Many people are aware of the beneficial properties of dietary chicken breast, but very few people know how to cook it properly, which sometimes becomes the reason for the rejection of the product so valuable to the human body.
Indeed, with the wrong approach, diet chicken breast is fresh and overdried, but it is quite simple to cook the meat so that it turns out to be tender, juicy and soft.
Dietary chicken breast - general principles and subtleties
• To prepare a diet chicken breast, it is best to take chilled meat, frozen meat cooks longer, which means it can be easily digested, which will give the chicken stiffness and dryness.
• You should remove the skin from the diet chicken breast, despite the fact that it gives the meat juiciness. It contains cholesterol and harmful substances, which already makes chicken breast not dietary. To give juiciness, use sauces and pickles, additional ingredients.
• Pre-beating meat contributes to the destruction of fibers, which makes diet chicken breast soft.
• Before cooking, the meat should be thoroughly washed, rid of stones and dried.
• Meat is cut according to the recipe: in cubes, in bars, but always across the grain. However, most often diet chicken breast is prepared in one piece.
• Do not spare efforts and time on preparing sauces and a selection of various spices, seasonings, herbs and spices. Dietary chicken breast actually loves such supplements, but in moderation.
Dietary chicken breast in the oven
Dietary chicken breast, cooked according to this recipe without the addition of fats and oils, turns out to be juicy and tender thanks to the juice secreted by vegetables and the presence of broth. This recipe is also unique in that the ingredients in the supplementary ingredients can be interpreted to suit your taste preferences, diminishing, adding, adding or removing certain products. Ingredients:
• 300 grams of chicken breast;
• two carrots;
• 200 grams of broccoli;
• a few cloves of garlic;
• 180 ml of chicken broth or water;
• spices - to taste;
• 100 grams of canned or frozen peas.
Cooking Method:
1. Brush the dried and dried breast with spices, set aside for ten minutes to soak.
2. Peel carrots, cut into 2-3 pieces, divide broccoli into florets.
3. Put all the prepared ingredients in a baking bag, pour in slightly salted broth, firmly tie the bag, put it on a baking sheet. If you do not have a bag for baking, you can use foil, making some semblance of an envelope from it, only the edges will need to be fixed very carefully so that the broth does not spill out during cooking.
4. Cook the diet chicken breast with vegetables for about 30 minutes.
5. Carefully remove the meat and vegetables on the plate, pour the broth. You can sprinkle with chopped greens on top, which will give the dish a special aroma and taste. Serve hot.
Dietary chicken breast in cream sauce
Dietary chicken breast cream sauce is a tasty and versatile dish. It is ideally combined with any side dishes and is perfectly complemented by various vegetables.
Ingredients:
• 400 grams of chicken breast;
• vegetable oil;
• one medium sized bow;
• salt, pepper, spices - to taste;
• 200 grams of low-fat sour cream.
Cooking Method:
1. Heat one spoon of vegetable oil in a pan, fry chopped onions on it to transparency.
2. Add chicken breast, cut into small pieces, all kinds of spices, salt, mix. Cook with the lid on the pan for about ten minutes. Stir the meat periodically so that it roasts on all sides.
3. Pour in the sour cream, stew the diet chicken breast for another ten minutes until the meat is completely cooked and the cream thickens.
Spicy Dietary Chicken Breast
Tenderness and piquancy of diet chicken breast is attached to soy sauce and ginger. Despite the modest set of ingredients, the meat turns out fragrant and juicy. Ingredients:
• a pound of chicken breasts;
• onion;
• two or three cloves of garlic;
• green onions - to taste;
• ginger root - to taste;
• 50 ml of soy sauce;
• 10 grams of potato starch;
• 20 ml of vegetable oil;
• spices - to taste;
• one and a half cups of chicken broth.
Cooking Method:
1. Cut the breast into small pieces.
2. Prepare from soy sauce, oil, spices and marinade diluted in 20 ml of water starch. Mix it with chicken pieces, clean for 30 minutes in the refrigerator.
3. Crush onions and green onions, as well as garlic.
4. Peel and chop the ginger root into thin strips.
5. Heat some vegetable oil in a cauldron or saucepan, put all the vegetables and spices, fry for 5 minutes.
6. Add the pickled breast, add the fire and stir rhythmically, fry the meat until white, then reduce the heat and simmer the dish for at least 20 minutes.
Dietary chicken breast in a nut breading
Love the original dishes, but do not like to mess around in the kitchen? Then the perfect diet chicken breast recipe is perfect for you. Simple, and most importantly delicious.
Ingredients:
• 400 grams of chicken breasts;
• two eggs;
• half a cup of breadcrumbs;
• 100 grams of chopped walnuts;
• curry - to taste;
• salt, pepper - to taste;
• 1-2 tablespoons of vegetable oil.
Cooking Method:
1. Wash the breast, dry, cut into fillets. Coat with salt and pepper.
2. Mix the breadcrumbs and chopped nuts in a small container, add the curry - this will give the dietary chicken breast an appetizing color.
3. Beat eggs with a fork, add a little salt.
4. Cover the baking sheet with parchment paper to prevent it from sticking during the cooking process, grease the form with vegetable oil.
