Fried cutlet calorie content per 100 grams. How many calories are in a chicken, pork, beef, fish cutlet? How does the number of calories change in a fried and steamed cutlet?

General information about cutlets

Initially, a cutlet was a portioned piece of meat cooked on the bone. Then they began to prepare this dish from finely chopped meat. In the end we came to minced meat.

The dish is prepared from any meat. If the meat is lean, add some lard to the minced meat. There are options for vegetable (carrot, cabbage, mushroom, potato), fish and sweet (rice with honey, dried fruits, nuts) cutlets.

Nutritional and energy value depends on the ingredients and processing method.

The most common products are made from pork or beef.

Beef contains a lot of easily digestible iron. The product is also rich in protein, vitamin B12, and zinc. Beef is indispensable for iron deficiency anemia, and its components are necessary for the growth and regeneration of joint tissue. Positively affects the immune system.

There are many cooking options. Usually minced meat is mixed with chopped onion, egg and spices. Add bread, milk, garlic, grated potatoes, carrots, cheese. Fry in vegetable oil. But steaming is also possible.

Steamed cutlets are suitable for those who adhere to the principles of a healthy diet. They retain the maximum amount of nutrition with fewer calories.

Preference should be given to home-cooked dishes. Moreover, it is also advisable to make minced meat yourself. In a store-bought product, you cannot be sure of the quality of the meat and the absence of harmful additives.

Is it possible to lose weight by eating cutlets?

Cutlets are a universal dish for everyone due to the fact that you can even come up with minced meat yourself, and can be prepared in various ways.

For example, during rehabilitation after serious illnesses or operations, nutritionists advise eating steamed chicken and vegetable cutlets, because they retain their beneficial properties as much as possible and have a positive effect on the functioning of the stomach.

For weight loss, this food is also recommended, but not fried. After all, as you already know from the information above, after frying the number of calories increases significantly, in addition, their benefits after frying are minimized.

For steam cooking, it is better to use assorted minced meat, so the finished product will be tastier. You can combine meat with vegetables, then even without a side dish you can eat the resulting food.

How many calories are in a beef patty?

A fried beef cutlet contains 200–260 kcal per 100 g; if steamed, 170 kcal. With a low calorie content, the dish is rich in protein and iron. Another indisputable advantage is that beef meat is easily absorbed by the body.

Beef is a dietary meat. Dishes made from it are perfect for feeding children, pregnant and lactating women. Eating beef is also allowed in weight loss diets.

Beef cutlets recipe:

• Prepare minced beef, 200–300 g.
• Peel a medium onion and grate it.
• Soak a slice of white bread (preferably a loaf) without skin in a small amount of milk or water. After 5-7 minutes, remove, squeeze lightly and knead until mushy.
• Beat 1 chicken egg into the prepared minced meat, add the prepared bread and onions. Salt and pepper to taste.
• To stir thoroughly. Form colettes.
• Roll the products in flour and fry on both sides in a small amount of vegetable oil.

1 serving (approximately 70 g) according to this recipe contains only 140 kcal.

Minced meat dishes - are they good for dieting and weight loss?

In order for weight loss to be stable and confident, the diet should be as similar as possible to the usual one. To do this, you need to replenish your diet with tasty and varied dishes. These include cutlets. We are not talking about the classic version of the dish, cooked in sizzling oil from fatty minced meat, but about light, juicy, airy meatballs made from low-calorie products. Adapting familiar minced meat dishes into dietary ones is not at all difficult.

Cutlets can be included in the diet menu, since when properly prepared they have the following beneficial properties:

1. Saturate cells with vitamins, minerals and other beneficial substances. For example, meat balls are rich in protein, and vegetable balls are rich in fiber.
2. They do not overload the digestive organs, are easily digested, absorbed by the body, and activate metabolic processes.
3. They quickly and permanently satisfy the feeling of hunger, which eliminates the risk of overeating.
4. The calorie content of a dish when using lean meat or fish and choosing the right heat treatment method is minimal.
5. With regular consumption of dietary cutlets, the level of bad cholesterol is reduced, the risk of atherosclerosis and cancer is reduced.

Low-calorie minced meat dishes will make weight loss more enjoyable and sustainable. With the right approach, you will eat delicious food and your figure will become slimmer.

Attention! Cutlets made from chicken, turkey, rabbit, veal, and beef (the lean part) are considered dietary. They can be used for gastritis, pancreatitis and other gastrointestinal diseases. Dishes made from fatty pork and lamb fillets, fried in a frying pan, are contraindicated for those losing weight. Fish, vegetable, and cereal balls can be eaten with proper nutrition.

Calorie content of pork cutlet

100 g of the finished product contains an average of 300–345 kcal. One product usually weighs 70–80 g.

