Chicken meat is widely known for its dietary properties, it is rich in vitamins and minerals. The most dietary part of chicken is considered to be white meat (breast) - it is it that is an indispensable attribute of many diets and is necessarily found in the diet of people who adhere to a healthy lifestyle. What is the uniqueness and benefits of chicken breast?

The brisket has many advantages over other deli meats. First of all, this is its chemical composition - the lion's share of the nutritional value is protein, but carbohydrates and fats have a small percentage of the total product.

Thus, chicken fillet replenishes the body's need for protein, without loading it with extra calories.

As a high-protein food, chicken breasts give a feeling of fullness for a long time, and at the cellular level, provide the supply of building material for the construction and restoration of body tissues, including muscle mass.

Composition in% fresh chicken breast (skinless and boneless):

Also, chicken white meat is rich in vitamins A, C, B and PP vitamins. Vitamin PP, by the way, stimulates the metabolism, and also activates the work of the pancreas and liver - it is useful for those who want to speed up their metabolism.

Also, white chicken meat contains a colossal amount of trace elements and macronutrients. It is especially rich in potassium. As for trace elements, a large amount of cobalt, molybdenum, zinc and chromium can be distinguished here.

Thus, even a small amount of brisket will provide the body with vitamins and micro- and macroelements, without adding extra calories and kilograms, and the low fat content in this product guarantees easy digestibility, so that it is suitable for people with stomach problems, including ulcers and gastritis. ...

Calorie content of boiled chicken breast

All of the above tables are relevant to fresh chicken meat. But the method of cooking chicken meat is of great importance. So, fried in oil, chicken breast will dramatically add calories and lose many vitamins. The most useful way to cook the breast is boiling, as well as steaming.

When cooking, the calorie content of the product is slightly reduced and will amount to 100 grams: 95 kcal - if the meat is without skin, and 137 kcal - for boiled breast with skin (the calorie content of raw chicken breast with skin is 164 kcal).

After cooking, you can see that the weight of a piece of meat has decreased - this happens due to the removal of water from it, the meat becomes dryish, and the fibers begin to separate easily. It is important to remember that the "lost" calories did not disappear, but went into the broth - the calorie content of chicken broth is about 20 kcal per 100 grams.

Calorie content of boiled-smoked breast

The advantages of boiled chicken fillet are undeniable, but not everyone likes its dryish bland taste. For gourmets, there is another win-win option - boiled-smoked white meat. The calorie content of boiled-smoked chicken breast per 100 grams is 139 kcal (with skin) - not much more than boiled chicken, but it tastes more tender and pleasant.

The disadvantage of this cooking method is the longer cooking process. In addition, not everyone can boast of having a smokehouse. Buying ready-made boiled-smoked chicken is not recommended due to the abundance of preservatives and flavor improvers of various types in it.

Breast benefits and harms

It seems that chicken breasts are a panacea for all ills: the meat is light, dietary, well absorbed and rich in trace elements and vitamins. But there are also disadvantages to the use of this "miracle product".

First of all, it is, oddly enough, its low calorie content. Undoubtedly, this helps in obtaining a slim figure, but it is completely unsuitable for people engaged in vigorous physical activity, as well as people working in adverse climatic conditions.

Fats are necessary for the body to prevent hypothermia - it is not news that the consumption of foods high in fat is more common in the north, in areas with harsh climates. Also, fats play a significant role in the production of hormones, support the immune system.

Another disadvantage of brisket, in comparison with other types of meat, it contains relatively low content of such important trace elements as phosphorus, magnesium, calcium, iron. If you constantly eat only chicken fillet, the lack of these trace elements will adversely affect the condition of bones and teeth.

This does not at all negate the positive effect of chicken breast meat on the state of the body, I just want to note that in addition to them, there should be other sources of protein in the diet, containing missing trace elements and fats - this can be, for example, sea fish or other types of meat.

Chicken breasts in diet food

As already mentioned, white chicken meat is an integral part of the diet. There are many recipes for such food to be not only dietary, but also delicious. Here is some of them.

Ingredients:

• breasts - 2-3 pcs.;
• lemon - 1 pc.;
• garlic - 1-2 teeth;
• olive oil -1 tbsp the spoon;
• salt, seasonings to taste.

