Chicken fillet is the right choice for a person who prefers a healthy diet. It contains protein in pure form not burdened with fats. It contains a lot of vitamins, folic acid, riboflavin and niocin, which are good for the skin. Therefore, dietary chicken in the oven can safely be considered not only nutritious, but also a healing product.

Features of cooking dietary chicken meat

If we are talking specifically about dietary nutrition, you should use only the chicken fillet, which is also the breast or white meat. It has a minimum calorie content - no more than 112 Kcal per 100 grams of weight. If you compare the fillet and thighs of chicken in the oven, the calorie content of the latter will be 2 times higher. Bones and skins increase the nutritional value of white meat, so we decisively get rid of them before cooking.

Here are some more secrets of a tasty and healthy dietary meal.

• The fillet will be drier than without mechanical processing. It should only be baked in breading, sleeve or foil.
• Eliminate high temperature heat - frying and grilling. The dish acquires additional calories, and when using vegetable oil, carcinogenic substances are formed in it.
• Instead of salt, enrich the dish with spices, with them the baked chicken fillet in the oven will acquire a luxurious taste. All kinds of peppers, paprika, lemon juice, oregano, ready-made combinations of Italian herbs are in perfect harmony with it.
• Marinate the carcass for 2 hours at room temperature. If you need to marinate it in advance, for example, in the morning before going to work, cover it with cling film and refrigerate.
• Chicken fillet in the oven goes well with any vegetables. You can cook them together, in one form. Or separately and serve as a side dish. Broccoli, spinach, stewed carrots, or boiled asparagus are the perfect pair.

Use fresh meat, not frozen meat. In the process of defrosting, it not only loses useful substances, but also becomes more rigid. If you can't buy a fresh chicken, defrost it in the refrigerator, on the shelf farthest from the freezer.

Diet recipe with ginger and honey

This juicy chicken fillet in the oven is recommended by nutritionists, the authors of The Recipe to a Healthy Heart. The secret lies in the successful combination of crispy crust and seasonings, which make the chicken a delicious alternative to the greasy grilled carcass.

You will need:

• chicken breasts - 4 pcs.;
• honey - st. spoon;
• ground ginger and black pepper - ¼ teaspoon each;
• orange juice - Art. spoon;
• crushed natural cornflakes (sugar-free) - 1/3 cup;
• dried parsley - ½ tsp.

Preparation

1. Lubricate the pan with olive oil (spray is convenient). Place the washed and dried breasts in it.
2. Combine honey, orange juice, pepper and ginger. Lubricate the carcass with the resulting marinade.
3. Combine the cornflakes and parsley and sprinkle evenly over the breasts.
4. Preheat the oven to 180 °, place the baking dish in it, bake for 20 minutes.
5. Determine doneness by piercing the meat with a toothpick: the juice should not be pink.

Original chicken breast recipes

You can bake chicken breast in the oven for a festive table and on a weekday. In the first case, you want to get an exquisite, unexpected taste. And in the second - a hearty and healthy dish for the whole family. We offer you new recipes for your culinary piggy bank.

With mustard and berry sauce

You can cook this chicken breast fillet in the oven not only in summer, during the berry season. But also in winter, using frozen foods. Thanks to the spicy sourness and original type of sauce, it will make your festive table even brighter.

You will need:

• raspberries and blackberries - 1 glass;
• breasts - 2 pcs.;
• mustard with grains - 1.5 tbsp. spoons;
• honey - 2 tsp;
• ground pepper and salt to taste;
• corn flour - 3 tbsp. spoons;
• olive oil - tbsp. spoon.

Preparation

1. Finely chop the berries (you do not need to defrost them beforehand).
2. Cut the fillets into long strips up to 1 cm thick.
3. Mash berries, mustard, honey in a container.
4. Sprinkle the breasts with pepper, salt and cornmeal.
5. Heat oil in a skillet, reduce heat to medium and add meat. Cook for 8 minutes, turning occasionally.
6. Preheat the oven to 220 °, send the meat pieces into it for 10 minutes.
7. Drizzle with mustard and berry sauce before serving.

With vegetables

We suggest you cook chicken fillet in the oven with vegetables. Even children will like this dish, as it turns out to be juicy and tender. And vegetables stewed in meat juice acquire a rich taste.

You will need:

• breasts - 2 pcs.;
• potatoes - 5 small tubers;
• a mixture of Scandinavian vegetables with broccoli, carrots and cauliflower - 400 g;
• sour cream - 200 g;
• garlic - 3 cloves;
• dry herbs - a mixture of "curry", parsley, dill.

Preparation

1. Cut the meat in half.
2. Peel potatoes, cut into thin circles.
3. Mix sour cream with herbs, garlic.
4. Cut the foil into rectangles and lay the shiny side up. Put potatoes, a handful of vegetable mixture, a piece of brisket on it. Grease it with sauce and wrap the foil. It is important that it does not break, as the breasts will dry out when baked.
5. Put the "envelopes" in the dish, put in the oven.
6. Bake at 200 ° for 60 minutes.