Pork is a fairly heavy product for the body. Even with a minimum of additives, a pork cutlet is much more calorie than any other. It is not recommended to consume this type of meat for people with gastrointestinal problems, weakened liver or pancreas.

But such cutlets contain calcium, phosphorus, selenium, sulfur, copper and iron. In addition, the dish has a good taste. You can reduce calories by steaming. A steam cutlet will “weigh” 220–280 kcal.

The classic recipe for pork cutlets is identical to the cooking method for beef. Only minced meat is made from pork meat. 1 serving contains 230–250 kcal.

Initially, this was the name for a piece of meat on the bone, but in the 19th century, taverns began to serve juicy “chopped cutlets” that everyone liked. For example, even A.S. Pushkin, in poetic form, recommended trying “Pozharsky Cutlets” from an innkeeper in Torzhok to one of his friends.

Although the dish was borrowed from Europeans, it is considered Russian, since its preparation recipe was completely changed over time.

The benefits and harms of cutlets

The benefits and harms of cutlets are determined by the type of meat used to prepare them.

• Beef is a source of complete iron and protein
  , which is very useful for hematopoiesis and saturating the body with oxygen.
  In addition, the vitamin B12 present in it promotes the complete and rapid absorption of iron. Collagen contained in beef is involved in the “construction” of interarticular ligaments, and zinc helps improve immunity. Moreover, all fried foods contain carcinogens that cause cancer; beef meat contains cholesterol
  , which can trigger the development of cardiovascular diseases.
• Pork is rich in magnesium and zinc, which help the functioning of blood vessels and the heart
  , fats restore strength, and lysine forms bone tissue.
  Selenium and arachidonic acid “treat” depression and improve the process of cell renewal in the body. At the same time, you should avoid eating pork if you have vascular or heart disease, since meat contains a huge amount of cholesterol. Histamines can cause allergies
  and all kinds of inflammatory processes of the skin. Poorly cooked pork may contain helminths.
• Chicken meat is good for the nervous system, heart, immunity, helps regulate cholesterol levels
  , and nourishes the body with easily digestible vitamins, amino acids and microelements. Indicated for elderly people, children weakened by long-term illnesses. Helps reduce acidity, thereby relieving pain from gastritis and stomach ulcers. You should not overeat chicken meat, otherwise putrefactive processes in the intestines may be activated. And people with individual protein intolerance should avoid chicken.

And, of course, the healthiest cutlets are homemade steamed cutlets made from fresh meat. In addition, the calorie content of homemade cutlets is significantly lower than store-bought ones.

Calorie content of cutlets

The table shows data on cutlets weighing 60 g.

The calorie content of cutlets from different types of meat is averaged.

How to improve the taste of cutlets

To improve the taste of the cutlets, make them juicy and soft, you should add

any of the following ingredients:

• pieces of white bread (in a ratio of 1:10), dipped in cream or milk;
• onions in a ratio of 1:2 (1 part onion, 2 parts meat);
• various vegetables in a 1:2 ratio (carrots, zucchini, eggplant, potatoes, cabbage).

As a side dish, you can serve any vegetable puree, cereal porridge, boiled, fresh or steamed vegetables, pasta, canned peas, and herbs. The taste of
clear cutlets goes well with all kinds of pickles
: sauerkraut, barrel cucumbers, pickled tomatoes.

This article contains information about the calorie content of cutlets made from different types of meat and fish.

The love for cutlets appears in childhood and continues throughout life. It’s so delicious when pieces of tender meat melt in your mouth. But you need to remember that this dish is very high in calories, especially if you want to lose weight. From this article you will learn how many calories are in cutlets from different types of meat, and what kind of meat can be used to prepare this dish for people who want to lose weight.

How many calories are in cutlets?

Any cutlet starts with minced meat. Even if it is vegetable or consists of cereals, first of all, all components are thoroughly ground into minced meat or a similar substance. Next, they are combined with salt and seasonings, something that provides viscosity, and then sent for heat treatment. And at each of these steps you can either lighten the calorie content of the cutlet or significantly make it heavier. There is a dependence on almost everything, from the choice of the starting material to how exactly the dish will be prepared. We will have to consider it, dividing it according to the principle of what it is made of.

Pork cutlets

Pork cutlets are undoubtedly the heaviest in terms of calories. Even if they do not have any additives other than salt, spices, onions and eggs, pork is still difficult for the body to digest, and people with a sensitive gastrointestinal tract, weak liver and pancreas should avoid this meat altogether. Or at least divide it with beef in a ratio of one to three, thus reducing both the load and the calorie content of the pork cutlet.

