Chicken breast is an indispensable component of many diets, from medicinal to diets for weight loss. White chicken meat contains the optimal ratio of proteins (23%) and fats (4%) for human nutrition, and there are no carbohydrates at all. Brisket is also rich in vitamins B, PP, A, as well as minerals and enzymes that help improve blood circulation, improve the nervous system and skeleton, skin and hair. From a culinary point of view, chicken breast is a common and very popular product. Brisket cooks quickly and can be adapted to many meat recipes.
The diet menu is often not very diverse, but instead of the usual diet stewed or boiled chicken, you can prepare a dish such as chicken breast soufflé. Dietary chicken soufflé is a tender and tasty dish, and preparing it is not so difficult.
Is it possible to have meat souffle while losing weight and on a diet?
Meat is a natural source of protein, which is essential for strengthening muscle tissue. Due to the large amount of animal protein in the composition, it saturates the body with energy.
To prepare this dish, choose lean meats:
- chicken;
- veal;
- beef;
- rabbit meat;
- turkey meat.
These types of meat contain a minimum of fat, but are enriched with protein. The basic component is supplemented with vegetables, making the dish more juicy. If you need to make the soufflé more dense, it is recommended to add cereals, for example, rice.
If you need to lose weight, you should not add fatty meat, for example, pork, to the mass. Also, do not use fatty dairy products in cooking.
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Cooking principle
An ideal soufflé has a delicate consistency. Therefore, it cannot be prepared from meat alone. Egg yolks, vegetables, low-fat cream, milk, and soaked rye bread crumb (optional) are added to the dish. The base ingredient is combined with additional products and crushed in a blender until a homogeneous mass is formed.
Important! To make the soufflé airy, whipped egg whites are added to it before baking.
The dish is prepared at a temperature of 180 degrees, but not higher. If the indicator approaches 200 degrees, the mass will dry out. While the soufflé is cooking, do not open the oven door or multicooker lid as it will settle.
Step-by-step recipe for a delicious soufflé
To prepare the dish, take:
- 2 chicken breasts;
- 2 eggs;
- a glass of milk;
- 2 tablespoons butter;
- onion;
- salt, pepper and spices to taste.
How to cook dietary chicken breast soufflé in the oven:
- Rinse the breasts, cut into small pieces and pass through a meat grinder.
- Cut the onion into cubes and separate the yolks from the whites.
- Mix meat with onion, cream, yolks and milk. Beat the mixture in a blender.
- Salt the whites and beat with a whisk until foam forms. Add to other products.
- Grease a baking dish with butter and pour in the mixture. Bake the dough for 20 minutes in the oven at 180 degrees.
From chicken liver
Products:
- 0.5 kilograms of chicken liver;
- 2 eggs;
- half a glass of cream with 15% fat content;
- 150 grams of onions or carrots;
- 3 tablespoons flour;
- salt and pepper to taste.
Preparation:
- Combine liver, onion and peeled carrots. Grind thoroughly in a blender.
- In a separate bowl, beat the eggs along with salt and pepper.
- Add this mass to the liver, mix.
- Pour in the cream. Add flour and mix thoroughly.
- Grease a baking dish with butter. Pour the dough into the mold and bake for 40 minutes at 180 degrees.
Recipe for soufflé from boiled fillet in the microwave. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “boiled fillet soufflé in the microwave.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 132.6 kcal | 1684 kcal | 7.9% | 6% | 1270 g |
| Squirrels | 19.5 g | 76 g | 25.7% | 19.4% | 390 g |
| Fats | 3.8 g | 56 g | 6.8% | 5.1% | 1474 g |
| Carbohydrates | 5.1 g | 219 g | 2.3% | 1.7% | 4294 g |
| Alimentary fiber | 0.1 g | 20 g | 0.5% | 0.4% | 20000 g |
| Water | 121 g | 2273 g | 5.3% | 4% | 1879 |
| Ash | 1.31 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 110 mcg | 900 mcg | 12.2% | 9.2% | 818 g |
| Retinol | 0.052 mg | ~ | |||
| beta carotene | 0.011 mg | 5 mg | 0.2% | 0.2% | 45455 g |
