120 kcal / 100 g, Proteins-19 g, Fats-3, Carbs-2 g
One chicken breast, peeled
Pinch of salt
Dill and parsley 5 g
Garlic one slice
Some sunflower oil
1.First, pour water into any container, add salt there and soak chicken fillet overnight in such a solution.
2.The next day, parsley, dill and garlic need to grind with a knife or in a blender, mix the mixture with butter and rub such a mixture of whole chicken breast. Preheat oven to 250 degrees and place the fillet in it, pre-wrapped in foil.
3.After 15 minutes, turn off the oven and leave the chicken meat until cool. The dish is ready.
Chicken Breast with Tomatoes
102 kcal / 100 g, Proteins-12g, Fats-2, Carbs-7 g
Chicken fillet – 250 g
Tomatoes – 200 g
Lemon juice – 10 ml
A little bit of olive oil
1.Tomatoes should be pre-scalded with boiled water, peel them and finely chopped.
2.Add curry, lemon juice and a pinch of salt.
3.Then, separate the half from this sauce and mix it with olive oil, then rub the breast mixture with the resulting mixture.
4.Put the meat on a baking sheet and bake in the oven for half an hour at a temperature of 180 degrees. Chicken fillet need to be served with the rest of the sauce.
5.For those who love exotic tomatoes can be exchanged for canned pineapples, while the calorie content of the dish will not suffer, and the taste will become unusual.
Pumpkin Chicken Breast
59 kcal / 100 g, Proteins-7 g, Fats-1, Carbs-4 g
Ripe pumpkin – 300 g
Chicken fillet – 200 g
Carrots – 100 g
A jar of low fat yogurt or with a fat content of not more than 2%
Pinch of Dill
Teaspoon olive or sesame oil
Salt and a little black pepper
1.Pumpkin and carrot should be washed and peeled.
2.The pumpkin need to slice and the carrot to grate on big pieces. Clean and cut onions with thin rings.
3.Then you need to take a small container in which the resulting dish will be baked. The bottom need to be well oiled. First, to lay out pumpkin and onions, and the chicken fillet, pre-cut into medium-sized cubes, should be evenly distributed on top. On the top need to lay grated carrots.
4.After that, the dish need to sprinkle with salt and pepper, then sent to the oven for one hour. Bake chicken with pumpkin at a temperature of 200 degrees.
5.At this time, chopped dill need to mix with yogurt, and this sauce should be poured ten minutes before final readiness.
Rice with chicken breast
117 kcal / 100 g, Proteins-9 g, Fats-2, Carbs-17 g
Skinless chicken fillet – 300 g
Brown rice in dry form – 200 g
Onion – 1 pc.
Carrots – 150 g
Sunflower oil – 15 ml
Garlic one slice
Salt and water
1. Chop carrots and onions and roast in a saucepan with the addition of a drop of oil, when the oil has evaporated, you can add water so that the vegetables begin to stew.
2.There during the preparation of carrots and onion need to add chicken fillet, diced and chopped garlic. While this mixture is prepared, the water must be boiled.
3.Then rice to pour on top of it, which salts a little and does not mix. And at the end it need to fill with hot water. Prepare such a dish under the lid on the slowest fire until all the liquid is evaporated.
4.Five minutes before cooking, the rice need to mix with the rest of the ingredients.
Dietary pie with chicken fillet
144 kcal / 100 g, Proteins-13 g, Fats-9, Carbs-8 g
Chicken fillet – 200 g
Crumbly curd cheese, fat free – 200 g
Chicken egg – 2 pcs.
Bran rye and oat 2 tbsp.
Garlic one clove
Baking powder half teaspoon
Dried basil pinch
Salt and pepper
1.First you need to put the cottage cheese in a bowl, add eggs to it and mix everything well together.
2.Separately, the bran need to combine with baking powder, and then to add mixture to the cottage cheese. To the dough you can add a little salt and pepper, as well as pour a pinch of basil there.
3.Chicken fillet need to wash, dry on a towel and cut into small cubes. Crushed garlic need to add to it.
4.The meat to mix with dough, which need to pour into a wide form (better to take silicone) for baking.
5.Prepare the pie for about 30 minutes at 180 degrees. After cooking, the dish should be allowed to cool slightly.
Kharcho with chicken
45 kcal / 100 g, Proteins-4 g, Fats-1, Carbs-6 g
Chicken fillet – 400 g
White rice – 200 g
Tomatoes – 400 g
One big onion
Garlic two cloves
Pinch of Dill
1.Chicken fillet should be put in water (about two liters) and start cooking over medium heat.
2.At this time, you can do vegetables, which need to cut into cubes. As soon as the chicken broth boils, rice need to add to it, which is boiled for about 10 minutes.
3.Then you also need to throw the chopped tomatoes, onions and spices.
4.After five minutes, to add crushed garlic, salt and greens to the soup. When the fire is turned off, and the soup need to infuse for up to two hours.
Chicken Fillet and Сhinese Cabbage Salad
135 kcal / 100 g, Proteins-15g, Fats-4, Carbs-7 g
Chicken fillet – 300 g
Chinese cabbage – 400 g
Lightly salted curd cheese – 100 g
Pine nuts – 5 g
Sour cream and yogurt 10 g
A pinch of salt
1.First, the breast is pre-boiled in water for about 15 minutes, then it comes out and must be left to cool completely.
2.At this time, Chinese cabbage needs to be chopped, squeeze a little with your hands and add salt.
3.Yoghurt need to mix with sour cream, fillet need to cut into cubes.
4.Then boil breast and add it to Chinese cabbage, and add there curd cheese as well, which can be cut into pieces or simply broken by hand.
5.Salad need to season with cooked yoghurt-sour cream sauce and sprinkle with pine nuts on top. The dish is ready to eat.