However, despite such recommendations and restrictions, such cutlets are very satiating and contain many useful vitamins and microelements, as well as animal fats and protein. The latter is especially required by athletes and people who want to not only lose weight, but also retain muscle, as well as pregnant women and nursing mothers to produce milk. Calcium and phosphorus contained in pork have a good effect on bone and muscle tissue, selenium and arachidonic acid, which are especially abundant in fat, affect stress and depression, and sulfur is involved in most metabolic processes, strengthens the immune and nervous systems, and returns to normal. glucose levels, improves blood clotting, especially in tandem with copper and iron, and also relieves muscle and joint pain.

One hundred grams of minced pork contains approximately half the daily dose of this microelement. The only thing is that heat treatment in a large amount of oil greatly reduces the positive properties and increases the calorie content of a pork cutlet several times, and therefore you should give preference to baking or steaming. The calorie content of the cutlet in this case will be only 218 kcal per hundred grams, versus 335 kcal for the fried version.

Beef cutlets

Beef cutlets are certainly lighter in calories than pork cutlets, but they taste less juicy due to the characteristics of the meat itself. Although it is more easily perceived by the body, it is, however, still inferior in this indicator to chicken and turkey meat. And yet, in addition to having a slightly lower calorie content, beef cutlets have a number of their own advantages related to the properties of the minced meat of this cattle. Firstly, there is no doubt that it is a leader in iron content, which is one of the fighters against anemia. Secondly, the presence of collagen and elastane, which are required for the proper functioning of joints, muscles and cartilage, the absence of pain and other unpleasant sensations. Protein obtained from beef, like from any other meat, is required by athletes and people who do not want to lose muscle mass in the process of losing weight. As for the calorie content of beef cutlets, as well as the preservation of all its favorable qualities, then, as in the case of pork, it is better to opt for steaming the cutlets. Their calorie content will show approximately 172 kcal per hundred grams, while oil and frying pan will increase this figure to 234 kcal.

Chicken cutlets

Chicken is less popular than the two previous versions of the base, but at the same time, cutlets from its meat are much lighter in calories and are more easily absorbed by the body, without overloading the liver, pancreas and without irritating the esophagus. In terms of protein content, it is in no way inferior to either beef or pork, as well as in nutritional value. But after chicken there is no such strong feeling of heaviness, and it is digested faster by the body, without requiring any additives to speed up and facilitate this process. Particularly well received are steamed cutlets, the calorie content of which barely reaches 119 kcal for pure minced chicken and does not even exceed the 100 kcal mark, stopping at a risk of 84 kcal when combined with zucchini and carrots.

Fish cutlets

In terms of calorie content, perhaps, only vegetable or cereal cutlets are weightless than fish cutlets, but from the point of view of nutritional value and protein content, if they do not contain beans, they are much inferior to both meat and fish. In addition, there is at least one reason why fish should not be ignored: it is high in Omega-3 polyunsaturated fatty acids, which are important for the functioning of the heart and blood vessels, as well as for the nervous system. More than is contained in fish cannot be found anywhere except in medicines. But it is from a natural product that their absorption is maximum and harmless. On top of that, fish contains useful microelements such as phosphorus, calcium and fluorine, which are responsible for the condition of teeth, bones and muscle tissue. And the absorption of its protein is most trouble-free compared to other sources. For fried fish cutlets, the calorie content can reach 175 kcal, although the positive effect will decrease somewhat, and therefore steamed cutlets with a calorie content of 73 kcal per hundred grams are most favorable.

Simple Chicken Diet

How many calories are in fried, baked and steamed meat and fish cutlets?

Cutlets made even from the same type of meat will have different calorie content. For example, the calorie content of chicken cutlets made from the meat of the entire chicken carcass along with the skin is 190 cal per 100 grams. A cutlet made only from chicken breast will have a low calorie content - no more than 115 kcal. The calorie content also depends on the products that are additionally added to the minced meat: lard, milk, bread, eggs, and so on.

Remember:

The more products you add to the cutlet mince besides meat, the higher the calorie content of the cutlets at the end.

If you need to make the minced meat more elastic, but you don’t want to add milk and bread, then you can add a little water. Instead of whole eggs, use just the whites. This will help reduce calories.

Meat cutlets contain from 120 kcal to 360 kcal, depending on the type of meat. In fish, depending on the type of fish, from 110 kcal to 270 kcal.

Now let's take a closer look at how many calories are in fried, baked and steamed meat and fish cutlets.

Product benefits

Cutlets that are made from natural products, baked, stewed or steamed, are of great benefit. The benefits directly depend on the composition of the minced meat. Meat vegetables improve hematopoiesis, are an excellent prevention of anemia, and increase the level of hemoglobin in the blood. They are rich in animal protein, which is the building material of muscles and tissues. Vitamin K has a positive effect on bone formation, and meat dishes contain more than 50% of the daily requirement. Thanks to phosphorus, they are recommended for use by people who suffer from periodontal disease.

