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Chicken Breasts: Diet Recipe. Video
Chicken breasts are a great product for those who love meat but are on a diet. There are several recipes for cooking breasts that do not use fat, but at the same time the dish turns out to be aromatic, tasty and healthy.
Chicken Breasts: Ideal for Diet
In any diet, balance is important, otherwise such a diet will harm the body. The lack of protein is especially dangerous. As a result, muscle tissue, bones, hair will suffer. A great way to get a full portion of protein without harming your figure is chicken breasts. 100 grams of this product contains about 18 grams of protein and at the same time very little fat compared to other types of meat. If you’re following a healthy diet, cook chicken breasts without oil, mayonnaise, or other fatty ingredients. Only then can you get the most out of it.
Secrets of Cooking Chicken Breasts
Due to the low fat content of chicken breasts, many may find them dry and even tough. Indeed, if this part of the chicken is simply boiled, the taste is unlikely to bring pleasure. There are several tricks that will make the breasts juicy, tender and incredibly tasty. First of all, try not to cook frozen meat, give preference to chilled meat: this way your dish will be much softer and more flavorful. Try not to cook chicken breasts for too long, regardless of the method. As a result, the meat will be very dry. But the main secret of making tender chicken breasts is pre-marinating. If you have a little time, soak meat that has already been cut into portions in kefir or a mixture of several tablespoons of soy sauce and apple cider vinegar. And if you have the time, prepare a special pickle, thanks to which ordinary white meat will turn into a real culinary masterpiece.
For this you will need:
- 2 liters of water
- 2 tablespoons of salt
- half a lemon
- spice
Boil water, add salt and spices, boil for 2-3 minutes. Refrigerate to room temperature, then squeeze half a lemon. Pour the resulting brine over the chicken and hold for 5-6 hours. During this time, lemon juice will soften the fibers, and thanks to the salt, moisture will remain inside the meat. After that, you can cook chicken breasts in a way that suits you.
Oven Chicken Breast Recipes
The main rule of baking chicken breasts is not to leave them open. In this case, the fried crust, so beloved by many, will not appear, but at the same time the dish will remain in the category of dietary ones. The best way is to wrap the chicken in foil or put it in a baking bag. You can grate the breasts with spices beforehand.
Remember that juice will come out during the cooking process. Therefore, make sure that the baking packaging is tight.
There is another way to cook breasts in the oven, thanks to which you will get a truly festive dish.
For him you will need:
- 700 g pre-marinated chicken breasts
- 100 g prunes
- 1 large carrot
- onion
- 2-3 garlic cloves
- dried basil
- salt and pepper to taste
Cut the breasts into small strips. Cut prunes and carrots into strips, onions into rings, garlic into medium-sized cubes. Take a glass or ceramic baking dish and place all the ingredients in layers in it. If the dishes are deep enough, alternate layers. Wrap the mold with several layers of foil to keep out air. Put in an oven preheated to 200 degrees for 40-50 minutes. As a result, you will have an unusually aromatic dietary dish with great gravy, without fat and extra calories.
Steamed products are ideal for dietary nutrition, because this method of heat treatment preserves the maximum amount of vitamins. However, the meat runs the risk of getting dry, because under the influence of steam, all the juice will flow out. Make light steamed burgers out of chicken breasts: the benefits for the body are guaranteed. To do this, in addition to the chicken breasts themselves, you will need raw egg white, salt, onions and dill. Pre-cooking will take no more than 5 minutes. Just grind all the ingredients in a blender, add protein to the minced meat and make flat patties. Place them in a double boiler for 30 minutes. As a result, this simple dish will give you a great dose of protein, a minimum of fat, and it will be incredibly tender and juicy.
You can add fragrant herbs, bay leaves to the water. During the cooking process, the meat is saturated with these aromas.
Of course, grilling is by no means the healthiest way to cook meat for those on a diet. Still, grilled chicken breasts are a way to pamper yourself without putting on extra pounds. Be sure to marinate the food before cooking. To make the meat especially tender, you can additionally beat it off. Before placing the chicken breasts on the wire rack, rub them with garlic, spices and orange for a delicious, lean crust. Try not to overexpose the meat to keep it juicy on the inside.