| Vitamin B1, thiamine | 0.053 mg | 1.5 mg | 3.5% | 2.6% | 2830 g |
| Vitamin B2, riboflavin | 0.18 mg | 1.8 mg | 10% | 7.5% | 1000 g |
| Vitamin B4, choline | 65.38 mg | 500 mg | 13.1% | 9.9% | 765 g |
| Vitamin B5, pantothenic | 0.449 mg | 5 mg | 9% | 6.8% | 1114 g |
| Vitamin B6, pyridoxine | 0.058 mg | 2 mg | 2.9% | 2.2% | 3448 g |
| Vitamin B9, folates | 4.75 mcg | 400 mcg | 1.2% | 0.9% | 8421 g |
| Vitamin B12, cobalamin | 0.28 mcg | 3 mcg | 9.3% | 7% | 1071 g |
| Vitamin C, ascorbic acid | 0.28 mg | 90 mg | 0.3% | 0.2% | 32143 g |
| Vitamin D, calciferol | 0.487 mcg | 10 mcg | 4.9% | 3.7% | 2053 g |
| Vitamin E, alpha tocopherol, TE | 0.191 mg | 15 mg | 1.3% | 1% | 7853 g |
| Vitamin H, biotin | 5.72 mcg | 50 mcg | 11.4% | 8.6% | 874 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 0.1% | 120000 g |
| Vitamin RR, NE | 9.0124 mg | 20 mg | 45.1% | 34% | 222 g |
| Niacin | 4.557 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 215.51 mg | 2500 mg | 8.6% | 6.5% | 1160 g |
| Calcium, Ca | 63.97 mg | 1000 mg | 6.4% | 4.8% | 1563 g |
| Silicon, Si | 0.169 mg | 30 mg | 0.6% | 0.5% | 17751 g |
| Magnesium, Mg | 53.53 mg | 400 mg | 13.4% | 10.1% | 747 g |
| Sodium, Na | 53.25 mg | 1300 mg | 4.1% | 3.1% | 2441 g |
| Sera, S | 52.54 mg | 1000 mg | 5.3% | 4% | 1903 |
| Phosphorus, P | 161.8 mg | 800 mg | 20.2% | 15.2% | 494 g |
| Chlorine, Cl | 80.51 mg | 2300 mg | 3.5% | 2.6% | 2857 g |
| Microelements | |||||
| Aluminium, Al | 65.7 mcg | ~ | |||
| Bor, B | 1.6 mcg | ~ | |||
| Vanadium, V | 3.81 mcg | ~ | |||
| Iron, Fe | 1.34 mg | 18 mg | 7.4% | 5.6% | 1343 g |
| Yod, I | 8.11 mcg | 150 mcg | 5.4% | 4.1% | 1850 g |
| Cobalt, Co | 9.066 mcg | 10 mcg | 90.7% | 68.4% | 110 g |
| Manganese, Mn | 0.0475 mg | 2 mg | 2.4% | 1.8% | 4211 g |
| Copper, Cu | 85.04 mcg | 1000 mcg | 8.5% | 6.4% | 1176 g |
| Molybdenum, Mo | 11.913 mcg | 70 mcg | 17% | 12.8% | 588 g |
| Nickel, Ni | 0.093 mcg | ~ | |||
| Tin, Sn | 5.73 mcg | ~ | |||
| Selenium, Se | 7.818 mcg | 55 mcg | 14.2% | 10.7% | 704 g |
| Strontium, Sr | 7.2 mcg | ~ | |||
| Titanium, Ti | 0.47 mcg | ~ | |||
| Fluorine, F | 21.06 mcg | 4000 mcg | 0.5% | 0.4% | 18993 |
| Chromium, Cr | 19.96 mcg | 50 mcg | 39.9% | 30.1% | 251 g |
| Zinc, Zn | 1.379 mg | 12 mg | 11.5% | 8.7% | 870 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 2.762 g | ~ | |||
| Mono- and disaccharides (sugars) | 2.1 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 1.49 g | ~ | |||
| Valin | 1.108 g | ~ | |||
| Histidine* | 1.032 g | ~ | |||
| Isoleucine | 0.948 g | ~ | |||
| Leucine | 1.668 g | ~ | |||
| Lysine | 2.109 g | ~ | |||
| Methionine | 0.416 g | ~ | |||
| Methionine + Cysteine | 0.785 g | ~ | |||
| Threonine | 0.936 g | ~ | |||
| Tryptophan | 0.318 g | ~ | |||
| Phenylalanine | 0.908 g | ~ | |||
| Phenylalanine+Tyrosine | 1.664 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 1.095 g | ~ | |||
| Aspartic acid | 1.671 g | ~ | |||
| Hydroxyproline | 0.153 g | ~ | |||
| Glycine | 0.758 g | ~ | |||
| Glutamic acid | 2.432 g | ~ | |||
| Proline | 0.818 g | ~ | |||
| Serin | 0.931 g | ~ | |||
| Tyrosine | 0.756 g | ~ | |||
| Cysteine | 0.374 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 130.15 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.4 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.016 g | ~ | |||
| 15:0 Pentadecane | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.725 g | ~ | |||
| 17:0 Margarine | 0.006 g | ~ | |||
| 18:0 Stearic | 0.252 g | ~ | |||
| 20:0 Arakhinovaya | 0.013 g | ~ | |||
| Monounsaturated fatty acids | 1.569 g | min 16.8 g | 9.3% | 7% | |
| 16:1 Palmitoleic | 0.17 g | ~ | |||
| 17:1 Heptadecene | 0.009 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.288 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.008 g | ~ | |||
| Polyunsaturated fatty acids | 0.427 g | from 11.2 to 20.6 g | 3.8% | 2.9% | |
| 18:2 Linolevaya | 0.371 g | ~ | |||
| 18:3 Linolenic | 0.02 g | ~ | |||
| 20:4 Arachidonic | 0.036 g | ~ | |||
| Omega-6 fatty acids | 0.4 g | from 4.7 to 16.8 g | 8.5% | 6.4% |
The energy value of boiled fillet soufflé in the microwave is 132.6 kcal.
