step by step recipe with photo

Chicken fillet is the most nutritionally valuable part of the bird carcass, the focus of dietary meat, widely used in children's cuisine. The presented recipe allows you to cook ruddy and at the same time juicy slices completely without fat, without increasing the calorie content of the finished dish. Garlic and ground paprika are ideal for chicken.

The cooking technology is very similar to baking. When preparing meat, one should not abuse salt, beat it thinly and finely chop it in order to preserve the meat juice as much as possible. For the same purpose, moisten the parchment sheet. It is easier to separate after the dish has cooled.

Ingredients

• chicken fillet - 400 g
• finely ground sea salt - 0.5 tsp.
• seasoning for chicken - 0.5 tbsp. l.
• parchment

Cooking

1. We wash the meat, dry it and cut it into medium-sized pieces.

2. We beat off a little.

3. Then pour seasonings into a bowl (you can mix curry, turmeric, coriander) and salt, knead the meat well. If there is time, then let the meat soak in the aromas of spices.

4. Now lightly sprinkle the parchment sheet with water (you can use a spray bottle). We put pieces of meat on half the sheet and wrap the second half so that the meat is in the envelope. We press.

5. Put the parchment with meat on a hot and dry frying pan and cook our dish on both sides over moderate heat until the meat is browned.

A chop is not always a piece of fatty meat fried in breadcrumbs and a lot of oil. You can make excellent chops from the most dietary meat - chicken breast fillet - without spending a drop of oil when frying! To do this, you just need to fry the chicken chop in a dry frying pan, wrapping the fillet in baking paper.

For chicken breast chops, we need a certain amount of spices in which we will marinate the chicken fillet. I suggest taking aromatic herbs to taste, I chose these:

We only need a large chicken fillet (four pieces), which must be washed and dried well with a paper towel.

We lightly beat the dried chicken fillet with a hammer, but not too zealously - the resulting chop should not be too thin, and certainly should not be torn. To beat the fillet most accurately, I suggest covering it with cling film during the beating.

We cover the beaten chicken fillets from all with salt and spices, put them on top of each other in a container, close it with a lid and send it to marinate in the refrigerator for at least 2 hours. But meat marinates best if left in the refrigerator for a day.

When the fillet is marinated, put the frying pan in which the chicken chop will be fried over high heat and cut off a rectangular piece of baking paper. We lay one edge of a sheet of baking paper on a frying pan, put the pickled chicken chop on it.

We close the free end of the baking paper and lightly press the paper to the fillet with the palm of your hand. Leave on high heat for 10 minutes, so that the outer part of the chicken chop immediately “seizes”, sealing all the juices inside the piece.

Then we turn the chop in paper on the other side and also fry on the other side for ten minutes. Here you can slightly lift the edge of the baking paper and see what beauty we get:

In total, the chicken chop will be fried for twenty minutes, this will allow it to be well fried on the outside, while remaining very juicy inside.
Fry all the other chicken chops in the same way. It turns out wonderful and very tasty chops, containing only the minimum amount of fat that was originally contained in the chicken fillet itself.

Chicken breasts are a great 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 fragrant, tasty and healthy.

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Chicken breasts: ideal for a diet

In any diet, balance is important, otherwise such nutrition will harm the body. The lack of protein is especially dangerous. As a result, muscle tissue, bones, hair will suffer. A great way to get a full serving of protein and at the same time not harm the 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're on a healthy diet, 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

Due to the fact that chicken breasts are low in fat, many may find them dry and even tough. Indeed, if this part of the chicken is simply boiled, the taste is unlikely to bring pleasure. There are several tricks, thanks to which the breasts will turn out juicy, tender and extremely tasty. First of all, try not to cook frozen meat, give preference to chilled meat: this way your dish will be much more tender and flavorful. Try not to cook chicken breasts for too long, no matter how. As a result, the meat will be very dry. But the main secret to making tender chicken breasts is pre-marinating. If you don't have much 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, thanks to which ordinary white meat will turn into a real culinary masterpiece.

For 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. Cool to room temperature, then squeeze half a lemon. Pour the chicken with the resulting brine and hold for 5-6 hours. During this time, the lemon juice will soften the fibers, and thanks to the salt, moisture will remain inside the meat. After that, you can cook chicken breasts in the way that suits you.