The cooking time is 1 hour 10 minutes.

Caloric content - 120 kcal / 100 g.

Wash the chicken fillet and put to dry. In a bowl, mix oil, lemon juice, chop the garlic there, add salt and seasonings. Soak fillets in the marinade and leave for 20-30 minutes. Preheat the oven to 200-220 degrees, put the fillets together with the marinade in the form and put in the oven for 30-40 minutes. The diet meal is ready.

By the way, instead of lemon, you can put an orange, the taste will be more unusual

Simple salad for losing weight

Ingredients:

• chicken breast (cooked by the usual method or steamed) - 2 pcs.;
• fresh cucumber - 1 large or 2 small;
• onion - 1 small or 0.5 large;
• olive oil - 1 tbsp the spoon;
• salt to taste.

The cooking time is 10 minutes.

Caloric content - 107 kcal / 100 g.

Chop or disassemble the chicken into fibers, finely chop the onion, send to the pan and sauté with olive oil until golden brown. Chop the cucumber or grate it on a coarse grater. Salt to taste.

Canned mushrooms can also be added to the recipe - they are cut into slices and sautéed with onions. It is better to fill such a salad with low-fat sour cream.

You can come up with many more recipes with chicken breast, the main thing is that the use of this product, rich in protein and vitamins, is beneficial.

And how to cook chicken breast correctly, you will learn from the following video.

Jun-19-2014

Chicken breast:

Chicken breast (in other words, white chicken meat) is a wonderful product, tasty and healthy. No wonder chicken breast is included in various diets. In terms of phosphorus content, this meat is second only to seafood. You can eat chicken breast with or without skin - the skin contains quite a lot of fat.

Chicken is used to restore the strength of physically exhausted people, to strengthen the immune system. Meat is a prophylactic agent for stroke and myocardial infarction. Vitamins of group B, which are contained in chicken meat, have a positive effect on metabolic processes in the body, on the functioning of the nervous system, and support the health of the skin and nails.

Chicken meat is useful for patients with peptic ulcer disease, gastritis, since meat fibers will attract excess acidity, which irritates the mucous membranes of internal organs.

When buying chicken fillets, try to choose a bone-in chicken breast with skin. When processing, the skin and bones must be removed, and only tender chicken meat should be used for cooking. The package with chilled chicken fillets must be clean, intact, free of punctures and signs of damage. Also, the package should not contain any liquid, much less blood. Meat should be stored in a special refrigerated display case. The sales period for chilled chicken breasts is 5 days. The color of fresh produce is uniform, white-pink, and the surface is smooth and dry. Chicken meat should be firm and firm. Choose breasts of medium size with smooth edges, without defects or muscle breaks.

How to cook chicken breast correctly?

To prepare an appetizing boiled chicken fillet, in addition to the meat itself, you can use:

• one medium-sized carrot,
• one onion (medium or large)
• bay leaf,
• celery stalk,
• salt and pepper to taste.

The first step is to rinse the breast and remove the skin from it. It is better to stop the choice of meat on a homemade young chicken, since it is from such a bird that both meat and broth will be much more aromatic and tasty.

Pour water into a saucepan. The water level should be such that the fillet is slightly covered when it is lowered into it. Bring the water to a boil, then add the whole onion and carrots, chop the celery stalk into large pieces and add it to the rest of the ingredients. Also add about 8 peppercorns and salt to taste. Reduce heat to low and let vegetables simmer.

After about 10 minutes, you can place the chicken fillet in the pan, having previously set the heat to maximum. When the broth boils, add the bay leaf to it.

Cook the ingredients in the pan for 15 minutes, then cover the pan with a lid and let the broth brew for at least 10 minutes.

Remove the meat and cut it into pieces. The broth can be poured into wide circles, add finely chopped herbs and serve with chicken fillet.

An excellent side dish for meat will be boiled, baked or fresh vegetables, as well as rice dishes.

Whole cooked chicken breast is best cut into slices and served with a vegetable side dish, served with porridge, or made into a sandwich component. Boiled chicken breast, chopped or torn by hand, is often used in salads and appetizers, where sauces and gravies are responsible for the richness of the taste. It is tastier and healthier immediately after cooking, but if necessary, boiled chicken can be stored in the refrigerator for two to three days, after which it will be less juicy, but still usable.

