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In the article “How to cook tasty and dietary chicken breast” we showed you options for marinating chicken fillet, using spices and options for cooking dietary meat. Now it remains to give a few examples of recipes so that you can practically cook chicken breast tasty and dietary.
Poultry has a place in any diet as it is a valuable source of essential amino acids with a low fat content. Unfortunately, most people who lose weight believe that losing weight requires sacrifice, healthy eating is not tasty. Healthy eating can and should be delicious so that there are no breakdowns and weight loss is easy and comfortable.
Chicken meat is a versatile product. It can be prepared in a festive way and for every day. It goes well with any side dish. Few people know that the breast belongs to white meat, and the drumsticks to red. For people who don’t eat beef or veal, the drumstick is a good source of iron.
Chicken Cooking Methods
Even the most dietary product can be spoiled by improper processing. For example, fry or mix with high-calorie ingredients. There are different recipes for fried chicken, but they are all suitable for rare holidays for people with healthy digestion who do not need to lose weight. Many people fry for the sake of juiciness and a ruddy crispy crust, but a properly selected chicken marinade will help to achieve juiciness, and a crispy crust will be obtained when baked on an open baking sheet.
Other ways to turn a dietary product into a calorie bomb are using a lot of butter or cheese, cutlets from purchased fatty mince or according to your grandmother’s recipe with a lot of bread, adding lard to the pate. If your priority is a slim figure and healthy digestion, then forget about it.
Baking, blanching, boiling, stewing, grilling are healthier and less nutritious methods (calorie). Also, the bird can be cooked as part of complex dishes – pilaf, various salads, diet cutlets, pate.
Caesar salad with chicken
Ingredients
- Chicken fillet – 200 gr.
- Tomatoes – 200 gr.
- Wheat croutons – 100 gr.
- Parmesan cheese – 100 gr.
- Lettuce leaves – 100 gr.
- Egg – 2 pcs.
- Olive oil – 2 tablespoons
- Garlic – 1 teeth
- Lemon – 1/2 pc.
- Dijon mustard – 1 tsp
- Salt – to taste.
- Black pepper to taste.
Rub the fillets with pepper and salt and bake on an open baking sheet. Place the eggs in boiling water for one minute, then cool with cold water. Prepare the sauce in a separate bowl – mix eggs with butter, lemon juice, grated garlic, mustard, salt. Whisk until smooth. Chop the meat, tomatoes and lettuce, and grate the cheese on a cheese grater. Finally, combine all ingredients and season with sauce.
This is a variant of the high-calorie holiday Caesar. For a typical day, it’s best to opt for the simpler and more dietary Caesar salad options.
Chicken and Pineapple Salad
Ingredients
- Chicken fillet – 400 gr.
- Egg – 3 pcs.
- Canned pineapples – 1 can.
- Cream 15% – 200 g.
- Russian cheese – 100 gr.
- Salt – to taste.
- Black pepper to taste.
First, boil the fillets, eggs. Next, randomly chop all the components of the dish, salt, pepper, season with sour cream. This is a festive dish too, but you can cook it more often. Choose low fat sour cream and low fat cheese. The taste of the salad will not change, but the calorie content will decrease.
Chicken with potatoes in the oven
Ingredients
- Chicken carcass – 1 pc.
- Potatoes – 1 kg.
- Mayonnaise – 2 st.l.
- Garlic – 4 teeth
- Basil – 1/2 tsp
- Oregano – 1/2 tsp.
- Marjoram – 1/2 tsp.
- Black pepper – 1/2 tsp
- Salt – to taste.
Chop the garlic, place it in the chicken. Rub the poultry with pepper and salt on top, gently brush with mayonnaise, sprinkle with spices, and then place on a baking sheet covered with non-stick paper. Peel the potatoes, wash, cut into quarters. Place it on a baking sheet around the bird, then cover the whole thing tightly with foil. Bake at 200 ° C for 1,5 hours.
This festive dish is meant for a large company. Chicken and potatoes are much tastier when freshly cooked rather than reheated.
A chicken in the oven
You can use whole chicken, breast, or drumsticks. Consider the example of chicken breasts.