Which cutlets are healthier and healthier for weight loss?

When a person is on a diet and needs to lose weight, it is important to know which foods can be eaten and which ones it is better to refrain from eating. Which cutlets are healthier and healthier for weight loss?

• Nutritionists around the world say that fried food is harmful to health,
  as it contains many carcinogens and has a pathological risk of cancer.
• The high fat content
  in fried meat leads to heart and vascular diseases.
• Frying greatly increases the calorie content of even the most dietary meat
  : turkey, chicken or beef. Therefore, steamed cutlets are healthier and healthier for weight loss.
• If we talk about meat, then pork has a lot of fat
  . People who want to lose weight should not eat pork cutlets.
• Cutlets made from pike and pink salmon are high in calories
  - these are fatty fish.

Conclusion:

For weight loss and health, steamed cutlets made from chicken breast or turkey fillet are healthier. Among the fish you should give preference: hake, cod and pollock.

Monitor your weight and health to save yourself from chronic diseases associated with blood vessels and heart.

How to cook lean cutlets (video)

We invite you to familiarize yourself with the recipe for lean meatless cutlets. This healthy dish can diversify your daily menu; it is ideal for those who adhere to weight loss diets.

People who count calories will be interested in learning about the calorie content of popular foods. Therefore, we recommend reading about the calorie content of a banana and why it is recommended for snacking during weight loss diets.

• The calorie content of an apple is very low, we suggest you find out what benefits apples bring and how many of them you should eat per day.
• The calorie content of tomatoes is low, so those who love them very much will not have to exclude them from their diet during diets or healthy eating.
• But honey has a high calorie content, but it is an excellent sugar substitute and has great benefits for the body, so you still need to eat it. From this article you will learn how to do it correctly and how much you need to eat per day.

Dear readers, tell us which cutlets you prefer and what cooking method you use?

Video: BUCKWHEAT PATTIES - lean BUCKWHEAT PATTIES without eggs from Marmaladnaya Lisitsa/VEGAN BUCKWHEAT PATTIES

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Pork chops, 1-414 each".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value is 470 kcal.

Main source: Skurikhin I.M. and others. Chemical composition of food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

The lowest calorie cutlet recipes

There are many recipes for diet cutlets, so there is an option for every taste. Meat, fish, vegetables and cereals will be an excellent addition to the diet of a person losing weight. The main thing is to use low-calorie ingredients, choose the appropriate heat treatment method, and follow the recipe.

Steamed cutlets: cooking correctly

Dietary steamed turkey cutlets are so light and tender that even children can eat them. 100 g of the dish contains 91 kcal, the ratio of protein/fats/carbohydrates in grams is 14.6:0.9:6.1.

1. Pass 700 g of turkey meat and onions through a meat grinder twice or three times. Then beat the mass with a blender.
2. Stir the mixture with oatmeal (6 tbsp), ½ cup of milk, salt, and spices.
3. Form into patties with wet hands. Place them in a steaming container.
4. Cook in a double boiler for 40-50 minutes.

This is a simple recipe for a tasty and healthy dish that you can eat on fasting days. Diet cutlets can be prepared without a double boiler by placing a colander in a pan of boiling water so that it does not touch the water.

Baked chicken breast

This recipe produces tasty and satisfying meatballs that do not spoil your figure. They have a crispy crust and a pleasant aroma. Calorie content – ​​113 kcal, BJU – 18:1.4:6.5 g.

1. Pass 500 g of chicken breast and onion through a meat grinder.
2. Grind 2 carrots, simmer in olive oil and water (1:2).
3. Add the stewed vegetable to the minced meat, add the yolk (1 piece), 2 tbsp. l. low-fat milk, stir. Salt and pepper.
4. Make cutlets.
5. Place a layer of onions, cut into rings, tomatoes or cabbage on a baking sheet. And place the cutlets on top. A vegetable bed will make them juicier and more flavorful.

Serve diet meatballs with low-calorie sauce, porridge or vegetable puree. You can use veal instead of chicken breast.

Steamed beef

Cooking cutlets from minced beef will not cause difficulties even for a novice housewife. Nutritional value – up to 190 kcal, BJU – 16.5:14:1 g.

1. Mince 500 g of lean beef, 2 onions, 300 g of white cabbage several times. Beat the mixture with a blender.
2. Chop a bunch of herbs (dill, parsley or basil).
3. Add 50 ml of low-fat milk, egg, and spices to the mixture. Mix thoroughly, beat the minced meat, put in the refrigerator for half an hour.
4. Form cutlets and place them on a steamer tray greased with olive oil. Cook for 25 minutes.