Some housewives prefer not to cook, but to bake the chicken breast in foil or heat-resistant dishes. Baked chicken breast really retains more flavor, but it is not always softer than boiled chicken, especially if the chicken breast is cooked correctly. Therefore, you have different ways at your disposal to successfully cook chicken breast both for yourself and for your loved ones.

Very often you hear a question from people who care about their figure - what is the calorie content of chicken breast?

How many calories are in a chicken breast:

The calorie content of boneless chicken breast (fillet) is 113 kcal per 100 g. product

The calorie content of chicken breast with bones is 137 kcal per 100 g. product

The calorie content of chicken breast with skin is 164 kcal per 100 g. product

Do not forget that the way it is cooked strongly affects the calorie content of meat.

How many calories are in boiled chicken breast:

Boiled chicken breast is truly a dietary product. Boiled white meat is used for preparing all kinds of salads, stews, vegetable soups, pates, minced meat. Thanks to its composition, boiled chicken breast is suitable for people of all ages - both young children and the elderly. Due to the presence of vitamins and other nutrients in it, it is well suited for athletes and those who follow a diet.

The calorie content of boiled chicken breast is 137 kcal per 100 g. product

How many calories are in boiled skinless chicken breast:

If boiled white chicken meat has no skin, its calorie content will decrease.

The calorie content of boiled chicken breast without skin is 110 kcal per 100 g. product

How many calories are in a baked chicken breast:

There is an easy way to cook white chicken meat - bake chicken breast.

The calorie content of baked chicken breast is 137 kcal per 100 g. product

How many calories are in chicken breast baked with cheese:

The taste of white chicken meat can be perfectly combined with the taste of cheese. A wonderful dish - chicken breast baked with cheese - will delight you not only with its taste, but also with its relatively low calorie content.

The calorie content of chicken breast baked with cheese is 119 kcal per 100 g. product

How many calories are in a turkey breast:

Turkey breast - this is the name of the meat from the breast of a turkey carcass. Otherwise, it is also called turkey meat. Turkey meat, like rabbit meat, contains few calories, contains a little fat, but less smooth fiber in its structure.

Turkey meat has not only excellent gastronomic qualities, but also dietary. It contains more than 28% of easily digestible protein with a fairly low calorie content, only 190 Kcal per 100 grams. In addition to phosphorus, calcium, magnesium, sodium and vitamins A, C, E, PP, it contains B vitamins, which contribute to improved absorption of food.

There are several ways to cook this type of meat. Turkey breast is baked, smoked, fried, boiled, etc.

It should be noted that turkey meat is considered a dietary product. This is a delicate variety of meat, which allows it to be included in the diet of people who are weak, as well as with an active and stressful lifestyle.

The calorie content of turkey breast is 108 kcal per 100 g. product

How many calories are in boiled turkey breast:

Boiled meat, as you know, is somewhat inferior in calorie content to fresh meat, since with this method of cooking, part of the meat's calories "takes" the broth.

The calorie content of boiled turkey breast is 84 kcal per 100 g. product

Calorie content of boiled chicken breast without skin

Healthy nutritious nutrition is essential without chicken breast. Drying does not go without it for athletes and people who shape their muscles. Boiled breast contains solid protein, which is so necessary for the formation of muscle mass. How many calories white boiled meat contains will help you create a diet for the day.

How many calories are in boiled chicken breast?

Calorie content of chicken fillet: 113 kcal.

Energy value of chicken breast product (Ratio of proteins, fats, carbohydrates):

• Proteins: 23.6 g (~ 94 kcal)
• Fat: 1.9 g (~ 17 kcal)
• Carbohydrates: 0.4 g (~ 2 kcal)
• Energy ratio (b | f | y): 84% | 15% | 1%)

Chemical composition

In 100 g of raw meat:

• 53 g of water;
• 0.5 g of carbohydrates;
• 2 g fat;
• 24 g protein;
• 40 mg of cholesterol.

And also meat has the highest content of vitamins of groups B, C, PP, K, A; macronutrients such as potassium, sodium, calcium, phosphorus, sulfur, magnesium, chlorine; microelements: iron, copper, selenium, zinc, manganese, fluorine, cobalt.

