Chicken breast is a valuable low-fat meat that contains many vitamins and is easily digested. Supporters of a healthy diet eat this filet boiled or baked with a small amount of fat. And if you approach the matter with imagination, then healthy meat can also be prepared amazingly delicious.
Pick your recipe
Diet Chicken Breast Appetizer
A low-fat chicken delicacy will successfully replace the usual (and not very healthy) sausage in the morning sandwich. The recipe is very simple.
Ingredients:
- whole chicken breast - 1 pc.
- soy sauce - 1 tsp
- salt - 1 tbsp. a spoon
- drinking water - 0.5 l
Cooking is very simple:
- If the meat is on the bone, then separate the fillet. Rinse the meat in cold water.
- Drinking water is slightly warmed up to about 30 degrees. Add salt to it. In this solution, soak the chicken breast, leave for an hour and a half.
- After the specified time, get the meat and dry it with a napkin.
- Grate with soy sauce.
- Wrap with foil, put on a baking sheet and send 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 snack. It can be cut into portions for sandwiches, and also used to make salads.
Greek Cheese Roll
Another interesting recipe for cold appetizer from chicken, 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
In addition, prepare salt, pepper, olive oil and lemon.
Cooking:
- Rinse and dry the fillet. "Half breast" cut lengthwise into two thin layers. Each piece is slightly beaten off with a culinary hammer.
- Add salt and pepper to the meat. Squeeze the juice from the lemon, sprinkle it with the workpiece. Leave to marinate for about half an hour.
- For the filling, cut the cheese into cubes. Chop the onion, add to it a clove of garlic, passed through the press. Mix with cheese.
- Arrange the filling in meat pieces (on a wide edge). Wrap rolls. So that the products do not diverge, the edges are stabbed with toothpicks.
- Chop the second clove of garlic and chili pepper into slices. Pour olive oil into the bottom of the pan, heat and cover with chopped spices. Fry for a couple of minutes, then remove the garlic and pepper. And in this pan, fry the rolls for three minutes on each of the two sides.
- Put the rolls in the form. Sprinkle with hard cheese, grated. Bake until a cheese crust appears at 190 degrees, which takes no more than half an hour.
Rolls are eaten chilled, cutting them across into round pieces.
Kefir Chicken Breast Salad
We reduce the calorie content of salads, replacing the traditional fatty mayonnaise with a light and healthy kefir.
Required Products:
- chicken breast fillet - 1 pc.
- kefir (1%) - a little more than half a glass
- cucumber - 2 pcs.
- green peas - 150 g
- dill - 100 g
- salt
Cooking step by step:
- Boneless and skinless fillets should first be boiled in boiling water for about 25 minutes. Cool.
- Cut boiled meat into medium-sized cubes.
- We do the same with cucumbers.
- Chop dill.
- Pour chicken meat, cucumber, peas and dill into a salad bowl. Pour kefir, salt and stir.
You can serve!
Buckwheat Chicken Soup
The first dish, combining 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.
- onions - 1 pc.
- dill, parsley - 1 bunch
Salt and some vegetable oil are also needed.
Cooking:
- Place the washed and peeled chicken meat in a pan and pour about 2.5 liters of water. Put on fire and bring to a boil. Do not 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. Pass the carrots with onions until the latter is golden.
- Rinse buckwheat well with cold water. Dry it, for which pour into a dry frying pan without oil and put on medium heat. Stand, 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 plate). Return the fillet to the pan and immediately add buckwheat, salt. When the broth boils again, add potatoes and sauteed vegetables. Cook for 10 minutes.
After the soup is cooked, hold it for 20 minutes under a closed lid. 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 dubious benefits, try making crispy “white meat” at home without excess fat.
What to cook from:
- chicken "half breasts" - 4 pcs.
- cereal cereal (similar to Hercules) - a third of a glass
- dried ginger - 0.25 tsp
- honey - 1 tbsp. a spoon
- orange or lemon juice - 1 tbsp. a spoon
- dried dill - 1 tbsp. a spoon
To taste, add a little salt and, if the diet allows, red or black ground pepper.