The results are juicy and tasty dietary cutlets.

Zucchini in the oven

This recipe is included in the Dukan diet. They are delicious, easy and quick to prepare. Nutritional value – approximately 120 kcal, BJU – 11.8:5.9:5.3 g.

1. Wash, peel 2 zucchini, grind them. Squeeze out the juice.
2. Mix the zucchini mass with 100 g of chopped chicken fillet, a small amount of dry onion, black pepper, Adyghe salt, egg, 1 tbsp. l. ground bran.
3. Form cutlets and fry them in a frying pan with a non-stick bottom for 5 minutes on each side.
4. Add a little water to the pan, cover with a lid, and simmer for 10 minutes.

Serve diet cutlets with chopped vegetables and herbs.

Steamed fish

Steamed minced fish cutlets turn out very juicy and tender. This recipe uses pike perch, the calorie content of which does not exceed 120 kcal/100 g. The ratio of BJU is 15.4: 4: 7.6 g.

1. Grind 400 g of fish fillet using a meat grinder or blender.
2. Grind 1 carrot, chop the onion.
3. Mix the minced meat with vegetables, add protein, 3 tbsp. l. soy sauce, chopped herbs, 1 tbsp. l. ground oatmeal. Leave the mixture for half an hour for the bran to swell.
4. Form into balls, place in a multicooker or steamer container, cook for 20-25 minutes.

Serve steamed fish cutlets with low-fat sour cream sauce.

Chicken with vegetables and cottage cheese

This dish looks very appetizing and bright. The meatballs have a delicate texture and an islandy taste. Energy value – 140 kcal, BJU – 20.6:5:3.7 g.

1. Remove seeds, chop 1 hot pepper.
2. Grind 350 g of zucchini.
3. Grind 800 g chicken breast, 90 g carrots, 3 cloves of garlic using a meat grinder.
4. Mix minced meat with carrots, garlic, chili pepper, egg, 2 tbsp. l. ground bran, 200 g of cottage cheese, salt, pepper, chopped dill. Place it in the freezer for half an hour.
5. Form the cutlets and cook them in the “Stew” mode for about half an hour.

The result is delicious, juicy meatballs with a tangy, creamy flavor.

Cabbage with mushrooms in the oven

You can use cauliflower or regular white cabbage in this recipe. Thanks to the main component and mushrooms, diet cutlets have a wonderful aroma. Calorie content – ​​110 kcal, BJU – 3:3:15.3 g.

1. Boil 300 g of cabbage for 5-8 minutes.
2. Simmer chopped champignons (150 g) in a non-stick frying pan in a mixture of olive oil and water (1:2).
3. After the liquid from the mushrooms has evaporated, add chopped onion and simmer for 5 minutes.
4. Mix cabbage with stewed vegetables, protein, 2 tbsp. l. ground oatmeal, spices, 2 tbsp. l. low-fat milk. Mix thoroughly, beat, leave for half an hour in the cold.
5. Make small cutlets, roll them in breading, place them on a baking sheet, the bottom of which is covered with parchment paper.
6. Bake until done, basting occasionally with vegetable broth.

Eat a dietary dish with porridge or vegetable puree.

With buckwheat and mushrooms

If you have boiled buckwheat left, don’t rush to throw it away. You can make delicious cutlets from leftover porridge. Nutritional value – 97.3 kcal, BJU – 5:1.3:17.5 g.

1. Pass 500 g of boiled buckwheat through a meat grinder.
2. Grind the carrots through a fine grater and chop the onion.
3. Simmer 150 g of chopped mushrooms in a frying pan for 10-15 minutes in olive oil and water.
4. Combine all ingredients, add egg, 2 tbsp. l. ground oatmeal, spices, beat with a blender.
5. Form into flat cakes and place them on a steaming container. Cook for 20-30 minutes in the “Stew” mode.

The result is airy, juicy cutlets.

Hepatic

This dish is prepared simply and quickly, and the end result is delicious, aromatic meatballs. Calorie content – ​​120 kcal, BJU – 16.7:8.5:5.8 g.

1. Boil and grind 500 g of chicken liver in a meat grinder 2-3 times.
2. Simmer grated carrots and onions in a frying pan in the usual way (olive oil and water) until soft.
3. Combine vegetables with liver, add egg, 2 tbsp. l. ground bran, spices.
4. Form the cutlets, place them in a steaming container, and cook for about half an hour.

Eat liver cutlets with vegetable salad, a light side dish or sauce.

Carrot

Sweet lovers can overcome their sugar cravings with carrot cutlets. Nutritional value – about 120 kcal, BJU – 6:3:18 g.