Stuffed Breasts with Cheese

Another original recipe for chicken fillet in the oven, attractive not only in taste, but also in appearance. Cutting off a piece, you will see how the sauce of liquid cheese and herbs spreads on the plate ... Stuffed fillet turns out to be beautiful and tasty!

You will need:

• breast - 2 pcs.;
• hard cheese - 200 g;
• dill and parsley - 5 branches each;
• garlic - 6 cloves.

Preparation

1. Rinse and dry the chicken.
2. Grate cheese, chop herbs and garlic, salt, add pepper. You can "fasten" the mass with a spoonful of sour cream. Mix well.
3. Unfold each brisket by making incisions in the thicker portion.
4. Place the minced meat in the center, roll up and secure with cooking thread or toothpicks.
5. Place the carcasses on a small baking sheet lined with parchment paper. It is important that the pockets are tight.
6. Place in a preheated oven, bake for 30 minutes at 180 °.

Chicken fillet belongs to self-sufficient semi-finished products. To prepare it, you do not need to invent anything, just beat off the pieces a little, pepper, salt, fry in a pan on both sides and enjoy the taste of dietary poultry meat. But if you want to cook something new, we suggest trying a few dietary meals.

The dishes are so varied and plentiful that it won't take a day to choose which one to cook. Therefore, to help readers make a choice, we have selected "only" 20 recipes. Here they are.

With vegetables up your sleeve

Products:

1. fillet - 500 g;
2. olives or pitted olives - 1 handful;
3. Bulgarian pepper - 1 pc.;
4. large tomato - 1 pc.;
5. large potatoes - 4 pcs.;
6. olive oil;
7. spices;
8. lemon juice;
9. greens.

Cooking.

The chicken is washed, cut into small pieces, sprinkled with lemon juice. Put in a bowl, add diced tomato, chopped pepper, olives cut into rings. And also herbs, spices or dry herbs - marjoram, oregano, basil. Cut the potatoes into small slices, salt and mix. If desired, add a slice of ham to keep the fillet lean. Add a little olive oil, mix and put in a roasting sleeve. The sides of the sleeves are tied, and from above, using a needle, the sleeve is pierced in several places for steam to escape. The sleeve is placed on a baking sheet and baked in the oven for 40 minutes at 180 ° C.

Meatballs

Products:

1. meat - 250-300 g;
2. egg.

Grind the breast in a blender or meat grinder. The protein is separated from the yolk and added to the minced meat. Everything is mixed until smooth. Then crushed and soaked loaf pulp is introduced into the minced meat.

Small balls are formed from minced meat and sent to salted boiling water. When the chicken meatballs come up, cover the pan with a lid, reduce the heat and leave to cook for 10 minutes. It takes 20 minutes from boiling to full readiness. You can also cook in a double boiler. The time required for readiness depends on the size of the balls made.

Pancakes

Products:

1. breast - 500 g;
2. vegetable oil - 100 ml;
3. 1 egg;
4. Dill;
5. garlic - 3 cloves;
6. flour - 1-2 tablespoons

How to cook.

The meat is freed from the skin, cut into small pieces or rolled in a meat grinder, add garlic, chopped dill, eggs, salt, pepper and knead well. Such minced meat can be stored in the refrigerator for several days, and fried in as many portions as necessary. The pancakes are fried with vegetable oil, spreading them with a spoon in a frying pan.

Royally

Products:

1. boiled breast, cut into cubes - 2 tbsp.;
2. sweet red pepper - 1/2 tbsp.;
3. sweet green pepper - 1/2 tbsp.;
4. champignons - 1 tbsp.;
5. skim dry milk - 1/3 tbsp.;
6. chicken broth - 3 tbsp.;
7. black pepper - 1/2 tsp;
8. flour - 3 tablespoons;
9. olive oil - 3 tablespoons;
10. parsley, chopped - 1 tablespoon;
11. dry white wine - 4 tablespoons

Cooking.

1. The mushrooms are stewed for about 10-15 minutes. in a skillet over low heat. Then they are removed from the fire and set aside.
2. In a small saucepan, heat the olive oil, add flour, stir with oil and heat a little. Chicken broth is poured into this mixture and allowed to boil with continuous stirring. Then add skim milk powder and continue to cook for 1 minute, remembering to stir.
3. Red and green peppers, chicken and mushrooms are sent to the sauce, salted. Leave to stew for about half an hour.
4. In 5 min. until cooked add parsley, black pepper, wine.

The dish should simmer for another 5 minutes with stirring.

The dish is served.

"White birch"

Everyone will like this salad, it has a rather delicate taste and is very satisfying.

Products:

1. meat - 300-400 g;
2. prunes - 100 g;
3. fresh cucumbers - 2 pieces;
4. 3 eggs;
5. bulb onion - 1 pc .;
6. champignons - 200 g;
7. mayonnaise;
8. greens to taste.

