Chicken breast is a valuable lean meat that contains many vitamins and is easily digestible. Supporters of a healthy diet eat such fillets boiled or baked with a small amount of fat. And if you approach business with imagination, then healthy meat can also be cooked amazingly delicious.
Chicken Breast Diet Snack
A lean chicken delicacy will successfully replace the usual (and not very healthy) sausage in your morning sandwich. The recipe is very simple.
Ingredients:
- whole chicken breast - 1 pc.
- soy sauce - 1 tsp
- salt - 1 tbsp. the spoon
- drinking water - 0.5 l
Cooking is very simple:
- If the meat is on the bone, then separate the fillets. Rinse the meat in cold water.
- Warm drinking water slightly, to about 30 degrees. Add salt to it. Soak the chicken breast in this solution, leave for an hour and a half.
- After the specified time, remove the meat and dry it with a napkin.
- Rub with soy sauce.
- Wrap in foil, place on a baking sheet and place in a hot oven.
- Bake at 200 degrees for half an hour.
Cool the finished meat and put in the refrigerator. The next morning you will have a tasty and valuable appetizer waiting for you. It can be cut into portions for sandwiches, and can also be used to make salads.
Chicken roll with Greek cheese
Another interesting recipe for a cold chicken fillet appetizer, a little more complicated. But the result is worth the effort!
Required products:
- chicken breast fillet - 4 pcs.
- feta cheese - 200 g
- hard cheese - 50 g
- red chili pepper 1 pc.
- green onion 30 g
- garlic - 2 cloves
Also, prepare salt, pepper, olive oil, and lemon.
Preparation:
- Rinse the fillet and dry it. Cut the "half-breast" lengthwise into two thin layers. Lightly beat each bite with a culinary mallet.
- Salt and pepper the meat. Squeeze the juice out of the lemon, sprinkle the blanks with it. Leave to marinate for about half an hour.
- For the filling, cut the cheese into cubes. Chop the onion, add a clove of garlic passed through a press to it. Mix with cheese.
- Spread the filling over the meat pieces (on a wide edge). Roll up the rolls. To prevent the products from diverging, the edges are stabbed with toothpicks.
- Cut the second clove of garlic and chili into pieces. Pour olive oil into the bottom of the pan, heat and add chopped spices. Fry for a couple of minutes, then remove the garlic and pepper. And in this frying pan, fry the rolls for three minutes on each of the two sides.
- Put the rolls into the mold. Sprinkle with grated hard cheese. Bake until a golden brown cheese crust appears at 190 degrees, which will take no more than half an hour.
The rolls are eaten chilled by cutting them across into round pieces.
Chicken breast salad with kefir
We reduce the calorie content of salads, replacing traditional fatty mayonnaise with light and healthy kefir.
Required products:
- chicken breast fillet - 1 pc.
- kefir (1%) - just over half a glass
- cucumber - 2 pcs.
- green peas - 150 g
- dill - 100 g
- salt
Cooking step by step:
- Boil the boneless and skinless fillets in boiling water for about 25 minutes. Cool down.
- Cut the boiled meat into small cubes.
- We do the same with cucumbers.
- Chop the dill.
- Pour chicken meat, cucumber, peas and dill into a salad bowl. Pour with kefir, salt and stir.
You can serve!
Chicken soup with buckwheat
The first dish that combines several healthy foods at the same time.
Ingredients:
- chicken breast on the bone - 1 pc.
- buckwheat - 200 g
- potatoes - 2 pcs. medium size
- carrots - 1 pc.
- onion - 1 pc.
- dill, parsley - 1 bunch
You also need salt and some vegetable oil.
Preparation:
- Place the washed and peeled chicken meat in a saucepan and pour about 2.5 liters of water. Put on fire and bring to a boil. Don't forget to remove the foam!
- While the chicken breast is boiling, chop the onions and carrots with a coarse grater. However, it is allowed to cut it into small strips or cubes - as you like.
- Pour 2-3 tablespoons of vegetable oil into the pan. Saute carrots and onions until golden brown.
- Rinse buckwheat well with cold water. Dry it, for which pour it into a dry frying pan without oil and put on medium heat. Soak, stirring constantly, for five minutes.
- Peel the potatoes and cut them into cubes.
- Remove the chicken breast from the broth and separate from the bones (do not turn off the stove). Return the fillet to the pan and immediately add the buckwheat, salt. When the broth boils again, add the potatoes and browned vegetables. Cook for 10 minutes.
After the soup is cooked, keep it covered for 20 minutes. Then serve with chopped fresh herbs.
Crispy chicken in the oven
Many people love nuggets. But does our body love them? Instead of buying a dish with questionable benefits, try making crispy "white meat" at home without unnecessary fats.
What to cook from:
- chicken "half breasts" - 4 pcs.
- corn grits in the form of flakes (similar to "Hercules") - a third of a glass
- dried ginger - 0.25 tsp
- honey - 1 tbsp. the spoon
- orange or lemon juice - 1 tbsp. the spoon
- dried dill - 1 tbsp. the spoon
Add a little salt to taste and, if the diet allows, red or black ground pepper.
It's easy to do:
- Finely crush the flakes with a crush or blender. Combine on a plate with dried dill until set aside.
- To obtain the sauce, mix honey, ginger and juice in a separate bowl.
- Salt the washed and dried fillet pieces. Coat with sauce. Place in a baking dish, lightly greased with vegetable oil.
- Sprinkle the chicken with flakes and herbs.
- Put in an oven preheated to 180 degrees. Bake for 20-25 minutes.
Serve the crispy chicken fillet hot with any side dish. Best of all - with fresh vegetables.