1. Boil 1 kg of carrots.
2. Pour boiling water over 1 cup of prunes and leave for half an hour.
3. Grind the finished carrots, prunes, protein, 2 tbsp using a meat grinder or blender. l. decoys.
4. Form cutlets and steam for 20-30 minutes.

Serve carrot cutlets with honey or yogurt.

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards of a healthy diet or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

Try filling out your food diary right now without registration.

Find out your additional calorie expenditure for training and get updated recommendations absolutely free.

DATE FOR ACHIEVEMENT OF THE GOAL

Pork chops, 1-414 each

rich in vitamins and minerals such as: vitamin B1 - 55.3%, vitamin PP - 35%, phosphorus - 22.9%, iron - 13.3%

• Vitamin B1
  is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus
  takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron
  is part of proteins with various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.

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You can look at the complete directory of the healthiest foods in the application Energy value, or calorie content

- this is the amount of energy released in the human body from food during the digestion process. The energy value of the product is measured in kilocalories (kcal) or kilojoules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called a food calorie, so when caloric content is reported in (kilo)calories, the prefix kilo is often omitted. You can see detailed energy value tables for Russian products.

The nutritional value

— content of carbohydrates, fats and proteins in the product.

Nutritional value of food product

- a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

Vitamins

, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Cutlets are a fairly high-calorie dish and are rarely used in a healthy diet. However, this dish can be dietary and low-calorie. To enjoy the taste of cutlets and maintain your figure, it is advisable to choose lean beef or lamb and not eat pork. Instead of frying, it is recommended to cook the dish in a double boiler, slow cooker or oven. You can add vegetables to the meat cutlets or use them as a side dish.

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Reducing calories

There are many tricks that help to significantly reduce the calorie content of a fried chicken cutlet. It is important that this entire list of rules is followed in a comprehensive manner, then it will be possible to say that the dish you have prepared is truly healthy and not harmful to your figure.

1. The simplest thing is to stop frying and steam the cutlets. If you are not satisfied with the taste of dishes created in a double boiler, and you do not see a taste for life without a golden brown crust, read on.
2. Buy a frying pan with a non-stick coating (Teflon or ceramic). This will reduce the amount of vegetable oil used for frying to a minimum. Wet the brush and grease the frying pan with refined sunflower oil, but do not pour it from the bottle out of old habit.
3. The most dietary part of chicken is the fillet, which consists of muscle tissue. This is what is recommended to be used for making fried cutlets. For the same reason, you should not buy ready-made minced meat (you don’t know from which parts of the bird it was ground), but breasts. And yes, choose carcasses of chickens raised at home - they are not stuffed with antibiotics and hormones, like broilers, to increase weight (note that chicken weight increases due to an increase in adipose tissue).
4. Avoid adding soaked white crumb to the minced meat. To avoid getting a dish that is too dry, add a tablespoon of semolina or a small raw potato tuber grated on the finest grater to the chopped meat. When adding semolina, do not forget to keep the minced meat in the refrigerator for half an hour so that the cereal swells. And if you take potatoes, then squeeze the juice out of them after chopping.
5. An important element of minced meat is the egg. Adding this product allows us to “blind” all the other ingredients (meat, onions, garlic, vegetables). To prevent the cutlets from spreading in the pan, you can add only one protein. A good binding element is hard cheese, grated on a fine grater.
6. If possible, use a meat grinder - it is in it that you can prepare minced meat of the desired texture, which will be more juicy. After processing the meat in a blender to form a pate, the cutlets turn out to be a bit dry.

To finally turn fried chicken cutlets into a dietary dish, do not roll them in flour and breadcrumbs (remember that they will not burn in our miracle frying pan) and add as little salt as possible. Sodium chloride is known to retain fluid in the body and interfere with weight loss. You can hide the blandness of the dish by using aromatic herbs and black pepper.

Chicken meat is used to prepare various types of dishes; it has not only good taste, but also a small amount of calories.

When properly prepared, the product is widely used in dietary nutrition and is a good source of replenishing protein reserves in the human body.

Composition of cutlets from different types of meat

In general, the ratio of BJU in cutlets is presented in the following proportions:

BJU in cutlets

Calorie content and nutritional value of chicken cutlets of different cooking methods

Low-fat poultry meat is widely used in various types of dietary foods. To follow diets, not only boiled meat is used, but also various dishes that help diversify the menu during the period of weight loss.

The calorie content of chicken cutlets depends on the different cooking methods, which must be taken into account when calculating calories.

Steamed cutlets have a calorie content of 105 calories per hundred grams of product.

The BJU of the finished dish is:

• Proteins - 17.5g.
• Fats – 1.7 gr.
• Carbohydrates - 4 g.

Cutlets baked in the oven have 114 calories per hundred grams of product

BZHU consists of:

• Proteins - 18 gr.
• Fats - 1.5 g.
• Carbohydrates - 6.6 g.

