cool place for half an hour;
4. Transfer the chicken with the filling to a deep saucepan and simmer over low heat until 2/3 of all the liquid has evaporated;
5. 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:

1. 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;
2. 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);
3. Peel the garlic cloves and pass them through a crusher, turning them into a paste;
4. Salt the chopped meat, rub with garlic gruel and season with suneli hops;
5. 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;
6. 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:

1. 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;
2. 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;
3. Peel the carrots, grate the root vegetable on a coarse grater and place in a pot;
4. 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;
5. Wash the buckwheat well, sort it (if necessary) and put it in a pot;
6. Cut half the pepper into strips or cubes (in any shape) and complement the main dish;
7. 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;
8. 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.

Simple dietary recipe cooking chicken breasts with vegetables in a slow cooker in detail:

1. 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;
2. While the main component of the dish is marinating, start preparing the vegetables. Peel the carrots, remove the core of the pepper, separate the cauliflower into individual inflorescences, trim the stalk and tip of the zucchini. After rinsing with water, cut the carrots, zucchini and peppers into large rings;
3. 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;
4. 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;
5. 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 extra oat flakes.

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

Recipe step by step:

1. 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;
2. 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;
3. Using a fork (two), remove the cooked meat from the soup, separate the flesh from the bones and cartilage, cut into small pieces;
4. A quarter of an hour before the end of cooking, add oatmeal to the soup;
5. 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;
6. After sound signal(turn off the appliance) cover the pan with a lid and let it sit 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:

1. Wash and finely chop the greens, grate the garlic on a fine grater;
2. 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;
3. Combine the herbs and garlic with minced meat, break the eggs into the resulting mass, add semolina, salt and spices, mix thoroughly until smooth;
4. Wet your hands with water or vegetable oil and form small cutlets from the minced meat, rolling them in paprika;
5. 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.

Those who tend to be overweight are forced to constantly monitor their figure and their diet so as not to gain extra calories, and with them, kilograms. In most cases, they choose chicken, which is considered an ideal dietary protein product. Healthy, promotes weight loss, low-calorie, nutritious, allows you to prepare a lot of new dishes every day.

This is where the chicken diet comes from, which is ideal for the menu of athletes and anyone who is struggling with excess weight.

Mechanism of weight loss

Why did the chicken diet suddenly become used for weight loss? How can meat help you lose weight? It turns out the mechanism is quite simple:

• the absence of fats and carbohydrates forces the body to first expend excess fluid (it makes up a significant part of excess weight), then glucose from muscle protein, and, finally, fat reserves on problem parts of the body;
• chicken meat contains a lot of protein, which restores muscle mass when losing weight, making the body pumped up;
• it contains many vitamins and microelements, so you don’t have to wait for exhaustion;
• its nutritional value eliminates the feeling of hunger and suppresses appetite;
• In order for the diet to be also low-calorie, you need to properly cook the chicken and know which parts of it are best to eat.

Calorie content of individual parts chicken meat and by-products:

Calorie content of chicken meat prepared in different ways:

According to these tables, it becomes clear that a low-calorie diet based on chicken breast, boiled or stewed, is ideal for weight loss.

Basic principles

You need to know a number of secrets: how to cook, how to eat meat and even how to change your lifestyle.

1. Optimal duration: a chicken diet for 7 days will not allow the body to feel a lack of certain substances and become depleted, but lose 3-4 kg while maintaining muscle mass within this period it will be possible.
2. Of all the parts of the bird, it is better to use chicken fillet.
3. To reduce the fat content in meat, you need to remove the skin and fat layers from the chicken before cooking.
4. Cook the dishes in the second chicken broth, i.e. the first water is drained after boiling.
5. The best cooking methods are boiling, baking in foil, stewing.
6. Chicken is served with vegetables and herbs: vegetable fiber accelerates the absorption of fats remaining in the bird.
7. Maintain at the proper level physical activity so that the calories consumed are expended.
8. Drink plenty of pure water.
9. In order not to get frustrated, don’t be lazy to prepare different dishes.
10. The exit should be gradual: in the first 2 days beef is introduced, then pork, lamb comes last. It is better to start eating fried meat only for 5-6 days.

The chicken diet is one of the few that one cannot dare to call a hunger strike, it is so nutritious and tasty. But for weight loss to be effective, know how to properly cook and eat this dietary meat.

Contraindications

Unfortunately, the chicken diet has a number of contraindications:

• diseases of the kidneys, urinary system, gastrointestinal tract, heart;
• pregnancy;
• lactation;
• chronic diseases;
• age under 18 and after 55;
• rehabilitation period after surgery or protracted illness.

Many may argue that seriously ill patients are even specifically prescribed boiled chicken broth during the recovery period, as it is very healthy and nutritious. However, we are not talking about good nutrition, but about losing weight and dieting, which do not have a balanced diet and are therefore contraindicated in the listed categories.