Calorie content of the product in different versions

Boiled chicken breast without skin contains 137 kcal, with skin - 165 kcal.

What is the calorie content of boiled chicken breasts? Subscribe Advertising on article 0 0 In the Middle Ages, weak children and the elderly, as well as the sick and wounded, were given chicken broth to drink as a strengthening agent. And they gave me white poultry meat, mainly breasts. With a rather low level of medicine, our ancestors intuitively understood that this product contains a lot of proteins that the body needs and little hard-to-digest fats. Therefore, this part of a poultry carcass can be confidently called a dietary product. The calorie content of cooked chicken breasts is quite low, and the health benefits are incomparably higher.

Do not forget about the high calorie content of chicken skin - 212 kcal per 100 grams of product.

First, the protein. It is contained in 100 g of the product about 30 g. Therefore, not only those who are losing weight, but also bodybuilders eat white meat "ryaba" with pleasure: after all, protein is involved in the "building" of muscles.

• The calorie content of boneless chicken breast (fillet) per 100 grams is 113 kcal, with bones naturally this figure will increase to 137 kcal. The energy value of breast with skin is 164 kcal per 100 grams of product.
• The calorie content of boiled chicken breast is 95 kcal per 100 grams of product, the rest of the calories remain in the broth. The calorie content of smoked chicken breast per 100 grams has 119 calories, but do not forget that in the manufacture of such a product preservatives and other impurities are added that have a bad effect on health.
• The calorie content of fried chicken fillet per 100 grams of product is almost 197 kcal, which is obvious, since oil is a high-calorie product and I do not recommend eating such a breast for people who are losing weight.

Fats and carbohydrates in poultry breast are negligible.

However, when calculating the calorie content of boiled chicken breasts, several factors must be taken into account: with or without bones, whether the skin is present, how long the product has been boiled. Indeed, raw fillet has 115 kcal, meat with bones - 137. The largest amount of fat is in the skin.

Meat with it, but without bones, has a nutritional value of 165 kcal per 100 g.

The method of culinary processing is also important. Naturally, when we fry something, we add oil to the pan - the product itself is very nutritious. After frying, the chicken is covered with such an appetizing golden brown crust ...

But, alas, its calorie content increases to 200 kcal. But during cooking, the opposite process takes place: boiling water "takes away" calories, makes the meat even more lean. After this heat treatment, the broth contains 20% of the nutritional value of raw meat. And the calorie content of boiled chicken breasts drops to 95 kcal. Of course, this indicator is applicable for skinless fillets.

Now let's look at the so-called chicken diet.

After all, white poultry meat is a real storehouse of useful minerals (zinc, phosphorus, iron, potassium and calcium), as well as vitamins (B2, B3, K, E, PP). These substances will raise the general tone of the body, and the low calorie content of boiled chicken breasts will help you get rid of five unwanted pounds in 10 days.

A sufficient amount of protein obtained with such a diet does not cause hunger at all, strengthens the muscles and improves the functioning of the gastrointestinal tract. With this diet, it is permissible to eat no more than 400 g of boiled breast without skin per day. It is advisable not to salt the food, and also to exclude sugar from the diet. Raw or boiled vegetables, unpolished rice can act as additional components for meat.

It is allowed to drink coffee and green tea without sugar, fruit juices. Based on the fact that the calorie content of boiled chicken breast in a daily dose is about 400 kcal, the rest can be eaten and drunk for another 900 units. At the end of the diet, you can pamper yourself with dried fruits and nuts in the morning. If the taste of cooked meat seems bland to you, you should think about other culinary methods of processing the product. You can boil the chicken first, and then lightly smoke it in a special smoky apparatus.

Such a simple technique will give the meat an appetizing smoky flavor. The calorie content of boiled-smoked chicken breast is also small - 160 kcal. But the most successful way of processing is shish kebab. However, the meat should be marinated in vinegar, and the heat from the coals will melt the excess fat.

Thus, the nutritional value of the finished product will be 116 kcal.

The use of chicken breast in dietary nutrition

Chicken breast is ideal for a dietary diet. Low in calories, carbohydrates and fat, high in protein is what you need. More protein can only be found in seafood. The protein diet used by athletes is most often based on chicken breast.