Recipes for chicken breasts in the oven

The main rule of roasting chicken breasts is not to leave them open. In this case, the fried crust so beloved by many will not appear, but at the same time the dish will remain in the category of dietary ones. The best way is to wrap the chicken meat in foil or put it in a baking bag. Previously, you can grate the breasts with spices.

Remember that during the cooking process, juice will definitely stand out. Therefore, make sure that the packaging for baking 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:

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

Cut the breasts into small strips. Cut prunes and carrots into strips, onions into rings, garlic into medium-sized cubes. Take a glass or ceramic baking dish and put all the ingredients in it in layers. If the dishes are deep enough, make several alternating layers. Wrap the form with several layers of foil so that air does not get in. Put in an oven preheated to 200 degrees for 40-50 minutes. As a result, you will get an unusually fragrant diet dish with great gravy, without fat and extra calories.

Steamed chicken breasts

Steamed products are ideal for diet food, because with this method of heat treatment, the maximum amount of vitamins is preserved. However, the meat runs the risk of being dry, because under the influence of steam all the juice will flow out. Make light steam 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-cooking will take no more than 5 minutes. Just grind all the ingredients in a blender, add protein to the minced meat and make flat cutlets. Put them in the steamer for 30 minutes. As a result, this simple dish will give you an excellent dose of protein, a minimum of fat, and it will turn out incredibly tender and juicy.

Chicken breast is the most useful and dietary part of the chicken carcass. Cooking from it is simple and varied. It is most economical to buy two whole chicken carcasses in the store at once. The wings and thighs will go to the roast, the ridges will make an excellent rich broth.

Breasts can be made whole baked, boiled, cooked in pieces, twisted into minced meat for cutlets, meatballs, casseroles.

So we have chicken breast. Now we will show you step by step how to cook ten interesting, original, and most importantly, dietary, healthy and tasty dishes from it. Chicken breast diet recipes will help us prepare a delicious dinner in a pan, in the oven, in foil, with vegetables and spices.

The recipe can be used by all the happy owners of a non-stick frying pan.

We will need:

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

1. My chicken fillet, cut into oblong pieces.
2. Mix with spices, pour kefir and leave to marinate for two hours.
3. Drain the rest of the kefir and put the workpiece on a well-heated frying pan without oil.
4. After ten minutes, we make the gas small and bring the dish to readiness on it.

If necessary, you can add a little water during the process.

Chicken fillet with tomatoes

Dietary dinner with a refreshing sour sauce to garnish.

We will need:

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

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

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

Chicken stewed in sour cream

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

We will need:

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

1. Rinse my fillets with cold water and pat dry with paper towels.
2. Cut the meat into long strips.
3. In a brazier, heat a third of a glass of water, when it boils, add the fillet.
4. Simmer for about twenty minutes under a closed lid, stirring occasionally.
5. In a glass, mix a tablespoon of sour cream, a little water, a pinch of salt and pepper.
6. Pour the resulting mixture into a roasting pan and simmer until cooked.

Chicken breast in sour cream is ready - juicy and appetizing.

Chicken with champignons in the oven for those who are losing weight

Mushrooms, depending on the method of preparation and additional sauces, may have different calories. In our recipe, we chose the lowest calorie recipe.

We will need:

• Fillet - 500 grams
• Mushrooms - one package (about 400 grams)
• Butter - 5 grams

1. Take a glass or non-stick pan with a lid, grease it with a very thin layer of oil.
2. Wash the chicken fillet, cut lengthwise like chops - about a centimeter thick, beat with a hammer.
3. Wash the mushrooms, cut into lengthwise pieces about 5-7 millimeters thick.
4. Put the chicken chops in the form, lightly salt, spread the pieces of mushrooms on top, salt again a little.
5. Bake in the oven for about an hour under the lid and serve for dinner. It turns out a very tasty diet chicken breast dish.

ATTENTION: In the process of cooking, chicken and mushrooms will release a lot of juice, so you do not need to add water. The dish turns out to be insanely fragrant, and the juice flowing from the mushrooms will not allow the chicken to become dry. If you don't have a pan with a lid, cover it tightly with foil.

