Dietary chicken dishes: how to cook chicken breast in the oven, delicious fillet recipes

Diet chicken meals are tender and nutritious snacks that help keep your weight under control. The main ingredient for cooking, namely chicken fillet, does not contain harmful components and is low in calories. The product helps replenish vitamin deficiencies in the body and improve metabolic processes. Below are the best dietary chicken breast recipes that do not require high culinary skills or a lot of time.

Dietary chicken breast dishes: meat in soy sauce

Dietary dishes made from fresh chicken are not bland and boring food, but juicy and nutritious snacks for any holiday table. Meat in soy sauce will be a suitable addition to a delicious side dish and vegetable salads. The process will require the following products:

meat fillet - 550 g;
soy sauce - 5 spoons;
orange juice - 4 tablespoons;
liquid honey - 3 tablespoons;
spices and seasonings - to your own taste.

How to cook diet chicken breast:

The cooking process starts with the marinade. To do this, you need to pour orange juice, soy sauce and honey into a deep bowl, mix all the products.
Sprinkle some spices. There is no need to salt the product, as it contains soy sauce.
Wash the meat, cut it into small pieces.
Place them in the marinade, mix and leave for 30 minutes to soak.
Now you should prepare a baking sheet, grease it with a small amount of sunflower oil.
Place the meat piece on the surface and place the baking sheet in the oven (optimal cooking temperature is 180 degrees).

The fillet is cooked for 1 hour. The result should be meat with a delicate golden crust. This healthy dish is served with buckwheat, rice, and boiled potatoes.

Boiled chicken

The easiest way to cook chicken is to boil it. Boiled chicken meat is very healthy and low in calories - 100 grams contains 170 kcal, but without skin. It is undesirable to eat the skin, it contains a lot of fat. The calorie content of meat with skin is almost twice as high - 215 kcal. Boiled chicken contains many nutrients; athletes love to eat it - its high protein content promotes muscle growth.

Chicken breast in the oven: dietary recipes

Diet chicken in the oven is a nutritious and healthy dish that is used during weight loss. It helps maintain normal weight and replenish vitamin and macronutrient deficiencies in the body. For preparation you will need the following ingredients:

chicken fillet - 500 g;
fresh lemon juice - 3 tablespoons;
garlic - 5 cloves;
olive oil - 1 spoon;
spices at your discretion.

Dietary chicken breast in the oven - step-by-step recipe:

Mix oil and lemon juice in a deep bowl, add a small amount of spices.
Chop the garlic using a garlic press and combine it with the marinade.
Rinse the meat under cold water, dry it and place on the table.
Rub the fillet with the resulting garlic marinade and leave it for 1 hour. This is necessary for impregnation and greater juiciness.
Preheat the oven to 200 degrees, wrap the meat in foil and place on a baking sheet.
Close the oven and wait 40 minutes.

A tasty and satisfying snack can be served with vegetable salads, broccoli and side dishes.

Vegetables with chicken

The traditional combination of meat and vegetable finds, in the case of 1st grade chicken (especially chicken breast), the best application. By adhering to this diet, there will be no thoughts about a meager diet. The time for rapid weight loss is designed for 7 days with a daily dose of 2000 kcal (approximately 550-600 grams of meat) per day. The optimal ratio is usually 1:1. A slight discrepancy is acceptable. But in general it turns out that:

p, blockquote 34,0,0,0,0 –>

Any vegetables, fruits, berries, greens are allowed (except for avocado - it contains fat, like chicken itself), except for potato tubers. The remaining rules are suitable for each type of chicken diet:

p, blockquote 35,0,0,0,0 –>

The daily drinking norm is one and a half liters of filtered water without gas;
Quarter daily division - 4-6 meals;
Clean meat is eaten, skinless fatty tails;
To activate the receptors, it is possible to add natural seasonings, but not salt.

Some cereals can be a side dish for the breast: buckwheat, rice, barley.

p, blockquote 36,0,0,0,0 –>

On a chicken diet for weight loss, forget about the following products: salt, sugar, bouillon cubes (you can forget these forever), any bread, chicken skin, boiled and crushed potatoes. And do not fry the chicken under any circumstances.

Chicken fillet in the oven: dietary recipe with orange marinade

Dietary chicken breast dishes are prepared with various sauces, which give the meat juiciness and a pleasant aroma. One of the best dishes for the holiday table will be diet chicken in lemon-orange marinade. To prepare it you will need:

meat fillet - 600 g;
soy sauce - 2 tablespoons;
lemon juice - 3 tablespoons;
orange juice - 3 tablespoons;
pepper mixture - 1 teaspoon.

Diet chicken - recipe with detailed description of steps:

Wash the meat and lay it out to dry.
Prepare the marinade. To do this, mix soy sauce with fruit juices.
Pour pepper into the resulting mixture. You can use oregano instead.
Cut the meat fillet into large pieces and roll them in the marinade. To make the dish juicy, leave the workpiece in the refrigerator for 40–50 minutes.
Preheat the oven to 200 degrees.
Wrap the meat in baking foil, place it on a baking sheet and place in the oven for 1 hour. If this time is not enough, you can bake the fillet at a reduced temperature for another 15 minutes.

Before serving, pour the remaining marinade on top of the delicacy.

Pros and cons of chicken meat and its individual parts

First, let's be clear: we are only talking about chicken and chicken meat, and not about broiler chickens. That is, this is a product that is suitable for broths, soups, baking, and so on. What they stopped feeding us 15-20 years ago. We will write about broilers in another article (use the search at the top - in case we’ve already written about it).

p, blockquote 7,0,0,0,0 –>

The bird itself has a number of advantages that make it stand out. It is available in stores (if we are talking only about the 1st grade), is suitable for dietary nutrition, is quickly prepared, and can supplement the body with copper and iron (although they are found more in chicken liver). Meat also contains selenium, which helps with the functioning of the thyroid gland. To help you understand which part of the chicken fits your diet, we provide a reference table.