With this diet, you need to drink more water than normal so that the kidneys are cleansed and harmful substances do not accumulate in them. With a dietary diet, you cannot eat 6 hours before bedtime, since meat takes a very long time to digest.

Benefits for the body

The high content of iron and amino acids improves the functioning of the circulatory system, increases hemoglobin. In case of illness, poisoning, feeling unwell, diseases of the gastrointestinal tract, broth cooked on white fillet without skin is great for the main food. White chicken meat helps to maintain the beauty of hair, skin, nails, has a beneficial effect on the nervous system and strengthens the musculoskeletal system.

A large amount of B vitamins accelerates and maintains a normal metabolism. Protein contributes to the rapid satiety and recovery of damaged muscles after exercise. A properly cooked chicken breast can reduce the amount of "bad" cholesterol.

How to cook

There are many ways to cook meat, but cooking (regular and steam), stewing (with a minimum amount of oil), baking in the oven are suitable for dietary nutrition. It is important not to overdry the product. The most optimal and dietary option for cooking chicken breast is to boil it in a saucepan or steam. This is how all the useful micro and macro elements are preserved. And it is best to bake it in foil, so the dish will be healthy and very tasty. To eat chicken meat, and any other, you need with vegetables, so that a sufficient amount of fiber enters the body along with proteins. It promotes the elimination of unnecessary elements such as connective fibers from the body.

How many calories are in a baked chicken breast:

There is an easy way to cook white chicken meat - bake chicken breast.

The calorie content of baked chicken breast is 137 kcal per 100 g. product

How many calories are in chicken breast baked with cheese:

The taste of white chicken meat can be perfectly combined with the taste of cheese. A wonderful dish - chicken breast baked with cheese - will delight you not only with its taste, but also with its relatively low calorie content.

The calorie content of chicken breast baked with cheese is 119 kcal per 100 g. product

Chicken is considered a dietary meat. Of course, if you boil it, and not fry or smoke it. In almost every diet, you can find a recommendation for use, and this means chicken fillet. Why so, what is special and how many calories are in a chicken breast? Let's figure it out.

It is known that for an athlete or a losing weight person, there is nothing better than white meat. It, as you can understand, is white when cooked (compare with any other meat or look at the same poultry drumsticks), is better absorbed by the body and contains less myoglobin. It is included in the list of the most fat-free meat along with rabbit, turkey (also breast), and some types of fish.

Suitable for athletes gaining weight through protein (you've probably heard about the "breakfast of the champion" - chicken breast with rice), losing weight, pregnant women (the breast is almost tasteless, so it rarely causes rejection).

Boiled breast is the safest part of chicken for those who are afraid of getting fat. Take a look at its location if you have a whole carcass in front of your eyes or part of it. The breast is two pieces of fillet on the breast of the bird, absolutely fat-free, there are no veins, bones or cartilage in it, it is just pure meat. From one view alone, one can understand that there is a minimum of fat here.

Almost all meat contains vitamins, this is absolutely normal for muscle tissue, but vitamins of group B prevail in chicken. It is difficult to say who exactly will benefit from B-vitamins, it is easier to simply list their effects on the body:

• Participation in the growth and development of cells;
• Prevent stress, depression, disorders of the nervous system;
• Strengthens muscles;
• Promote rapid breakdown of fats and carbohydrates, assimilation of proteins;
• Support the cardiovascular system;
• Helps maintain immunity;
• They have a good effect on the condition of the skin.

As you can see, the list of useful properties is such that chicken fillet can be considered a medicine. This is partly because of the price (the cost of raw chicken is lower than, say, beef), it makes up most of the meat diet in kindergartens, hospitals, schools and rehabilitation centers. Thanks to such a diet, patients can maintain the balance of essential substances in the body without getting excess fat.

Calorie content

Low calorie count and nutritional value in one attract all those who want to lose weight without getting started. Even a completely clean chicken fillet is not a problem for an adult to eat, not to mention dietary dishes that can be prepared from it.

100 grams of raw skinless chicken has 110 calories... This is very few, no matter what category of people you look at. Unless for a small child with his tiny daily calorie intake, chicken can make up a decent part of the diet.

For a losing weight woman, whose approximate daily rate is 1200 calories, this is also an insignificant amount, you can safely cook chicken even in the most strict diets.