Cutlets cooked in vegetable oil have 222 calories per hundred grams

Contains the following BZHU indicators:

• Proteins - 18.5 g;
• Fats - 10.5 g;
• Carbohydrates - 14 g.

Chopped cutlets have a calorie content of 170 calories per hundred grams.

BJU in 100 grams of product:

• Proteins - 18 gr.
• Fats - 9.3 g.
• Carbohydrates - 2.7g.

Calorie content

To correctly calculate the calories in cutlets, you need to consider what ingredients they are made from and the cooking method. The table presents data on the number of kilocalories per 100 g based on the assumption that 1 piece in finished form weighs about 60 grams.

Calorie content of fried cutlets

Cutlets fried in oil are considered the most high-calorie.

Calorie content of steamed cutlets

The calorie content of a steamed dish is significantly lower than that of fried cutlets.

Pork and beef cutlets

You can make a meat dish with a small amount of calories by replacing some products. For example, you can use yogurt instead of eggs in minced meat.

The pork and beef cutlet recipe contains the following ingredients:

• 350 grams of minced pork;
• 350 grams of ground beef;
• 100 grams of natural yogurt;
• 2 onions;
• salt and pepper.

The dish is prepared quite simply:

1. In a deep bowl, mix pork and beef.
2. Grind the onion through a meat grinder and then mix with natural yogurt.
3. Add the mixture to the meat, salt and pepper the minced meat.
4. Form cutlets.
5. Place the dish in an oven preheated to 180 degrees. Bake for about 30 minutes.

Principles of preparing a dietary dish

The greatest benefit for the digestive system and the human body comes from steamed food. The products do not come into contact with the surface, which is heated, and they do not have a crispy crust. In addition, no oil is used to prepare them. All these factors are the key to preparing a real dietary dish.

To properly prepare low-calorie steamed cutlets, you need to listen to simple recommendations:

1. 1. Do not use pork, fatty lamb and beef. The meat cutlet should be prepared from chicken, lean veal and beef, rabbit, and fish.
2. 2. In order for the cutlets to bring maximum benefits to the body and help maintain your figure, they can be cooked with the addition of vegetables and cereals.
3. 3. For heat treatment of such dishes, it is necessary to use steamers, pans with grates (manto cookers). Modern multicookers are equipped with a steaming function.
4. 4. If special utensils are not available, a regular saucepan with a small amount of water will do. A sieve with products should be placed on top of the container, which should be covered with a lid.
5. 5. As a side dish, you need to use fresh, boiled or stewed vegetables.

The method for preparing delicious dietary cutlets is presented step by step in the recipes below.

Lean veal cutlets

The calorie content of this dish is 170 kilocalories per 100 g.

To prepare cutlets you need the following ingredients:

• 350 g minced veal;
• 150 g minced beef;
• 100 g milk;
• 2 eggs;
• 2 cloves of garlic;
• 100 g bread pulp;
• 1 onion;
• salt, spices, herbs - to taste.

Cooking method:

1. 1. The minced meat is thoroughly mixed, after which onions, garlic, eggs, bread pulp soaked in milk, finely chopped herbs and spices are added. Everything gets mixed up again.
2. 2. The baking sheet is covered with foil and greased with oil.
3. 3. With wet hands, cutlets are formed and placed on a baking sheet.
4. 4. Baking time in the oven is 20–25 minutes. The temperature for cooking cutlets is 180 degrees.

Steamed chicken cutlets in a slow cooker

The calorie content of steamed chicken meatballs is 129 kcal per 100 g.

Ingredients:

• 300 g chicken fillet;
• 100 g onions;
• 10 g garlic;
• 1 egg;
• 20 g sunflower oil;
• 20 g salad;
• salt, pepper - to taste.

Cooking method:

1. 1. Using a meat grinder, grind the meat, onion, and garlic.
2. 2. Add the remaining ingredients to the resulting minced meat and mix thoroughly.
3. 3. Form cutlets and place them in a multicooker container.
4. 4. To prepare, set the “Cooking” program for 20 minutes.
5. 5. Before serving, place the cutlets on lettuce leaves.

Dietary steamed turkey cutlets

Turkey is the most dietary meat. To add juiciness to the cutlets, this recipe uses rolled oats, which successfully replaces bread or crackers. The calorie content of the dish per 100 g is 95 kilocalories.

Ingredients:

• 600 g turkey meat;
• 100 g low-fat sour cream;
• 1 onion;
• 1 carrot;
• 100 g oatmeal;
• salt, spices - to taste.

