All nutritionists know that stewed or lightly fried chicken breast is one of the healthiest foods around. White meat with a minimum percentage of fat: it is easy for them to quickly gorge themselves, but it is almost impossible to get better from it!
It would seem an ideal solution for all those who follow the figure and nutrition! But we are so accustomed to the fact that healthy is not tasty that sometimes we abandon dietary breasts in favor of fried chicken legs familiar from childhood! Is it really impossible to cook chicken breast so that it is juicy, tasty and at the same time does not lose its useful properties? Of course you can! The main thing is to take into account when cooking a few subtleties - secrets that make a person who knows how to cook a true culinary specialist!
It is necessary
-
- For cooking chicken breasts with soy sauce: for 4 servings - 2 chicken breasts; soy sauce; spice
- pepper
- garlic and herbs to taste.
- To prepare chicken breasts with lemon: for 4 servings - 2 chicken breasts; salt pepper
- 1 / 2 - 1 lemon; a couple of heads of garlic; onion
- herbs to taste.
- For cooking chicken breasts with filling and oranges: 2 - 3 chicken breasts; whites of four eggs; 1 tables. a spoonful of lemon juice; salt
- pepper - to taste; 100 ml of low-fat yogurt; 2 - 3 oranges. Spices are optional.
Instructions
Step 1
One way to combat dry chicken breast is with soy sauce. The chicken should be soaked in it already in a cut form, it is best to pre-cut the breast into two to four pieces, so that all the meat is thoroughly saturated with the sauce. Leave the chicken in the sauce for 5 - 10 minutes, remembering to stir it occasionally! If you do not want to cut the chicken breast, you can leave it whole in the sauce, however, bearing in mind that the soaking time will approximately double compared to the sliced breast. After marinating, you can add garlic or spices to your taste to the chicken and start stewing or frying. As for salt, it is not worth putting it, because after "bathing" in the sauce, the chicken will already acquire a pleasant salty taste.
Step 2
For those who do not like soy sauce, you can suggest replacing it with lemon marinade. To prepare it, you will need 1 lemon, a couple of heads of garlic, salt, pepper, onions and herbs to taste. We cut the chicken, cut it, salt it - pepper it, and put it in a deep plate or bowl. Sprinkle on top with grass, finely chopped or grated garlic, divide the lemon into several parts and also put it in a bowl with chicken. Cover the chicken with a plate or a tight lid on top to form juice. Leave the chicken in the marinade for at least 30 minutes.
If you are running out of time, you can simply pour lemon juice over the chicken just before cooking. The fact is that lemon juice, in combination with hot oil, forms a kind of film - a protective coating on the meat, which prevents the natural juice from flowing out of the chicken. Thanks to this, the breast turns out to be especially tender and juicy, with a pleasant fresh aroma!
Step 3
If you are looking for something special, then you can bake chicken breasts in the oven, with tender pouring and oranges, which will add new notes to the chicken meat. So, divide the breasts and put them on a baking sheet, greased with a thin layer of butter. Now let's get down to the fun part - filling! Without her: a dish is not a dish! Beat the egg whites until foam forms, add a teaspoon of lemon juice and a pinch of salt to the resulting mass. Separately prepare the second part of the filling - mix the juice and pulp of one orange with low-fat yogurt. Then mix all the ingredients well.
Thickly coat the chicken with the resulting filling and bake at a temperature of 200C for about 10, maximum 20 minutes. After that, lower the temperature to 150C, and on top of the meat put pre-peeled and evenly cut slices of two oranges. You can also sprinkle the chicken with your favorite seasonings and let it simmer in the oven for about ten minutes.