But with a nutritional norm (for women and even more so for men), where there are from 2500 to 4000 calories, the body will not even notice such an amount. It is also worth highlighting a special category - men who are engaged in heavy physical labor (workers and military). Such men are supposed to have 4500-5000 calories per day, so there is no chicken in their diet - it will only take up space and time for cooking.

The calorie content of boiled chicken fillet will be only 170 calories, and in fried or smoked form 210 and 184 calories, respectively, despite their very nutritious appearance. Little, isn't it? So, the energy value of baked chicken fillet is only 101 calories. This is due to the fact that during the baking process, the meat loses the contained protein.

Do not forget that only the calorie content of the meat itself is taken into account - if you fry chicken in oil, you are unlikely to get a healthy product, it is better to use the grill.

If you look closely at the list of substances in chicken fillet, you will notice that it contains no carbohydrates at all. Carbohydrates are very necessary for the body, like all substances equally, but their excess most often leads to excess weight. If for some reason you decide to temporarily limit the intake of carbohydrates in the body, then chicken fillet is the best thing you can eat.

There are 25 grams of pure protein per 100 grams of boiled chicken fillet. No wonder the athletes noticed the chicken, almost forever prescribing it in any sports diet. Along with cottage cheese, chicken is incredibly effective for gaining mass, and protein does not go next to fat. Fat content - 7.5 grams per 100 grams, for meat it is very small.

As a result, we can see that chicken does not contain anything other than protein and essential fat for the body in small quantities, which makes its breast one of the healthiest and most affordable dietary products.

Healthy meals

There are only 15 calories per 100 grams of chicken broth, it is incredibly nutritious and warming - it is not surprising that many even take chicken broth with them in thermoses, because on a cold winter day it can be the perfect lunch.

Making fillet broth is incredibly simple - put the meat in water for just half an hour, then remove the chicken and strain the liquid.

Chicken does not have to be eaten separately to reap the maximum benefits. An excellent option would be to bake the fillets in the oven and add to the side dish (it is better to choose some kind of porridge, because the combination of chicken and potatoes, for example, is harder for the body to digest) or to vegetables. Chicken with vegetables is a whole complex lunch that will be much healthier than simple meat. Moreover, with the help of vegetables, the dish will be absorbed faster and after eating there will be no heaviness in the stomach, even if you have a hearty meal.

Recently, steamed chicken cutlets made from fillets have become very popular. Of course, frying them until crisp in oil will not work, then the whole point is lost, but the benefits of this dish are beyond doubt. Instead of bread, we advise you to add potatoes to them, and you can cook diet cutlets in a regular saucepan. These cutlets will contain a lot of meat that will not harm your health and digestion, and you can get enough of them for a long time.

The main thing that you should remember when preparing chicken fillet is the taboo on butter. If you want the meat to retain all its useful properties, does not absorb excess fat and does not cease to be called dietary, it should be steamed or in the oven.

If you really feel like fried chicken, use the grill - there are many miniature kitchen models. It will be sad to spoil such a healthy meat by cooking, especially since it can be easily made tasty without fat, oil and frying, as opposed to the stereotype, thereby eliminating its harm.

In the end, the athletes turned out to be infinitely right - chicken is an affordable, dietary, protein-rich meat, and its breast combines all these properties to the maximum. Whether you lose weight or gain weight with hard workouts in the gym, chicken breast is the perfect nutritional option for you.

Your feedback on the article:

One of the most valuable dietary products is chicken breast.

One of the most valuable dietary products is chicken breast. In terms of the content of nutrients, it is equated to seafood. She is especially appreciated by athletes. This is not surprising: it is considered the main source of beneficial biochemical compounds necessary for energy recovery and muscle growth.

A bit of history

The first birds that were tamed by man were chickens. The exact time when this happened is unknown. According to one version, about eight thousand years ago, our distant ancestors sheltered bush chickens in their households, which lived in the jungles of Southeast Asia. Chicken meat was used for food, and the fluff was used for household needs.

Much later, new breeds were bred, varied both in appearance and in economic purpose. Today, chickens are raised in individual households as well as on farms. Chicken meat, especially breast, remains one of the most affordable and healthy foods. It is widespread in many countries of the world and is used both for preparing everyday dishes and in the haute cuisine menu. Delicate, delicate taste and unobtrusive aroma allows you to effectively combine white meat with various types of products and sauces.