How to cook.

Hard boiled eggs. Chicken is boiled in salted water for about 20 minutes, mushrooms are boiled for half an hour. The prunes are washed, poured with warm water and allowed to stand for a quarter of an hour. Then the water is drained from the prunes and dried with paper towels. Peel and finely chop the onion. Mushrooms are cut into cubes or strips.

Vegetable oil is heated in a frying pan and onions are sent to it. The onions are sautéed for some time on a small flame, mushrooms are added and fried. Wild mushrooms are fried for 10 minutes, and mushrooms for 20 minutes. Chicken, 2-3 prunes and cucumbers are cut into thin strips. The remains of prunes are cut into cubes, eggs are rubbed on a coarse grater.

All components are laid out in layers:

• prunes;
• onions with mushrooms;
• fillet;
• eggs;
• cucumbers.

Each layer is coated with mayonnaise. On the last layer of prunes, lay out the "birch trunk". It turns out a delicious, festive and mouth-watering salad.

With sour cream

Fillets are cut into small pieces and fried until golden brown, then coarsely chopped onions are added and salted. Continue to fry with occasional stirring. When the onions are fried, pour water and add sour cream, mix everything well, cover with a lid and reduce the heat. The dish is ready after 20 minutes.

With breadcrumbs

For this recipe, the chicken is beaten, seasoned with spices, lemon juice and allowed to stand for 10-15 minutes. Then roll in flour, then in beaten eggs and at the end in breadcrumbs. Fry over medium heat until a ruddy crust appears.

Under the "fur coat"

Products:

1. meat - 600 g;
2. large carrots - 2 pcs.;
3. small onions - 4 pcs.;
4. mayonnaise - 5-6 tablespoons;
5. cheese - 200 g.

How to cook.

The meat is cut into pieces 1.5 × 2 cm in size, salted, seasoned with pepper, mixed with mayonnaise and lemon juice. Allow to stand for 30-45 minutes. Separately rub cheese on a coarse grater and carrots, finely chop onions.

Layer fillets, onions, carrots and cheese on a baking sheet. To prevent the cheese from burning, a thin layer of mayonnaise is smeared on top. Send for 25-30 minutes to the oven, at t 180-200 ° C.

With honey

Honey and chicken go well together. In this recipe, honey adds a certain zest and flavor to the dish.

For this recipe, pepper and salt the chicken. Spread on a baking sheet greased with oil and send for 10-15 minutes to the oven at t 180-200 ° C. Then the pieces are smeared with some honey and left to simmer in the oven until cooked.

Roll with cottage cheese

Products:

1. chicken - 500 g;
2. garlic - 2 cloves;
3. cheese - 70 g;
4. cottage cheese - 250 g;
5. greens.

Garlic is pressed on a garlic press, the herbs are chopped, the cheese is rubbed on a coarse grater. Stir in cottage cheese, cheese, garlic and herbs. Salted. Pieces of chicken are beaten off, pepper, salted. Spread the filling on each piece and carefully wrap it in rolls. The meat is fixed with toothpicks or tied with a thread. Rolls are spread in a preheated pan and fried on all sides until golden brown. Next, the rolls are allowed to languish for 20-25 minutes.

The broiler chicken dish is very tender and soft, and takes less time to cook than to cook regular meat. You must try not to overcook it. The fillet has a white color and a juicy taste.

Stuffed

Products:

1. chicken;
2. pepper, salt.

Filling products:

1. low-fat cottage cheese - 50-70 gr.;
2. garlic;
3. Dill.

Sauce products:

1. champignons - 200 g;
2. onion - 1 pc .;
3. mayonnaise or sour cream - 200-250 g.

Cooking.

Cottage cheese is combined with herbs and garlic. The meat is beaten, pepper, salted and cottage cheese with herbs is wrapped in it. Secure with toothpicks and fry on both sides until crusty. Pour the finished rolls with sauce and simmer a little.

For the sauce, finely chop the onion and sauté it with vegetable oil. Champignons are sent to the onion, cut into slices, and they continue to fry for another 7-10 minutes. Sour cream is sent to a pan with mushrooms and, continuing to stir periodically, bring the sauce to a boil, pepper, salt.

Crispy breading

Everyone will like the speed and simplicity of preparation, the chicken turns out to be soft and tender due to soaking in milk. In this case, the food is not fried, so the dish can be prepared for children.

Products:

1. fillet;
2. milk.

For breading:

1. crackers - 100 g;
2. a couple of eggs;
3. vegetable oil or melted butter - 4-6 tablespoons;
4. cheese, grated on a fine grater - 1-2 tablespoons;
5. rosemary;
6. to the taste of salt.

How to cook.

The chicken is cut into pieces and poured over with milk for 30 minutes. The milk should completely cover it. For breading, mix grated cheese, crackers, olive oil, salt, rosemary to taste. Stir well so that the butter is absorbed into the crackers.