5. Dip each fillet first into the egg mixture, then into the walnut breading.
6. Put the neatly prepared breast on the baking sheet, cover the form with foil.
7. Bake for 20 minutes.
8. Serve with fresh vegetables and your favorite sauces.
Italian Diet Chicken Breast Soup
Do you think that once a soup means boiled tasteless meat, potatoes and vermicelli or vegetables? And no. This dietary chicken breast soup is filled with aromas of roasted garlic and onions, juicy tomatoes and delicious dumplings (gnocchi).
Ingredients:
• 600 grams of chicken breasts;
• one onion;
• 6-8 cloves of garlic;
• 30 ml of olive oil;
• 200 grams of pesto sauce;
• salt and pepper - to taste;
• a pound of nyok;
• 5-6 cherry tomatoes;
• 2 liters of chicken broth.
Cooking Method:
1. Rinse and dried breasts salt and pepper, pour with olive oil and place on a baking sheet.
2. Peel the onion and garlic, cut the onion into four parts and disassemble into “petals”, cut the garlic into slices. Sprinkle them with pickled breasts.
3. Bake the chicken for about half an hour, then cool and cut into small pieces.
4. Chop the roasted garlic and onion in a blender, then mix with three spoons of Pesto sauce and chicken broth.
5. Put the remaining sauce on the pieces of meat and mix, allow the breast to infuse and soak.
6. In the meantime, boil the garlic-onion broth, put the dumplings, cook them until tender. Usually the gnocs are ready immediately after the ascent, but you can clarify this point by reading the instructions on the bundle.
7. Put a small amount of dietetic chicken breasts, fried and pickled in a sauce, add broth with gnocchi, garnish the soup with cherry tomato halves.
Dietary chicken breast, baked with zucchini
Thanks to vegetables, a dietary chicken breast is deliciously tender. The dish is ideal for people who tenderly watch their figure.
Ingredients:
• 700 grams of chicken breast;
• two young zucchini;
• two bulbs;
• three tomatoes;
• half a cup of kefir;
• 20 ml of vegetable oil ”
• salt, spices - to taste;
• garlic - on request.
Cooking Method:
1. Rinse all vegetables and cut into cubes of the same size. If you use garlic, chop it. Cut the breast into small pieces. 2. Put on a baking sheet in even layers: first zucchini, then chicken pieces, tomatoes, onions.
3. Pour butter into kefir, pour salt, spices to taste, add chopped garlic, mix.
4. Pour prepared ingredients with kefir sauce.
5. Tomit in the oven for 25-30 minutes.
Dietary chicken breast in Caesar salad
The classic way of making world famous salad, as close as possible to the original recipe. Serve this salad with dietary chicken breast immediately after cooking.
Ingredients:
• 350 grams of chicken breast;
• 100 grams of leaf lettuce;
• 200 grams of white loaf;
• Art. spoon sweet mustard;
• olive oil;
• two chicken eggs or four quail;
• half a lemon;
• garlic clove;
• salt and pepper;
• 50 grams of Parmesan cheese.
Cooking Method:
1. Separate the washed breast from the bone, remove the skin from it.
2. Beat off the fillets lightly, rub with salt and pepper, put in the refrigerator for half an hour.
3. Cut the loaf without a crust into cubes. Sprinkle with a little oil and fry until golden.
4. Heat the pan, pour in a couple of tablespoons of oil, fry breasts soaked in spices over high heat, turning them side to side. Thanks to this method of cooking, the meat does not overdry, closing the moisture inside the crust.
5. Beat eggs, boiled in boiling water for 30 seconds, with mustard, juice from squeezed lemon, salt, chopped garlic and pepper. When the mass becomes homogeneous, quietly pour in two small spoons of olive oil. The consistency of the sauce should be like liquid sour cream.
6. Wash lettuce leaves and dry, narvite into pieces of any size directly with your hands. Put the greens in a salad bowl, pour half the sauce, mix.
7. Put the chicken breast and croutons on top of the lettuce leaves, sprinkle with grated parmesan, sprinkle with the remaining sauce.
8. If desired, you can decorate the salad with cherry tomatoes.
Dietary chicken breast in a slow cooker
Do not believe it, but to prepare a diet chicken breast in a slow cooker, it will take no more than 5 minutes to prepare the product for preliminary preparation. Breast can be served with a traditional side dish, salad, as a cold snack on the buffet table. It is used for making sandwiches, hamburgers, salads. Ingredients:
• 500 grams of chicken breast;
• two cloves of garlic;
• salt.
Cooking Method:
1. Rinse the breast, remove the skin, remove the bones, cut lengthwise into two parts.
2. Peel and chop the garlic into thin slices.
3. Make small cuts in a slightly broken fillet, stick in each garlic, rub the meat with salt, if desired, pepper.
4. Wrap the diet chicken breast with foil, put in a multi-cooker bowl.
5. Cook by setting the baking mode for 30 minutes.
Dietary Chicken Breast - Tips and Tips
• Do not cook diet chicken breast for a long time, 30 minutes is enough for it to boil or clot.
• When marinating, cut the breast in several places with a knife.
• Use baking bags, foil, breading for cooking diet chicken breast - so the meat will be tasty and juicy even without additional ingredients and sauces.
• If you need to fry the breast, set the fire to maximum, hold the fillet for a minute on one side, then a minute on the other, so that the chicken is covered with a crust, then reduce the heat and continue cooking. This prevents meat juice from being deducted during cooking.
• Dietary chicken breast smeared with ordinary soy sauce and baked in foil is a great alternative to harmful store sausages.