Fillet in foil

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

We will need:

• Three chicken fillets
• Three slices of lemon
• Salt and pepper as you wish
• Spices "Italian herbs"

1. Wash the breast fillet and pat dry.
2. We rub it with arrogance of spices, sprinkle with herbs
3. We lay on pieces of foil, put a slice of lemon on top.
4. We wrap the foil, make a few punctures on top with a toothpick so that steam comes out.
5. We send it to the oven for about 50-60 minutes.

ATTENTION: in order not to stain the dish, first cover it with several layers of foil, and only then put chicken pieces in foil on top.

Boiled chicken meat

In this case, you do not have to make sure that the dish does not burn. Preparation will take about ten minutes, and you will have an hour and a half of free time.

We will need:

• Fillet - one piece per serving
• small bulb
• little carrot
• Half a bell pepper (preferably red or orange)
• A few sprigs of dill or parsley
• A pinch of salt

1. We put a liter pot of water on the stove.
2. While it boils, wash all the products with cold water.
3. Vegetables need to be peeled and cut into two or three parts.
4. As soon as the water boils, we send our products to the pan, salt.
5. Close the lid tightly and cook on low heat for an hour and a half.

The broth turns out to be very tasty, based on it, you can cook noodle soup for other family members. The chicken will melt in your mouth and have a light vegetable flavor. If your diet allows it, you can drink a cup of broth and eat boiled vegetables.

Diet dinner in a slow cooker

The slow cooker prepares simple dietary chicken dishes without the hassle and it always turns out delicious. Let's cook a delicious stewed chicken at the same time as a side dish for weight loss - buckwheat

We will need:

• white chicken meat - about 700 grams
• Buckwheat - two glasses
• Small onion and medium sized carrot.
• Water - 4-5 glasses.

1. Wash the fillet and cut into small pieces.
2. Sort out the grits.
3. Finely chop the onion, grate the carrots.
4. Put the products in a slow cooker, add salt and water.
5. Cook in the "porridge" mode for about an hour - until the meat is ready.

ATTENTION: during the cooking process, check several times if the water has boiled away, add more if necessary. According to the same recipe, you can cook chicken breast in the oven.

Baked chicken breast

To diversify the diet, cook chicken meat in pots. This is not a troublesome and truly homemade dish that will fill the kitchen with warmth and amazing aroma. Onion is not only a low-calorie, but also a very healthy vegetable, the amount of useful vitamins and minerals in it is very high. Chicken in onion juice will turn out juicy, with an amazing smell and a specific, slightly sweet taste.

We will need:

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

1. Cut the onions into four pieces.
2. My fillet and cut into large pieces.
3. We put all the ingredients in pots in the following order: two onion slices, pieces of meat, the remaining two pieces of onion.
4. We add some salt.
5. In each pot we throw a small bay leaf and a peppercorn
6. Pour water into the pot so that it covers the meat.
7. Cover the pots with a lid or foil.

ATTENTION! Pots are placed only in a cold oven so that they do not crack.

After two hours, the baked chicken breast can be served at the table.

Breast in the oven - the easiest option

An original way to prepare a beautiful, golden chicken breast in its own juice with minimal cost and time.

We will need:

• Chicken breast - two pieces
• Sugar and salt - half a teaspoon without a slide
• Cold water - half a glass.

1. Take a small frying pan, heat salt and sugar on its dry surface, stirring constantly. As soon as the spices darken, i.e. sugar will begin to melt, pour in water and cook a little more so that the spices dissolve in the water.
2. Each fillet must be washed and cut into three parts.
3. Place the pieces in a mold, pour about half of the prepared filling on top and send to the oven.
4. If the liquid evaporates during the cooking process, pour the chicken with the remaining sauce.

Due to the small amount of sugar in the composition, the food will acquire a beautiful golden color. and the calorie content remains low.

We really like chicken breast skewers, you can marinate in soy or, or kefir, with the addition of garlic, onions, herbs, seasonings, to taste. Cut the breast into pieces, mix with the sauce in a saucepan or in a plastic bag, after 2-3 hours you can fry on a fire, on skewers or barbecue. If it is not possible to cook on a fire, then also cook in a sleeve or just in a pan in the oven, adding a little water. For a side dish, a baked potato cooked on charcoal is suitable, it can be in foil or in the oven. And also vegetables will be very helpful.

