How to cook chicken breast: delicious diet recipes.

1. Baked chicken is a useful alternative to French meat.

Per 100 g: 72 Kcal/ 10 proteins/ 2 fats/ 4 carbs

Ingredients:

800 g chicken fillet.

600 g onions.

400 g of champignons.

200 g low-fat cheese.

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Chicken Terrine With Vegetables

Cooking time: 1 hour 40 minutes

Ingredients

– Chicken fillet – 600 g;

– Boiled carrots – 1 piece;

– Boiled beets – 1 piece;

– Onion – 1 piece;

– Canned corn – 4 tablespoons;

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7 chicken breast diet recipes

Chicken pastrami

120 kcal / 100 g, Proteins-19 g, Fats-3, Carbs-2 g

Ingredients:

One chicken breast, peeled

Pinch of salt

Dill and parsley 5 g

Garlic one slice

Some sunflower oil

Cooking:

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

Ingredients:

Chicken fillet – 250 g

Tomatoes – 200 g

Curry pinch

Lemon juice – 10 ml

A little bit of olive oil

Cooking:

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

Ingredients:

Ripe pumpkin – 300 g

Chicken fillet – 200 g

One onion

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

Cooking:

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

Ingredients:

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

Cooking:

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

Ingredients:

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

Some thyme

Salt and pepper

Cooking:

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

Ingredients:

Chicken fillet – 400 g

White rice – 200 g

Tomatoes – 400 g

One big onion

Garlic two cloves

Pinch of Dill

Water

Cooking:

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

Ingredients:

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

Cooking:

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.

3 chicken breast dishes

Cutlets

On 100 grams: 91.64 kcal / Proteins: 12.57 / Fats: 1.94 / Carbs: 5.11

What to take?

egg – 1 pc.

oatmeal – 100 g

chicken fillet – 250 g

onion – 1 pc.

carrots – 1 pc.

spices, herbs – to taste

How to cook?

Mix eggs and spices in a cup.

Add oatmeal and some water. Mix the mass thoroughly and leave for 10–15 minutes to swell.

At this time, chop chicken fillet and put it into another dish.

Add onions and grated carrots. Mix well. Powder greens.

Combine the resulting mass with chicken breast and vegetables. Stir again until smooth.

Form a small round cutlets.

Fry on low heat for 5-7 minutes from both sides. You can first fry for 3 minutes each side, and then add water and a little stew.

Chicken breast in the oven is very tender, if you marinate. To do this, mix kefir, garlic and dill. Let stand for 20 minutes.

Chicken nuggets

On 100 grams: 102.8 kcal / Proteins: 18.84 / Fats: 2.37 / Carbs: 0.1

What to take?

chicken fillet – 300 g

egg – 1 pc.

corn flakes without sugar – 50 g

spices – to taste

How to cook?

Chicken fillet cut across the fibers into small pieces.

Mix egg and spices in a cup.

Dip each piece of chicken breast first into the egg mass. Then roll in cornflakes. By the way, if you chop the cornflakes, they “stick” to the entire surface of the fillet.

Fry chicken nuggets on low heat for 3 minutes from both sides.

Chicken breast can be marinated in a mixture of several tablespoons of soy sauce and apple cider vinegar.

Chicken fillet with mozzarella

On 100 grams: 155.5 kcal / Proteins: 16.04 / Fats: 10.31 / Carbs: 0.79

What to take?

chicken fillet – 350 g

olive oil – 25 g

spices, herbs – to taste

mozzarella – 125 g

Tomato – 150 g

White cheese – 50 g

How to cook?

Chicken fillet need gently repel with the side of the culinary hammer without thorns. Spread out on a flat surface.

Pour over olive oil. Sprinkle with spices.

Spread mozzarella slices on chicken fillet.

Put greens and tomato slices on top of the cheese.

Roll up a roll.

Put on a baking sheet and send to the oven preheated to 180 ° C for 20-25 minutes.

Remove the pan. Sprinkle chicken fillet with grated cheese. And again, put in an oven preheated to 180 ° C for another 5 minutes.