Advantages and disadvantages

Undoubtedly, the diet has many more advantages than disadvantages. However, both of them must be studied and analyzed at the preparation stage. This will help avoid disappointment.

• excellent taste qualities dishes;
• easy to carry;
• absence of depression;
• the body is saturated with a large amount of vitamins and minerals;
• the immune system is strengthened;
• preservation of muscle mass;
• special value for athletes: chicken broth helps develop greater physical endurance;
• normalization of pressure.

• risk of allergy to chicken protein;
• rapid return of lost kilograms;
• increased load on the kidneys;
• too long a period can lead to a lack of fat, which will negatively affect metabolism;
• digestive problems as side effects: flatulence, constipation, bloating;
• risk of protein intoxication.

Are you ready to face these shortcomings? Won't they scare you?

Options

There is plenty to choose from.

With rice

There are many variations of the chicken and rice diet. Their combination is explained by an attempt to balance the diet so that it contains not only protein (for muscle mass), but also carbohydrates. Losses can be up to 1 kg per day. Duration may vary.

You need to stock up on brown or wild rice. Soak a glass of cereal in water in the evening, boil or steam it in the morning, but without salt and spices.

• Option 1. Mixed

Designed for 3 or 5 days, but no more. During the day you need to eat 1 kg in small portions boiled rice and 500 grams of breast.

• Option 2. Alternation

It is very useful to alternate carbohydrate and protein days: for a day (or 2, or 3 - depending on the chosen mode) sit on 1 kg of rice, then - on 1 kg of meat. Duration - from 3 to 6 days. You can drink green and black tea, coffee without sugar and milk. Even a teaspoon of honey is allowed.

• Option 3. With rice and vegetables

Designed for 9 days: rice, chicken, vegetables are consumed sequentially in a 3-3-3 rotation. During the first three days eat 1 kg of unsalted food daily brown rice. During the second 3 days - 1 kg of boiled breast without skin and salt. The last 3 days - 1 kg of vegetables. Focus on whites and greens (cabbage, onions, zucchini, cucumbers, herbs). You can take 200 grams of red ones (tomatoes, carrots, beets). Half of them should be consumed raw, half – heat-treated.

• Option 4. With rice and apples

The rice-chicken-apples diet is also based on the previous model. She is also 9 days old. But in the last three days you need to eat exclusively green apples and green.

All these diets are quite strict and lengthy. Therefore, you need to have iron willpower to reach the end and see minus 9-10 kg on the scales.

With buckwheat

Another tandem of proteins and carbohydrates is also suitable: chicken breast and buckwheat complement each other perfectly, preventing the body from becoming depleted. There may be two options here.

• Option 1. Strict

A glass of buckwheat is soaked in water in the evening and cooked in the morning without salt or spices. During the day, 500 grams of basic foods are eaten in portions. Duration - 3 or 5 days. Loss - 1 kg per day.

• Option 2. Gentle

With vegetables

Plant fiber accelerates the digestion of fats and promotes better protein absorption. Therefore, a diet based on chicken breast and vegetables is considered one of the most effective. It is easily tolerated, designed for 7 days, but can last a whole month, provided that the menu is varied and includes a small amount of fat (for example, vegetable oil).

Vegetables can be anything, but it’s better not to take potatoes and corn. Loss - 3-4 kg per week and about 10 per month. If you choose a long fast, unsweetened fruits, rice and buckwheat are allowed (rarely and in small quantities).

• With cabbage

A diet based on chicken and cabbage gives good results: you lose 700-800 grams per day, you don’t feel hungry, there are a huge number of food options. Sample menu for the day:

The optimal period for losing weight on chicken and vegetables is a week.

In addition to these options, the chicken broth diet is very popular. For 3 or 5 days, 300 ml of broth is eaten for lunch and dinner. All other dishes are also prepared on it. For taste, you can add a little salt and vegetables (carrots, onions).

Menu

A sample menu for the week will help you plan your diet:

Recipes

You need to know how to cook breast so that it is healthy, low-calorie and dietary (without salt, fat layers and skin). How more recipes you gain, the more varied your diet will be and the easier it will be for you to tolerate the diet.

;

clove of garlic.

Preparation:

1. Remove the skin and fat layers from the breast.
2. Cut into small slices.
3. Grind garlic and dill.
4. Mix meat with seasonings and add salt.
5. Pour in kefir.
6. Marinate for 1-1.5 hours.
7. Place the chicken along with the marinade in a dry frying pan.
8. Simmer covered over low heat for 30 minutes.
9. When serving, sprinkle with basil.

The chicken diet is nutritious and safe for health. That's why she has so many followers. In search of weight loss methods, men choose it, fearing hunger strikes without meat. The variety of the menu and the excellent taste of the dishes - all this makes this protein food system so popular.