Broccoli casserole
Broccoli is the "champion" among cabbage in terms of the content of vitamins and "good" microelements. And with chicken breast, it creates a pleasant and harmonious flavor combination.
Products for the dish:
- whole chicken breast fillet - 2 pcs. (or 4 halves)
- fresh broccoli - 0.5 kg
- chicken egg - 1 pc.
- kefir (1%) - 200 ml
- hard cheese - 100 g
- dill and / or parsley - 50 g
Also prepare fine salt and black pepper.
We do this:
- Disassemble the broccoli into small "twigs". Rinse and drain.
- Prepare the meat (rinse, dry). Cut each "half-breast" lengthwise into 4-5 strips. Lightly salt and pepper and place on the bottom of a baking dish (no need to grease the dishes).
- Break the egg into a bowl, beat. Add kefir, salt and, if desired, spices to taste. Stir.
- Put cabbage in a mold on top of the meat. Then we fill everything with kefir mixture - so that the solid products are completely covered.
- Sprinkle the future casserole with grated cheese.
- Put in the oven, preheated to 180 degrees, for 40 minutes.
Serve when the casserole has cooled down. Sprinkle chopped herbs on top of the dish.
Diet stuffed cabbage rolls with chicken
Ingredients:
- fillet of one chicken breast
- white cabbage or (preferably) savoy cabbage - 1 medium to large head of cabbage
- rice (brown is better) - ⅓ faceted glass or about 80 g
- onions, carrots - 1 pc.
- sour cream - 1 glass
- vegetable broth - 1 glass
You also need some olive oil and salt. And if you love, then a clove of garlic.
How to cook:
- Boil rice.
- Separate 10-12 leaves from the cabbage. Boil them in boiling water for five minutes, then use a culinary hammer to beat off the hard, leafy veins. If using tender Savoy cabbage, use a fresh leaf without processing.
- Grind the chicken fillet into minced meat using a meat grinder or blender.
- Finely chop the onion, grate the carrots and lightly fry.
- Mix vegetables with minced chicken and rice. Season with salt, lightly pepper, add the garlic clove passed through a press.
- Put the filling on the leaves and roll into envelopes. Place in a saucepan, lightly oiled with vegetable oil. Pour with a mixture of sour cream and vegetable broth and put on fire.
After the sauce has boiled in a saucepan, reduce heat and simmer, covered, for 40 minutes. When serving, pour the stuffed cabbage with the liquid in which they were prepared.
Steamed chicken cutlets
Chicken breasts are a great base for diet cutlets. The preferred way to cook this dish is by steam.
Let's prepare products:
- chicken breast fillet - 0.5 kg
- egg - 1 pc.
- semolina - 1 tbsp. the spoon
- onion - 1 pc.
- chicken fillet - 500 g
- parsley - 2-3 sprigs
You will also need salt, black ground pepper.
Step-by-step recipe:
- First, roll the fillet and peeled onions through a meat grinder.
- Add chopped parsley, beaten egg and semolina to the minced meat.
- Sprinkle minced meat with salt and pepper, mix well.
- Sculpt round cutlets.
- Grease a bowl of a double boiler with a thin layer of vegetable oil. Lay the cutlets.
- Steam cutlets for half an hour.
Serve with any side dish your household loves.
Chicken with pistachios and asparagus in a slow cooker
This recipe is useful if you want to cook at home not something ordinary, but a real dietary delicacy. A slow cooker will help you cope with the task quickly and without excess fats.
Products:
- chicken fillet - 500 g
- asparagus - 700 g
- salted pistachios - a quarter cup
- green onions - five to six feathers
- grated ginger - 2 tbsp. spoons
You will also need one tablespoon each of sesame oil and oyster sauce, as well as a teaspoon of chili sauce.
Cook like this:
- Cut the chicken fillet and asparagus separately: meat - into pieces about 3 cm long, vegetables - 4-5 cm each. Set aside for a while. Peel the pistachios.
- Pour sesame oil into the multicooker bowl. Switch on the "Fry" program. Add asparagus and lightly fry for a minute or two.
- Add fillet pieces, fry for seven minutes.
- Finely chop the green onion. Pour into a slow cooker, at the same time add ginger.
- Season with sauces and cook for another three minutes. Salt slightly.
- At the very end, add pistachios, mix everything and turn off the device.
Diet pizza with chicken
Classic pizza is a flour dish that does not contribute to weight loss in any way. And if you make it without flour? And for the filling, take mushrooms and chicken breast fillets.
So, instead of the dough, we make a base of two young zucchini and the same number of chicken eggs.
For the filling we take:
- boiled chicken "half breasts" - 2 pcs.
- champignons - 3-4 pcs.
- tomato paste - 3 tablespoons
- hard cheese (fat content 20%) - 150 g
Let's not forget about salt and pepper, too.
Cooking in stages:
- Wash the zucchini, remove the skin. Grate, salt and mix. Place in a colander or sieve, squeeze well so that the vegetable mass gets rid of excess water.
- In a bowl, mix the courgettes with the raw eggs. Season lightly (optional).
- Cover the baking sheet with parchment. Lay out the squash mass, smooth out. Bake at 180 degrees for a quarter of an hour.
- Meanwhile, wash, peel and chop the mushrooms. Cut the chicken fillet into pieces with a knife. Grate the cheese.
- Remove the base from the oven. Without removing from the baking sheet, brush with tomato paste. Lay chicken and mushrooms on top, sprinkle with cheese.
- Bake for another 15 minutes.
You can sprinkle the finished pizza with chopped herbs before serving.