Take the meat out of the milk, dip it in a beaten egg, roll in the breading so that it sticks to the meat. Cover the baking sheet with parchment paper, put chicken fillet on it. Bake at 220 ° C for 10-12 minutes. The main thing is not to overexpose in the oven, otherwise the chicken may turn out to be dry.

Lazy stuffed cabbage

Products:

1. chicken - 400 g;
2. greens;
3. bulb onion - 1 pc .;
4. carrots - 1 pc.;
5. cabbage - 100-150 g;
6. hercules - 0.5 tbsp.;
7. egg.

Ingredients for the sauce:

1. water - 0.5 tbsp.;
2. ketchup or tomato paste - 1 tablespoon;
3. sour cream - 1 tablespoon

How to cook.

The meat is washed, dried and rolled in a meat grinder. Also, cabbage, onions and carrots are passed through a meat grinder along with chicken. The mass is thoroughly mixed, finely chopped greens, rolled oats, eggs are added. Cutlets are formed from minced meat, fried on both sides until golden brown.

Water, ketchup, sour cream are mixed in a container, and the mixture is poured into stuffed cabbage rolls. Cabbage rolls are covered with a lid and left to simmer over low heat for 20-30 minutes.

With champignons and creamy sauce

Products:

1. chicken - 200-300 g;
2. champignons - 6-8 pieces;
3. vegetable oil for frying.

Sauce products:

1. flour - 1 tablespoon;
2. milk or cream - 200 ml (if the cream is fat, then you will not need flour);
3. butter - 20 g;
4. dill or parsley.

How to cook.

Fillets are washed, dried, cut into pieces. Champignons are washed, dried and cut into plates, small mushrooms are cut into 2-4 pieces. Peel and chop the onion. Fry onions with vegetable oil in a preheated pan for 2 minutes. Put the sautéed onions out of the pan, but leave the oil.

In the same pan, the fillet pieces are fried until half cooked. Then add fried onions, mushrooms, and again send to the fire, salt, pepper. Add flour and mix. Pour warmed milk or cream, stir to prevent lumps from forming. Add chopped greens, pepper, salt and continue to simmer with occasional stirring for 3-4 minutes. Turn off the heat, add a piece of butter to the pan, cover with a lid and let it brew for 5-7 minutes.

Salad "Delight in taste"

This delicious and delicate salad is a perfect combination of tender chicken, sweet corn and croutons.

Products:

1. chicken - 300 g;
2. sweet corn - 1 can;
3. 4 eggs;
4. hard cheese - 50 g;
5. bread - 200 g;
6. mayonnaise.

How to cook.

Eggs are boiled and cut into cubes. One egg is cut into wedges and left to decorate. The meat is boiled and cut into small pieces. Cheese is rubbed on a fine grater. The bread is chopped into cubes, fried in a pan and slightly salted. Mix everything, season with mayonnaise, sprinkle with grated cheese. Lettuce leaves are spread on a salad bowl, salad with chicken is laid on them and decorated with lettuce leaves, slices of eggs and lemon.

Pancake cake

Products:

1. 3 eggs;
2. a pinch of sugar and salt;
3. flour - 150 g;
4. milk - 300 ml;
5. a bunch of dill;
6. chicken - 200 g;
7. bulb onion - 1 pc .;
8. hard cheese.

Cooking.

The dough is kneaded, herbs are added to it and pancakes are baked.
Fillets are finely chopped and fried with onions. Cheese is rubbed on a coarse grater.

The round shape is covered with cooking paper and pancakes and fillets are laid on it in layers, sprinkled with cheese on top. Cover with foil and put in the oven for 15-20 minutes. To add juiciness, add a chopped tomato.

Schnitzels under a cheese coat

Products:

1. chicken - 1 kg;
2. hard cheese - 100 g;
3. 2 eggs;
4. flour - 150 g.

How to cook.

The chicken is beaten. Flour is salted and pepper.

Prepare the ice: beat the eggs, add grated cheese, mix.

Roll the beaten fillet in flour, then dip it in a cheese ice cream and roll it again in flour. Schnitzels are fried in hot oil. Schnitzels are brought to full readiness in an oven at 200 ° C.

Rice and Chicken Pie

Products:

1. yeast dough - 1 kg;
2. egg for lubrication.

Filling products:

1. meat - 800 g;
2. bulbs - 2 pcs.;
3. rice - 3 tablespoons

How to cook.

The finished yeast dough is divided into 2 portions and rolled out in layers about 5 mm thick, a small amount of dough is left to decorate the cake. A baking sheet is coated with oil, the rolled dough is spread on it. The filling is laid out on top. Cover with a second layer of dough, pinch the edges of the pie well. They cut out figures from the dough, decorate the cake with them, grease it with an egg.

The cake should be separated for 20-30 minutes. To release steam, the pie is pricked in several places with the tip of a knife and baked for half an hour at a temperature of 200-230 degrees.