How is breast different from other meat?

The most valuable is white meat, or chicken breast, calories which differs from the energy value of dark meat. The breast is the meat that sits on either side of the base of the sternum. Visually, it differs from meat, for example, on chicken legs. The breast is light, almost white. Usually chicken fillet is called one half breast. It looks very attractive and appetizing - much more aesthetically pleasing than other parts of the carcass. At the same time, the muscles of the sternum are characterized by a denser structure.

The advantage of this product is not only the cost, but also the ease of preparation. Even if you buy meat on the bone, it is extremely easy to separate - just make a couple of cuts. Fillets can be cooked whole or cut into separate pieces. Properly cooked meat is soft and fairly juicy. In addition, after a meal, there is no characteristic heaviness in the stomach, as it happens after eating pork or other meat. Therefore, for those who strive to eat a healthy, balanced diet, but try to avoid fatty foods, chicken breast will be the ideal option. And naturally, it should become an integral part of your diet if you go to the gym or follow a protein diet.

Calorie content of boiled chicken breast

Adherents of dietary nutrition believe that it is better to eat white meat in a boiled form. Moreover, calorie boiled chicken breast very low, and the cooking method itself does not require the addition of additional ingredients that increase the energy value of the dish.

Caloric content is usually called the amount of energy that is formed during the breakdown of biochemical compounds entering the body with food. It is indicated in kilojoules or kilocalories. Biochemical compounds from which energy is generated are proteins, carbohydrates and fats. Therefore, their content in a particular product is called nutritional value. The daily calorie intake for a person is determined taking into account various factors: age category, gender, climatic conditions, physical activity and others. A person consumes more calories than his body needs, the energy balance is disturbed, which leads to the deposition of a fat layer. Therefore, one of the most effective ways to combat obesity is to reduce the number of calories.

With the use of one hundred grams of boiled chicken breast, you get 137 kilocalories of the energy the body needs. It is produced by splitting:

• almost thirty grams of protein;
• about two grams of fat;
• half a gram of carbohydrates.

The raw material has a lower energy value. chicken breast - calorie content 100 gramsis 113 units. The fact is that in the process of heat treatment, the calorie content of white meat can change. Various seasonings, which are added during cooking, increase the “energy content” of the product. The presence of the peel is of great importance, which adds approximately 50 calories per 100 grams of product.

White meat composition

Chicken breast is famous not only for its low calorie content, but also for the richest composition of nutrients - vitamins, minerals, organic compounds. In particular, it contains:

all the B vitamins that the body needs for normal metabolism;

• retinol;
• vitamin C;
• vitamin PP;
• vitamins E, K, H;
• minerals - phosphorus, sulfur, zinc, chromium, magnesium, cobalt, sulfur, iron, chlorine, sodium;
• choline, which is responsible for the normalization of kidney function;
• potassium, which helps stabilize blood pressure;
• amino acids (including essential - about 8 grams - and nonessential - almost 13 grams).

But the amount of cholesterol is extremely small - only 0.07 mg / g.

Useful properties of chicken breast

Most of the composition of chicken breast is protein. They provide the body with the bulk of calories - about 84%. The presence of this product in the diet prevents protein starvation, which is especially important for athletes and fans of low-carb diets. Moreover, the protein contained in white meat is very easy to digest. In terms of its beneficial properties, it is only slightly inferior to egg white. In addition, white chicken meat saturates the body with useful vitamins and minerals.

Its use is also recommended for the normalization of metabolic processes, prevention of diseases of the cardiovascular system, including atherosclerosis, heart attack and stroke. Regular intake of white chicken meat helps to strengthen the musculoskeletal system, normalize the nervous system (due to the presence of glutamine in the composition), improve the appearance of hair, nails, teeth and skin.

White meat is a real "healthy food" for those who suffer from diseases of the stomach and intestines (gastritis, ulcers). This is due to the ability of meat fibers to eliminate acidity. It is also prescribed in therapeutic diets for diseases such as diabetes mellitus, gout, polyarthritis. Also, this product is considered one of the most effective means for enhancing immunity. Need to quickly recuperate after exercise? Again, chicken breast will help. In addition, this product is considered to be hypoallergenic.