In order to make the chicken breast juicy, I baked it in a sleeve with different vegetables (carrots, onions, pumpkin, Jerusalem artichokes, cauliflower and broccoli). I ran out of sleeve. Well, what should I do? And I found a way out: I put it in a baking dish. And covered it with foil on top. What a delicious. Juicy and tender chicken breast turned out! And vegetables too. And much tastier and juicier. Than in my sleeve! Now I cook chicken breast just like that!

Recipe for juicy diet chicken breast:

Marinate the chicken breast for a couple of hours in spices (I prefer hot spices without flavor enhancers), bake in the oven in a bag or sleeve. It can also be cooked in a slow cooker.

From a simple one for every day, they say, it is enough to sprinkle with lemon juice and the chicken breast will not be dry. And there are also such special things that are put in a frying pan and you can fry them without oil. But, it's all about proper nutrition. For those who do not want to fry in oil. Bon apeti!

You can bake chicken breast in the sleeve, because it will be baked in the sleeve, it will be juicy. it will be baked in its own juice, first salt and pepper, you can grate with honey if you like sweetish meat, you can add freshly squeezed orange juice, you can put oyster mushrooms in the sleeve and bake with them, it will also be very juicy and tasty, onion will also add juiciness to the meat, pepper , salt, add chopped onion and bake until golden brown.

Chicken breast can be cooked in its own juice without using any oil. For juiciness, you need 1 tomato and. Cut the breast into pieces, any size you want, salt and sprinkle with spices that you like. I use paprika and chili. Grind the onion and tomato in a blender. Get dry! liter jar, lay out the pieces of breast and pour over the onion-tomato mixture, so lay out all the pieces of meat. Cover the jar with a glass lid or foil. Put in cold! oven and only then turn on the gas, for about 1 - 1.5 hours. When it is ready, do not immediately take out the jar, it should cool down a bit. Chicken can be eaten with a salad, or you can also cook a side dish.

Also - 1 tomato is enough for at least 1 breast, at least for 5. Add as you like, it will be delicious anyway!

You can cook the breast in a double boiler - pre-marinated in (without weighing down the taste), add seasonings that you like - I like sweet paprika (dry), ground. You can add garlic if you like the taste. Put in a special container and turn on the steam. Then you can sprinkle the finished breast with fresh herbs, cut a fresh tomato and make your favorite sauce or just ketchup.

Chicken breast should be marinated in soy sauce for a while (from half an hour to two). You can marinate as a whole breast, or cut into small pieces. The last option, in my opinion, is much more convenient. Next, fry the meat in a completely dry frying pan with a thick bottom until cooked.

Personally, I cook like this:

We cut the chicken fillet into pieces, marinate in honey and mustard (for example, with Russian). You can marinate as much as you want, you can immediately start cooking, the main thing is that the chicken is completely covered with marinade.

Put the chicken in a baking dish (WITHOUT oil). Cover the form with foil. Place the chicken in the preheated oven and bake for about 30 minutes. When 30 minutes have passed, remove the foil and bake for another 10 minutes. The fillet is juicy and, most importantly, soft.

P.S. You can not salt the chicken. It tastes even better without salt.

I want to tell you a recipe that I got from the chef of a very expensive restaurant, in gratitude for the cured toe :)))

You need to take a chicken breast with skin (if not, you will have to grease it with olive oil before frying, just a little bit), you can also cook a turkey breast (this is a better product, since the ideas do not get sick and, unlike chickens, they are not chipped antibiotics).

The secret of the dish: before cooking, you soak the meat in a solution - 1 liter of water + a teaspoon of salt + a teaspoon of sugar, for at least an hour.

Then you dry the meat, rub it with herbs and pepper and fry on the grill, first from the side of the skin, for three minutes on each side. Remove from heat, add salt (I don't salt) and garlic and wrap in baking paper (skin side down) and bake in the oven for 20 to 30 minutes, depending on the size of the fillet. Turkey fillets sometimes have to be cut open due to their size. 10 minutes before completion, you can open it to form a crust. You can turn on the fantasy and decorate with cheese (I add bri or dor blue in a few minutes in the oven it will flow and form a sauce. Everyone is delighted with me. Bon appetit.