For the filling, the meat is boiled and separated from the bones. Scroll in a meat grinder, transfer to a pan, add a little water and stew under the lid. Rice is boiled. Chop the onion finely and fry. Rice and onions are added to the fillet. The filling is mixed well and cooled.

Egg pancakes

Egg pancake products:

1. milk - 1 tbsp.;
2. 4 eggs;
3. sugar - 2 tsp;
4. salt - 1/2 tsp;
5. flour - 1 tablespoon

Ingredients for the filling:

1. chicken - 300 g;
2. champignons - 200 g;
3. mayonnaise or sour cream - 80-100 g;
4. onion - 1 pc.;
5. cheese - 100-150 g.

How to cook.

Beat eggs with salt, sugar and flour. Milk is poured into the egg mixture and beat well again. 4 pancakes are baked from the omelet mass in a frying pan. Mushrooms are cut into thin slices or strips. The onion is cut finely. Cheese is rubbed on a coarse grater. Chop the greens finely.

Fry onions in a pan with vegetable oil, add mushrooms and fry a little again. Remove from stove and cool. The fillet is chopped into cubes, mixed with onions and fried mushrooms, half of the grated cheese is added, sprinkled with herbs and mixed well. Spread the filling on the pancake and roll it up. Spread the stuffed pancakes in a mold smeared with vegetable oil, grease the pancakes with sour cream or mayonnaise on top, sprinkle with the remains of cheese and send to the oven to bake for 25-30 minutes at t from 180-200 ° C.

Casserole with potatoes

Products:

1. chicken - 150-200 g;
2. vegetable oil for frying;
3. potato;
4. butter - 30-40 g;
5. Dill;
6. cheese - 50-70 g;
7. onions - 2 pieces;
8. champignons - 100-150 g.

Egg Pouring Products:

1. eggs - 2 pcs.;
2. milk or cream - 1 tbsp.;
3. sour cream - 2 tablespoons

How to cook.

The potatoes are washed, peeled and cut into slices. Fillets are washed, dried and cut into pieces. Peel and finely chop the onion. The champignons are washed, dried and cut into slices. Greens are washed, dried and chopped finely. The potatoes are fried in a preheated pan, then put on a baking sheet, smeared with butter. Salt, pepper and sprinkle with chopped dill. The chicken is fried with vegetable oil for 3 minutes.

Put potatoes on the fillet. Pepper a little, salt and sprinkle with dill herbs. Fry onions, add mushrooms, and fry again with stirring for 3-4 minutes. Spread mushrooms with onions on chicken, add a little salt, pepper and sprinkle with herbs.

For pouring, stir the eggs with a fork. Add sour cream and stir everything again. Pour in milk, salt, stir or beat a little until smooth. Pour the casserole with egg filling. Pieces of butter are laid out on top. Bake for 40 minutes in the oven at 180 ° C. 5 minutes before cooking, the casserole is sprinkled with grated cheese and sent back to the oven.

Meat is a food of high nutritional value. It contains a large amount of animal protein, fats, good cholesterol, and vitamins, among which vitamin B12 is worth noting. This compound is found only in meat.

In order to lose weight, you should give preference to lean meats. Such meat does not contain excess fat and at the same time retains all the benefits of this product. Diet meat includes chicken. The leanest part of a chicken is the breast. This part consists of meat and practically no fat is deposited on it. To reduce the calorie content of a dish prepared from chicken breast, it is necessary to remove the skin before cooking. In this way, most of the fat is removed. Consider a few recipes for how to cook a dietary chicken breast:

To prepare this dish, you need to process the meat into minced meat. Add pepper and salt to the minced meat. Everything is thoroughly mixed and one egg is added to the mixture. Everything is mixed again until smooth.

Minced meat is divided into parts, after which cutlets are formed. You can roll the workpieces in flour or bread crumbs.

Cutlets can be prepared by frying in a pan, with little or no oil. To reduce the calorie content, you can cook cutlets in the oven or steamed. Before that, the cutlets should be fried a little in a pan.

Roasting the breast in the oven in foil

In order for the dietary chicken breast to turn out tasty and juicy when baked in the oven, the meat should be pre-marinated. The simplest marinades in this case are soy sauce and a mixture of sour cream and spices. You can use any spices that are combined with chicken meat. For children, it is preferable to use the sour cream version of the marinade.

Remove the skin and fat from the breast, rinse under running water and dry a little with napkins. The meat must be coated with a pre-prepared marinade, put in a deep bowl and covered with a lid or plate so as not to wind up. The chicken breast should be marinated for thirty or forty minutes. After this time, the meat should be wrapped in foil. In this case, you need to leave a small hole for the steam to escape.

The prepared meat is sent to the oven for forty-five minutes, after which the dish is ready.