Ingredients
- Chicken fillet – 4 pcs.
- Honey – 1 tbsp.
- Orange juice – 1 tablespoon
- Sugar-free cornflakes – 1 tbsp
- Vegetable oil – 1 tsp
- Dried parsley – 1/2 tsp
- Black pepper – 1/2 tsp
- Ground ginger – 1/2 tsp
- Salt – to taste.
Lubricate a baking dish with vegetable oil. Arrange the breasts evenly. Combine juice, honey, ginger, pepper, salt in a separate bowl. Grease the meat liberally with this sauce. The cornflakes must be crushed, mixed with parsley and sprinkled over the fillets. Bake at 180 ° C for 30-40 minutes. This recipe can be easily incorporated into your diet.
Chicken Cutlets
Ingredients
- Fillet mince – 500 gr.
- Egg – 2 pcs.
- Onions – 1 pc.
- Semolina – 3 tablespoons
- Breadcrumbs – 3 tablespoons
- Water – 5 tbsp.
- Salt – to taste.
- Black pepper to taste.
If there is no minced fillet in the stores of your city, then make it yourself by passing the fillet or breast through a meat grinder. Fill the semolina with water for 15 minutes. Meanwhile, chop the onion and mix it with the minced meat, eggs, salt and pepper. Add semolina, then mix thoroughly. Blind cutlets, roll each in breadcrumbs. Cook for 20-30 minutes on a steam or in the oven on an open baking sheet at 200 ° C. Another great everyday option.
Pilaf with chicken
Ingredients
- Chicken fillet – 1 kg.
- Brown rice – 400 gr.
- Vegetable oil – 2 tablespoons
- Carrots – 250 gr.
- Onions – 1 pc.
- A mixture of spices for pilaf – 2 tsp
- Salt – to taste.
Boil the rice in a separate saucepan until half cooked. Meanwhile, in a thick-bottomed saucepan, fry grated carrots, finely chopped onions, a teaspoon of spices and meat. Add semi-cooked rice, add as much water as needed (calorizator). When the pilaf is ready, season with salt, pepper and season with the remaining spoonful of spices. If you like richer flavor and aroma, use more seasoning.
This is the simplest pilaf, but it can be varied with various vegetables. There are high-calorie and dietary pilaf recipes that you can include in your diet. Diet options can be prepared at least daily, and high-calorie options will complement the festive table.
Chicken pate
Ingredients
- Chicken fillet – 300 gr.
- Onions – 2 pc.
- Carrots – 120 gr.
- Champignons – 200 gr.
- Butter – 50 gr.
- Broth – 50 gr.
- Black pepper to taste.
- Salt – to taste.
Boil the breast, carrots, and one onion in one saucepan until tender. Discard the onion, cool the rest. Stew the mushrooms and onions in a frying pan and cool too. Combine all ingredients in a blender, add salt and pepper. If the pate seems dry to you, add a little of the broth in which the poultry was boiled. The pate is equally good for the holiday and the daily diet.
Chicken roll
Ingredients
- Chicken fillet – 300 gr.
- Ham – 200 gr.
- Garlic – 4 teeth
- Black pepper to taste.
- Salt – to taste.
First, prepare the ham – rinse, clean it of skin and visible fat. Gently free it from the bone – make a longitudinal incision on one side and gradually trim the bone so that you do not have to cut it into several pieces. Cut the fillet into pieces and place in the center of the cut leg. Rub the meat with chopped garlic, pepper and salt. Wrap in a roll, and roll in foil. Bake at 180 ° C for 60 minutes and then cool.
The roll is good for everyday meals, but you can make it more solemn by adding a layer of cheese and herbs under the breast.
You can cook anything you want with a bird – festive and everyday meals, hot and cold appetizers, main courses and salads. You just need to find a little time and inspiration.
In the Recipes section, you will find many options for preparing fillets with already calculated calories – step-by-step recipes for main courses, appetizers, cutlets and salads.
The article “How to cook chicken fillet” contains holiday and everyday chicken fillet recipes.
In the article “How to cook tasty and dietary chicken breast” you will learn the secrets of simple breast preparation using various spices and marinades.