Of course, the most useful is the white meat of young chickens - it is more saturated with vitamins and minerals. And naturally, it has the best taste.

Chicken Breast Cooking Methods

Determined that calorie content of boiled chicken breast and the calorie content of the same product, but prepared in other ways, are different. In particular, one hundred grams of smoked white meat contains 117 calories. Smoked breast is also delicious and healthy. The meat processed in this way becomes very juicy, tender and aromatic. However, its beneficial properties are fully manifested if it is processed according to technology, without the addition of "liquid smoke", dyes, flavors, flavor enhancers. The only ingredient allowed during this cooking process is salt.

Also, baking chicken breast is popular among cooks, which allows not only to give it a great taste, but also to preserve all the nutrients. The best option for dietary nutrition is considered to be a breast in foil, cooked without adding any seasonings.

A low-calorie dish - provided that no third-party fats are added during the cooking process - is also stewed chicken breast. Stew white meat in a little water with a minimum of seasonings. The use of vegetables is allowed. At the exit, a dish with a caloric value of about 93 kcal is obtained. But it should be borne in mind that some recipes provide for aging the meat in the marinade before stewing. In this case, you need to carefully consider the composition of the brine - its components can increase the calorie content of the finished product.

Another option is to grill chicken breast. The meat is fried on both sides (for five minutes on each side) at the lowest temperature. It is also allowed to fry it in a pan, but without oil, in order to achieve a minimum calorie content.

But the best way to cook chicken breast is still considered to be boiling in water or steam. It should be noted that white meat is cooked quickly enough. If you expose it to prolonged heat exposure, it becomes tough, the taste characteristics deteriorate significantly. Here are the optimal cooking times in different ways:

• in a saucepan on the stove - half an hour;
• in a double boiler - an hour;
• in a slow cooker - 40 minutes;
• in a microwave oven - 10-15 minutes.

To make the meat juicy, it is better to cook the whole breast or fillet. But if your goal is to cook as quickly as possible, you can divide it into several pieces.

It is recommended to serve meat with vegetables, so that, along with proteins, fiber gets into the body, which promotes the elimination of connective fibers and other "extra" elements. Athletes are also advised to eat boiled white meat with buckwheat or rice for breakfast.

How to choose a chicken breast ?

On store shelves, you can find chicken breast in various versions - on and without bone, with or without skin, chilled and frozen. To prepare broth, of course, it is better to purchase meat with bones and skin - a liquid dish will be more rich and tasty. For boiling with a side dish, baking or stewing, you should choose a fillet. In any case, inspect the product carefully. The fillet should be dense, elastic, without damage (punctures, cuts and others), bloody smudges, mucus, bruises. Fresh meat has a dry, light pink hue.

Experts advise giving preference to a chilled product rather than frozen - exposure to low temperatures leads to the loss of a significant proportion of nutrients. Chilled fillets are stored at 0… + 2ºC in special refrigerated display cases. If the norm is exceeded, even by 2ºC, bacteria develop in it, including dangerous salmonella.

After cutting the carcass, the fillets must be sold within five days. If the manufacturer specifies a longer period, the processing of meat was not without preservatives. When buying breast by weight, you can press on it with your finger. If a trace remains for some time, then the meat has been frozen. The fact that the product has been frozen may also indicate a pale appearance and flabbiness.

In order to protect yourself as much as possible when buying meat by weight, it is better to ask the seller for permission to sell this product, where the terms of sale are indicated. This way you will be able to check both the conscientiousness of the distributor and the freshness of the product.

If the breast is sold in its original packaging, it should also be carefully examined. The label contains information about the manufacturer, the period and storage conditions of the meat, but there should be no contamination and even more damage. Pay attention to its tightness and the absence of liquid inside.

You should buy a medium-sized breast or fillet (up to 0.5 kg), with neat edges. It is better to avoid too large pieces: many producers, in order to achieve better growth of poultry, introduce hormonal supplements, antibiotics and other stimulants into the diet. There is also such a pattern: the larger the breast, the older the chicken was. And old poultry meat is always tough, dry and less tasty.

Compliance with these rules when buying white meat will help you choose a truly high-quality product that will not only delight you with great taste, but also benefit the body.