Cooking chicken in a slow cooker

Cooking chicken breast in a slow cooker is a lot like cooking this meat in the oven. To begin with, the chicken is marinated for half an hour. Then the excess marinade is removed from the breast and wrapped in foil. Also, as in the previous case, it is necessary to leave a hole for the steam to escape. Next, a small amount of water is poured into the multicooker bowl, meat wrapped in foil is placed there. The multicooker is programmed for forty-five minutes, during which the dietary chicken breast in the multicooker is brought to full readiness.

Diet soup

Soups are an essential part of a healthy diet. They should also be present in the diet of those who are losing weight. There are many different recipes for dietary soups, including chicken. Let's give an example of one of them. For cooking, you need to stock up:

• one chicken breast;
• four potato tubers;
• two carrots;
• one onion;
• one sweet pepper;
• two to three cloves of garlic;
• a small head of cauliflower;
• any greens;
• salt and spices to taste.

Chicken meat is stripped of bones and skin and cut into large cubes. The chopped meat is placed in a saucepan and poured over with water, after which the pan is put on fire. Boiling the chicken will create a froth that needs to be removed.

While the meat is cooking, peel and chop the potatoes. Peel and grate the carrots. Peel the onion and chop finely. Cauliflower is disassembled into inflorescences.

When the meat is almost ready, cabbage and potatoes are sent to the pan. After that, sweet peppers, chopped and peeled from seeds, are sent to the same place. Then grated carrots are sent to the soup.

Diet chicken breast soup is cooked until cooked. Before removing the pan from the heat, add washed and finely chopped herbs, spices and salt to it.

Diet salad with chicken breast

There are a lot of salads with the addition of breast. Consider a recipe for one of them. To prepare a salad, you must take:

• half a kilogram of chicken fillet;
• a kilogram of green salad or Chinese cabbage;
• two tablespoons of almond oil or one hundred grams of almonds;
• one tbsp of honey;
• one tablespoon of lemon juice.

Boil the meat until cooked, pour honey and salt over it, leave the breast to marinate for twenty minutes. Meanwhile, the almonds should be cut into petals and the lettuce or cabbage should be chopped. After pickling, cut the almonds into petals, chop the cabbage, mix with nuts and chicken, pour over with lemon juice

Diet chicken breast with zucchini

To prepare four servings, you will need two zucchini, three tomatoes, two onions, one large chicken breast (you can have small ones, but two), two cloves of garlic, four tablespoons of mayonnaise, half a glass of kefir, salt and spices to taste.

Zucchini must be rinsed under running water, peeled and cut into small cubes. The onions also need to be peeled and finely chopped. The chicken pile is washed, the skin is removed from it and the bones are removed. The meat is finely chopped. Tomatoes are also washed and cut into cubes.

Next, you need to take a baking sheet and put chopped meat and vegetables into it. All this is mixed and salted. Before cooking, you should spread the surface of the dish with a special sauce. The sauce is prepared by mixing mayonnaise, kefir and spices. The resulting sauce should not be too runny.

Prepared zucchini must be sent to an oven preheated to one hundred and eighty degrees for half an hour. At the very end, add grated garlic to the zucchini and mix thoroughly.

Chicken Diet Pie

To prepare this dish, you need to take the following ingredients:

• one pack of rice;
• the whites of eight eggs;
• a tablespoon of bran;
• half a kilogram of chicken fillet;
• low-fat cheese;
• baking powder;
• one tomato;
• one bell pepper.

Boil the rice. The meat is also cooked and cut into pieces. The egg whites are whipped into a strong foam. Then the proteins are mixed with rice and ground in a blender until a mass similar to sour cream is obtained. Bran and baking powder are added to this mass. Everything is mixed again until smooth.

Next, you need to grease with a small amount of vegetable oil or cover the baking sheet with parchment. Put the mass on a baking sheet, spreading evenly over it. After that, the baking sheet is sent to the oven for twenty minutes. After this time, the semi-finished cake is taken out of the oven and a layer of sliced ​​chicken is laid on top of it, which is sprinkled with grated cheese. Then the baking sheet is sent back to the oven, where it remains until the cheese is completely melted.

Diet chicken breast in kefir

To prepare a dish from kefir and chicken breast, you need to take the breast, low-fat kefir, pepper, garlic, herbs and salt to taste. First you need to prepare the breast. It should be washed, peeled and cut into small pieces. Pieces of chicken fillet need to be grated with a mixture of pepper and salt and transferred to a deep bowl, then pour low-fat kefir. The chicken should be marinated for fifteen minutes.

After that, you need to transfer the chicken to a saucepan and simmer until there is almost no meat broth that is secreted, and the meat itself is not cooked. A couple of minutes before turning off, add a small amount of grated garlic, as well as finely chopped herbs to the cooking dish. When the stewpan is removed from the heat, you need to tightly close the lid and leave the dish to stand for the next fifteen minutes, after which the dietary chicken breast in kefir is ready for use.

Diet chicken breast broth

Chicken broth is a source of trace elements, protein and vitamins. It is often used as a drink. Despite the simplicity of this dish, there are many dietary recipes from chicken breast of various broths.

