Contents
Chicken breast diet: video recipes
Lean chicken breasts are an ideal source of complete protein, containing all the essential amino acids. They are low in calories, low in fat, but high in important vitamins and minerals. Plus, there are a wide variety of healthy recipes that you can cook without getting bored.
Chicken breast diet: recipes
Nutritional Benefits of Chicken Breasts
One small chicken breast with a total weight of about 100 g contains only 114 calories, of which about 20 g is healthy, complete protein and only 2 g is fat. In addition, this meat contains: – vitamins of group B; – vitamin E; – selenium; – phosphorus; – potassium; – sodium.
Of the B vitamins, chicken breasts contain niacin, pyridoxine, pantothenic and folic acid, choline
Chicken breasts are heart-healthy foods. Vitamin B6 plays an important role in this. It inhibits the production of homocysteine, which is one of the causes of cardiovascular damage. Also, this vitamin is extremely important for energy production, as well as vitamin B3 (niacin). Nicotinic acid and niacin have been linked to brain cell health. The complex of vitamins and minerals, as well as the nutrients in the breast, help your immune system and protect the body from many diseases, including some types of cancer and Alzheimer’s disease. In addition, the rich vitamin and mineral composition in the breast helps prevent bone loss. A diet that includes chicken breast meals will be healthy and complete.
The protein content in chicken meat from other parts of the carcass is significantly less than in the breast. In the same amount of meat from the thighs of a bird, its 10 g, in the wings – 6, in the drumstick – 11
How to prepare breasts for a diet meal
The chicken meat in this part of the carcass is very tender and needs minimal cooking. You can steam, grill, bake, or broil the breasts – these are all healthy ways to cook chicken that don’t add extra calories to the meat. To give the breast extra flavor, the meat can be pre-marinated, for example, in the following mixture: – 3 tablespoons of olive oil; – 2 tablespoons of chopped shallots; – 1 tablespoon of chopped rosemary leaves; – 2 teaspoons of fresh thyme leaves; – 2 cloves of garlic – ½ teaspoon of salt – ¼ teaspoon of pepper Mix all the ingredients together, place in a zip-fastened plastic bag and place the chicken in the marinade (enough for 4 breasts). Marinate meat for 30 minutes, grill.
The stuffed chicken breast baked in the oven is tasty and healthy. Take: – ½ teaspoon of chicken broth; – ¼ cup of raw couscous; – ½ teaspoon of salt; – ½ teaspoon of ground black pepper; – 3 tablespoons of chopped cherry tomatoes; – 3 tablespoons of chopped olives; – 2 tablespoons of feta cheese – 2 tablespoons of olive oil; – 2 teaspoons of chopped fresh oregano; – 2 teaspoons of chopped fresh parsley; – 1 teaspoon of lemon zest; – 1 clove of garlic, chopped; – 4 chicken breasts.
Heat broth in a small saucepan, remove from heat, add couscous, stir, cover and leave for 4-5 minutes. Toss with a fork, refrigerate and combine the cooked cereal with half the salt, pepper, chopped herbs, olives, tomatoes, cheese and chopped garlic. Beat off the chicken breasts, place on each quarter of the filling, roll into a roll, secure with toothpicks and quickly fry in a pan. Place the rolls in a baking dish, put it in an oven preheated to 200 ° C, and bake for another 5-7 minutes.