Cooking method:

1. 1. Dilute sour cream with 3 tablespoons of warm water, add rolled oats and let swell for 20 minutes.
2. 2. Grind turkey meat with onions using a meat grinder.
3. 3. Add carrots grated on a coarse grater to the minced meat.
4. 4. Mix oatmeal with minced meat, salt and pepper.
5. 5. Form cutlets and place in the multicooker bowl.
6. 6. Cook the dish in the “Steam” mode. Cooking time is 20 minutes.

Proper preparation of cutlets will allow you to enjoy the taste of this dish even for those who adhere to the principles of a healthy diet and watch their figure.

Recipes for delicious cutlets

From minced chicken

Pour half the bran with all the kefir and leave to swell for 20 minutes. Place the chicken fillet and onion into a meat grinder. Add bran soaked in kefir to the minced meat, mix well, salt to taste. We wet our hands with water, form the minced meat into the desired shape of balls, and roll them in dry bran. Place the pieces on a baking sheet lined with parchment paper. Bake at 180 degrees for 20-25 minutes.

Nutritional value of 100 grams of product:

• Calories: 102 kcal.
• Protein: 17.3 grams.
• Fat: 2.5 grams.
• Carbohydrates: 2.6 grams.

From turkey fart

Prepare minced meat from all the meat, onion and garlic, mix it well. Add 2 eggs, the entire portion of oatmeal (preferably small ones so that the cutlets turn out tasty and fluffy). Oatmeal will be the best substitute for bread and potatoes, which many housewives often add to minced meat. Add salt and pepper to taste. We pass the resulting mass through a meat grinder again or beat it with a blender, beat the mass, and leave for 10 minutes. Then we make the desired shape, fry it in olive oil on both sides quite a bit, then put it in the shape and send it to the oven, preheated to 180 degrees, for 10-15 minutes.

• Number of calories: 154.5 kcal.
• Protein: 17.3 grams.
• Fat: 6.9 grams.
• Carbohydrates: 6.2 grams.

From vegetables

Boil vegetables until half cooked, cool. Boil the rice. Peel the onion and pass it through a meat grinder along with the vegetables. Drain the resulting liquid. Add salt, boiled rice, butter, egg, flour, mix everything. The mixture will be viscous, leave it for 5 minutes. Then heat the vegetable oil in a frying pan, add the minced meat with a spoon, and fry until golden brown. When serving, decorate with greens.

• Calorie content: 128.5 kcal.
• Proteins: 3 grams.
• Fat: 6.4 grams.
• Carbohydrates: 15 grams.

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Chicken cutlet recipes

Classic chicken cutlets

Ingredients:

• Minced chicken 0.5 kg
• Egg - 1 pc.
• Bread -100 gr.
• Onion - 1 pc.
• Garlic – 3 cloves
• Vegetable oil
• Spices
• Breadcrumbs

Preparation:

1. Pour warm water over the bread, mince the garlic and onion.
2. Mix the minced meat with vegetables, squeeze the liquid out of the bread, and add to the meat product.
3. Beat in a raw egg and mix, add spices to taste and form into cutlets.
4. Roll the resulting cutlets in breadcrumbs and fry in vegetable oil.

Chopped chicken cutlets

Ingredients:

• Chicken fillet 0.5 kg
• Onion 1 pc.
• Egg
• Mayonnaise
• Spices
• Greenery
• Vegetable oil

Preparation:

1. The chilled fillet must be finely chopped, mixed with a tablespoon of mayonnaise, beaten in a raw egg and chopped herbs.
2. Peel the onion and pass through a meat grinder, add the onion to the meat product, salt and pepper to taste.
3. Mix the meat mixture thoroughly and form cutlets.
4. Fry the cutlets on both sides in vegetable oil until cooked.

Chicken cutlets with cheese

Ingredients:

• Minced chicken 0.5 kg
• Onion 1 pc.
• Garlic 1 head
• Spices
• Oat flakes 100 grams
• Vegetable oil
• Hard cheese 100 grams
• Breadcrumbs

Preparation:

1. Pour hot water over the oat flakes for a few minutes, mince the onion and garlic.
2. Add oatmeal without liquid to the minced meat, mix with vegetables and spices.
3. Form a flat cake from the resulting meat mixture and add a piece of cheese.
4. Then form a cutlet with cheese inside, roll in breadcrumbs and fry in vegetable oil until cooked

Diet recipe

Ingredients:

• Minced chicken -0.5 kg
• Carrots - 1 pc.
• Potatoes - 1 pc.
• Egg - 1 pc.
• Spices

Preparation:

1. Pass carrots and potatoes through a meat grinder, add to minced chicken and beat in a raw egg.
2. Spices are added to taste.
3. From the resulting mass you need to form cutlets and cook in a double boiler for 20 minutes.
4. When serving, sprinkle the dish with chopped herbs.