The easiest one is to rinse the chicken breast under running water. Remove skin. The meat should be placed in a saucepan and filled with water, after the water has boiled, you need to drain and refill the water. This will remove clotted blood and fat that may still be present in the breast. Thus, you get a dish rich in protein and amino acids. Some people drink warm broth without additives. Sometimes salt and spices are added to the broth.

Chicken fillet is the most valuable product in the diet of a bodybuilder. With a low calorie content - 110 kcal per 100 g - it contains a whopping 23 grams of protein and just 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 niacin.

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

Chicken fillet baked in foil

Ingredients:

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

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

KBZHU per 100 g:

• Proteins - 24.88 g
• Fat - 1.56 g
• Carbohydrates - 0 g
• Caloric 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 the cuts as in the previous recipe, place the fillets in a bowl or saucepan. Squeeze the juice from half a large lemon, add mustard, pepper and chopped dried thyme. Do not salt! Stir the meat thoroughly, cover and leave for 25-30 minutes.

For frying fillets, you can use a regular grill (you can take pickled meat with you outdoors), an electric grill, an aerogrill, 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 a homemade sauce made from low-fat sour cream, herbs, garlic, and salt.

KBZHU per 100 g:

• Proteins - 30.05 g
• Fat - 1.88 g
• Carbohydrates - 1 g
• Caloric content: 158.18 g

Low Calorie Nuggets

Ingredients:

• Chicken fillet - 1 kg
• Small oatmeal - 150 g
• Egg white - 3 pcs.
• Curry

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

KBZHU per 100 g:

• Proteins - 21.04 g
• Fat - 1.87 g
• Carbohydrates - 8.53 g
• Caloric content: 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 courgette
• 2 salad peppers
• 1 onion
• Sunflower oil - 1 tablespoon
• Spices

Heat oil in a saucepan or saucepan, add finely chopped onion and fry until transparent. Put meat, pre-washed and cut into small pieces into a pot, lightly fry, stirring constantly. Cover and place over low heat. Peel the tomatoes and zucchini, cut into small cubes. Cut the salad peppers into strips, after pulling out the middle. Send vegetables to the meat pot, stir, add salt and spices to taste. When the vegetables are ready and juiced, place the rice noodles in a pot, wait until they soften, and stir. The dish will be ready in 3-4 minutes. By the way, it can also be cooked in a slow cooker.

KBZHU per 100g:

• Proteins - 19.92 g
• Fat - 3.41 g
• Carbohydrates - 12.85 g
• Caloric value: 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, put chopped tomatoes on it, fry until golden brown. Beat eggs, adding salt and spices. Combine egg mixture with meat and pour into skillet. When the eggs "grab" from the bottom, switch the heat to the lowest setting and cover the pan with a lid. Fry until tender.

KBZHU per 100g:

• Proteins - 16.27 g
• Fat - 5.22 g
• Carbohydrates - 1.52 g
• Caloric value: 119 kcal

Cubes salad

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 tablespoons
• Dijon mustard - 2 tsp

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

KBZHU per 100g:

• Proteins - 13.47 g
• Fat - 8.63 g
• Carbohydrates - 4.76 g
• Caloric value: 148.4 kcal

Chicken breast meatballs with cottage cheese

Ingredients:

• Chicken fillet - 1 kg
• Soft fat-free cottage cheese - 400 g
• Eggs - 4 pcs.
• Garlic - 5 cloves
• Spices

Rinse the fillet, chop with a blender or meat grinder. Mix with cottage cheese and eggs until smooth - it is best to use a blender here too. Season with salt, chopped garlic and spices to taste. Pour 1-1.5 cm of water into a deep frying pan, put on fire, bring to a boil. Shape the minced meat into balls and place in the pan. To prevent the mass from sticking to your hands, moisten them with water. Cover the meatballs with a lid, put on low heat and simmer for 20-30 minutes, until the water almost completely evaporates.

KBZHU per 100g:

• Proteins - 20.06 g
• Fat - 2.22 g
• Carbohydrates - 0.42 g
• Caloric value: 106.8 kcal

Style Summary

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

Chicken is dietary meat itself. Even with very strict dietary guidelines, this product can be prepared in a thousand ways. All of them are juicy, bright, fragrant. Chicken really deserves its popularity because of its versatility.

Simple recipe

Algorithm for cooking dietary chicken in the oven:

Diet chicken in the oven in foil

• 1 tomato;
• 2 fillets;
• 50 g of cheese;
• 2 g dried basil;
• 1 g dried garlic;
• 110 ml skim milk.

Time - 50 minutes.

Caloric content - 103 kcal / 100 g.