Primary Source: Created in the application by the user. Read more.
** 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” application.
Cooking options
In the oven
Ingredients:
- 0.5 kilograms of chicken fillet;
- 30 grams of butter;
- half a glass of moderate fat cream;
- a tablespoon of flour;
- egg white;
- a pinch of nutmeg;
- yolk;
- herbs and spices to taste.
How to cook:
- Boil the fillet and grind in a blender.
- Add the rest of the ingredients except the proteins. Grind again.
- Beat the whites into a thick foam and pour into the total mass.
- Grease a baking dish with butter. Add the dough and bake for 30 minutes at 180 degrees.
In a slow cooker
Products:
- 0.7 kilograms of fillet;
- 3 eggs;
- half a glass of cream;
- 250 grams of vegetable mixture;
- salt to taste.
How to cook:
- Pass the meat through a meat grinder, add the egg, salt and pepper.
- Pour in the cream, add the vegetables and mix.
- Grease the multicooker bowl with oil, pour in the mixture and cook for 40 minutes on the “Steam” program.
In the microwave
Ingredients:
- 100 grams of minced meat;
- 50 grams of low-fat cottage cheese;
- protein;
- salt to taste.
Mix all recipe ingredients thoroughly. Transfer the mixture into a microwave-safe bowl. Set the mode to 850 W (maximum) and cook for 5 minutes under a special microwave lid.
Alternative Recipes
With zucchini
Ingredients:
- 600 grams each of chicken breast and zucchini;
- a slice of white bread;
- egg;
- 5 grams of butter;
- half a glass of milk;
- herbs, pepper, salt and nutmeg to taste.
Grind the fillet in a blender. Add eggs, milk, white bread. Turn into a homogeneous mass and add salt and spices. Cut the zucchini into slices and place them in a greased multicooker bowl. Add the soufflé preparation and cook for 50 minutes on the “Baking” mode in the multicooker.
With green peas
Products:
- 600 grams of fillet;
- 100 grams each of Feta cheese and green peas;
- egg;
- bulb;
- salt and spices to taste.
Combine fillet, egg, onion, salt and spices. Beat everything several times in a blender. Mix with green peas and feta. Bake the mixture for 50 minutes at a temperature of 50 minutes.
This recipe can be slightly modified by adding 50 grams of pumpkin and the same amount of corn kernels.
With rice
Components:
- 400 grams of fillet;
- 300 grams of rice;
- 3 eggs;
- 2 onions;
- salt and favorite spices to taste.
Boil the rice, mix with fillet, eggs and onions. Add salt to taste and beat the mixture in a blender. Preheat the oven to 190 degrees and bake the soufflé for 50 minutes.
How to cook soufflé in the oven for children
The addition of breast meat and spinach makes this recipe a complete main course. It's essentially a simple white sauce enriched with egg yolk.
The secret to a good treat is to beat the eggs until they form a stiff white peak and fold them gently into the sauce, leaving as much air in the mixture as possible.
When you pierce the dish with a fork, you will feel the seductive aroma of the airy dish.
Ingredients:
- Parmesan cheese - 100 g
- Boiled chicken breast - 3 pcs.
- Spinach - by eye
- Salt, black pepper - to taste
- All-purpose flour - 3 tbsp. l.
- Milk
- Eggs - 4 pcs.
- 1 teaspoon Dijon mustard
- A pinch of grated nutmeg
- Breadcrumbs - 20 gr.
Main conclusions
- Meat soufflé is a tender and tasty dish containing a large amount of protein.
- To make the dish healthy, choose lean meat: chicken, rabbit, turkey, veal, beef. The basic component can be combined with vegetables and low-fat dairy products. Thanks to this, the dish becomes juicy.
- You can prepare the soufflé in the oven, slow cooker or microwave. The dish is cooked at a temperature of no more than 180 degrees, otherwise it will dry out.
- There are a large number of recipes for dietary soufflé. Cereals, dairy products, eggs and vegetables are added to the dish.
Do you make chicken soufflé at home? If you have your favorite dietary meat soufflé recipes, write them in the comments to the article.
Recommendations
Beef itself is a lean meat. Based on this, a soufflé made from it, to some extent, can even be called a dietary product. The only exceptions are those recipes that require the use of mayonnaise or full-fat sour cream.
If you don’t have a blender, you can use a regular meat grinder to grind food, which is found in every home.
Beef souffle can be garnished with almost any product. Stewed or steamed vegetables, boiled potatoes or cereals will be ideally combined with it. The meat dish can also be served with pasta. With a little imagination, you can even make a casserole of pasta and meat soufflé with cheese.
Beef soufflé recipes are quite easy to prepare and do not require any special ingredients. At the same time, this dish has an amazing unusual taste. Make meat soufflé and you will see how much your family will like it.