It’s easy to do:
- Finely crush the flakes with a crush or with a blender. Combine on a plate with dried dill until set aside.
- To get the sauce, mix honey, ginger and juice in a separate bowl.
- Salt pieces of washed and dried fillet a little. Spread the sauce. Put in a baking dish, lightly greased with vegetable oil.
- Sprinkle chicken with cereal and herbs.
- Put in the 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 a “champion” among cabbage in the content of vitamins and “good” trace elements. 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
Prepare fine salt and ground black pepper.
We do this:
- Disassemble broccoli into small "twigs". Rinse, allow water to drain.
- Prepare the meat (rinse, dry). Each "half-breast" is cut into 4-5 strips in length. Lightly salt, pepper and put on the bottom of the baking dish (do not grease the dishes).
- Chop the egg in a bowl, beat. Add kefir, salt and, if desired, spices to taste. Stir.
- In the form on top of the meat, put cabbage. Then fill everything with kefir mixture - so that the solid products are completely closed.
- Sprinkle grated cheese on a future casserole.
- Put in the oven, preheated to 180 degrees, for 40 minutes.
Serve on the table when the casserole has cooled. Sprinkle chopped herbs on top of the dish.
Dietary cabbage rolls with chicken
Ingredients:
- one chicken breast fillet
- white cabbage or (preferably) savoy cabbage - 1 head of medium or large size
- rice (brown is better) - ⅓ faceted glass or about 80 g
- onions, carrots - 1 pc.
- sour cream - 1 cup
- vegetable broth - 1 cup
You also need some olive oil and salt. And if you like, then a clove of garlic.
How to cook:
- Boil the rice.
- Separate 10-12 leaves from cabbage. Boil them in boiling water for five minutes, then beat off the solid sheet veins with a culinary hammer. If you use gentle savoy cabbage, then take a fresh leaf without processing.
- Grind 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. Salt, pepper slightly, add the garlic clove passed through the press.
- Put the filling on the leaves and fold into envelopes. Put in a saucepan finely greased with vegetable oil. Pour a mixture of sour cream and vegetable broth and set on fire.
After the sauce in a stewpan boils, reduce the heat and simmer for 40 minutes under the lid. 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 steaming.
Prepare the products:
- chicken breast fillet - 0.5 kg
- egg - 1 pc.
- semolina - 1 tbsp. a spoon
- onions - 1 pc.
- chicken fillet - 500 g
- parsley - 2-3 branches
Still need salt, black ground pepper.
Phased recipe:
- First, roll the fillet and peeled onions through a meat grinder.
- Add chopped parsley, beaten egg and semolina to the minced meat.
- Sprinkle the minced meat with salt and pepper, mix well.
- Fashion round cutlets.
- Grease a bowl of a double boiler with a thin layer of vegetable oil. Place cutlets.
- Steam cutlets for half an hour.
Serve with any garnish your homework likes.
Chicken with pistachios and asparagus in a slow cooker
This recipe is useful if you want to cook at home is not something ordinary, but a real dietary delicacy. A slow cooker will help to cope with the task quickly and without excess fat.
Products:
- chicken fillet - 500 g
- asparagus - 700 g
- salted pistachios - a quarter cup
- green onions - five to six feathers
- grated ginger - 2 tbsp. spoons
In addition, you will need one tablespoon of sesame oil and oyster sauce, as well as a teaspoon of chili sauce.
Cook like this:
- Separate chicken fillet and asparagus: meat - into pieces about 3 cm long, vegetables - 4-5 cm long. Set aside for a while. Pistachios peel.
- Pour sesame oil into the multicooker bowl. Include the program "Frying". Pour asparagus and lightly fry for a minute or two.
- Add the fillet pieces, fry for seven minutes.
- Chop green onions finely. Pour into a slow cooker, at the same time introduce ginger.
- Season with sauces and cook for another three minutes. Lightly salt.
- At the very end, add pistachios, mix everything and turn off the device.