Procedure:

1. Remove all excess veins from the fillet, rinse it, dry it and beat it straight with a whole piece, without cutting;
2. Next, you need to transfer it to a bowl and pour milk over it. You can add a little salt here, also basil, garlic, pepper;
3. Leave the meat for fifteen minutes, then remove the fillets on the foil. Each piece should have its own piece of foil;
4. The oven must be preheated to 240 Celsius;
5. Cut the washed tomato into slices, be sure to remove the stalk. Place the circles on top of the chicken;
6. Grate the cheese. It is advisable to take a product with a minimum fat content. Sprinkle it on top of the meat;
7. Then wrap the foil and put on a baking sheet. Leave in the oven for about half an hour.

Chicken recipe with vegetables

• 2 chicken fillets;
• 1 sweet pepper;
• 1 carrot;
• 1 eggplant;
• 4 feathers of green onions;
• 2 tomatoes.

Time - 1 h 20 min.

Caloric content - 61 kcal / 100 g.

Preparation:

1. Remove the peels from the carrots and chop them into thin strips. It is better not to rub it, as then it will look less appetizing;
2. Transfer the carrots to an ovenproof dish with a drop of oil. Saute the vegetable for about five minutes over medium heat;
3. During this time, cut the meat into small pieces, you can cut into slices. Add to the carrots and fry the ingredients for another five minutes;
4. Wash green onions and chop, sprinkle them on top of the chicken. You can use quite a bit of juicy leeks instead;
5. Remove sweet peppers from the stalk with seeds and cut into thin strips, add to the rest of the products;
6. The tomatoes should be blanched. It is necessary to make a cruciform incision from below. Boil a glass of water and dip both tomatoes into it, keep them there for about thirty seconds. Get it out and pull off the skin almost immediately, starting from the cut. Cut the stalk, and cut the vegetable itself into cubes and add to the meat;
7. Cut the eggplant into slices. They should be sprinkled with salt in order to remove the bitterness, and after five minutes the salt should be washed off and the rings also added to the pan;
8. Stir the ingredients and cover. Place in the oven for about forty minutes at 200 Celsius. The vegetables will provide enough juice so that no additional dressing is required. You can use some lemon juice right before serving.

How to cook dietary chicken with rice

• 1 carrot;
• 1 whole chicken;
• 440 g of rice;
• 1 onion;
• 25 ml of oil.

Time - 1 hour 10 minutes.

Caloric content - 217 kcal / 100 g.

Cooking process:

1. The onion freed from the husk should be washed and chopped into half rings;
2. Carrots also need to be peeled, after which they should be grated coarsely;
3. Both of these products must be placed on the bottom of the baking dish;
4. Place the well-washed rice in an even layer on top of the vegetables. Then you need to add twice as much water, about 880 ml. In this case, the water should only slightly cover the grain;
5. Salt and pour in a little vegetable oil;
6. Cut the poultry carcass into pieces, after which, if desired, you can grate them with spices. This can be as a collection of spices for chicken, and purely salt and pepper. Put these pieces on top of the rice;
7. Place the dish in the oven at 190 Celsius. Bake the chicken for at least forty minutes, checking for readiness with a toothpick or knife. Meat should be golden brown, vegetables should be soft, and rice should absorb water. Then serve with fresh vegetables or soy sauce.

Chicken fillet with berry sauce

• 10 g of honey;
• 2 fillets;
• 20 g granular mustard;
• 45 g corn flour;
• 15 ml olive oil;
• 220 g raspberries and blackberries.

Time - 35 minutes.

Caloric content - 124 kcal / 100 g.

How to cook:

1. Chop the berries finely or puree them with a blender. If they are frozen, then they do not need preliminary defrosting. You can use other berries, but then you need to additionally balance the taste. For example, when using blueberries or strawberries, it is best to use lemon as well for the perfect sweet and sour flavor. In raspberries and blackberries, the acidity and sweetness are already balanced;
2. Peel the fillets of film and fat, and then cut them into long strips. Their width should not be more than a centimeter. Wash and dry;
3. In a mortar or just with a fork, thoroughly mix the mustard with berries and honey;
4. The pieces of meat should be rolled in a little salt, then add a little pepper. At the end, pour in cornmeal;
5. Pour the olive oil into a frying pan and heat it up. Heat medium to medium heat and place ready-made meat strips in a bowl. You need to cook them for about eight minutes, during which time you need to turn them over several times;
6. Next, send the pan (remove the handle first) to the oven, which is preheated to 220 Celsius. There, the chicken must be kept for another ten minutes. Serve with mustard-berry sauce, garnish with a sprig of fresh rosemary.

Do not keep meat for too long either in a pan or in the oven. It will dry quickly and become rubbery and tasteless. Onions or lemon help to preserve juiciness, and you can almost always use them on a diet.

If the recipe requires you to beat off the chicken, then the cooking time is reduced by a few minutes. Chopped meat cooks faster and is at risk of being dry, so it must be cooked in foil, in a hermetically sealed container, in a sleeve, or in breadcrumbs. This will help keep the juice inside.

Oven chicken turns out to be less nutritious than fried chicken. And tastier than just boiled meat. This is a great way to diversify your menu during your dieting period.