Dietary chicken breast dishes: recipes with tomatoes

Dietary chicken fillet dishes are complemented with tomatoes, which make them more juicy and tender. To create a treat you need to prepare:

meat fillet - 600 g;
natural cream - half a glass;
small tomatoes - 4 pcs.;
hard cheese - 100 g;
seasonings - to your own taste.

Dietary chicken breast - preparation method:

It's worth starting with meat. It must be washed, dried and cut into medium-sized pieces.
Many housewives recommend beating the resulting workpiece.
Sprinkle the sliced meat with spices and place on a clean baking sheet. The main rule is not to overdo it with seasonings.
Wash and dry the tomatoes, cut them into thin rings.
Place tomatoes on top of each piece of meat.
Repeat with the cheese: cut it into thin slices and place on the fillet.
Pour cream into a baking tray.
Place the resulting product in the oven for 40 minutes.

The juicy and aromatic appetizer is served with buckwheat porridge, rice, and salads.

Chicken noodles

Chicken is prepared as a side dish for a variety of noodles; the calorie content of chicken meat depends both on the noodles and on the additives to it.

Calorie content of rice noodles with chicken - 235 kcal;
buckwheat – 80 kcal;
egg – 140 kcal;
wheat – 150 kcal.

The Italian dish pasta is very popular. These are noodles with chicken in sauce and cheese. Calorie content – 130 kcal.

Dietary chicken recipes: roll in a slow cooker

Dietary chicken is often prepared in a slow cooker. This cooking method does not require proper skill and a lot of time. The process will require the following products:

meat fillet - 700 g;
carrots - 2 pcs.;
celery - 100 g;
onion - 2 pcs.;
quail eggs - 10 pcs.;
olive oil - 1 spoon;
pepper mixture - 1 tsp.

When all the ingredients are prepared, you can start preparing the tender roll:

Wash the meat and lay it out to dry.
In a deep bowl, mix a mixture of peppers, chopped onion until mushy and a little salt. Mix the components thoroughly.
Place the chicken fillet in the marinade and leave it for half an hour.
Cut the resulting workpiece into layers and beat off.
Spread cling film on the table and place the resulting layers one after another. Each piece should overlap each other to form a single mass.
Grate the remaining onion and repeat with celery and carrots. Fry the chopped vegetables in oil for 5 minutes. Cool the resulting mass and grind in a blender.
Boil quail eggs, remove shells.
Place a thin layer of vegetable mixture on the meat layer and spread it over the entire surface.
Place eggs on top, wrap the workpiece in a roll.
To prevent it from falling apart during cooking, you need to wrap it in cling film.
Remove the bowl from the multicooker, fill it with water, install a special cooking attachment and place the meatloaf.
Next, you will need to activate the steam mode and leave the dish to cook for 1 hour.

Before serving, the roll is freed from the film and cut into pieces. This unusual delicacy will complement side dishes and vegetable salads.

Dietary chicken recipes: buckwheat soup

No diet is complete without hot dishes. They are needed for normal functioning of the stomach and improvement of metabolic processes in the body. Buckwheat soup is an ideal option for a hearty lunch. During the cooking process you will need the following components:

chicken meat - 400 g;
buckwheat - 150 g;
carrots - 1 pc.;
onion - 1 pc.;
potatoes - 2 pcs.;
greens - to your own taste.

The cooking process is simple:

Place the meat in a saucepan, add water and place over medium heat.
Boil it until it boils and periodically skim off any foam that pops up. After this, it will take about 20 more minutes to simmer the fillet.
Peel vegetables.
Cut the onion into cubes, grate the carrots.
Fry onions and carrots in vegetable oil until golden brown.
Cut the potatoes into pieces of arbitrary shape.
Rinse the buckwheat under the tap and sort.
Fry it in a dry frying pan for 3 minutes.
Pour the cereal, vegetable stock and spices into the pan, wait for the broth to boil.
Add potatoes and simmer the soup for another 20 minutes.

The dish is served hot. Garlic is added in portions for flavor.

Chicken soup

Chicken soup is a very popular dish in Russia. Probably everyone has been familiar with its rich and appetizing broth since childhood. People who follow a healthy diet try to include this soup in their diet every day. To reduce the calorie content of the broth, all the skin is cut off from the carcass and boiled. The first broth is drained, the second is used for dietary soups. The calorie content of the soup will directly depend on its constituent products. Chicken soup with potatoes

Chicken soup with potatoes	25 kcal
Chicken soup with rice	37 kcal
Shchi with chicken	71 kcal
Chicken noodle soup	70 kcal
Soup with vegetables	27 kcal
Dumpling soup	52 kcal
Calorie content of borscht with chicken	47 kcal

* Kilocalories are indicated per 100 grams.

Dietary dishes with chicken: steamed cutlets

Delicious cutlets will be a suitable addition to side dishes. To prepare them you will need:

meat - 500 g;
carrots - 1 pc.;
egg 1 pc.;
vegetable oil - 1 spoon;
herbs and spices - at your discretion.

Cutlets are prepared according to a simple recipe:

Wash the fillet, cut into pieces and grind in a meat grinder.
Remove the peel from the carrots and grate it.
Fry the sliced vegetables until golden brown.
Combine the meat mixture with the vegetable mixture, beat a raw egg into the resulting mixture.
Pour in pepper, dry herbs (you choose your own spices), mix all ingredients.
Form small cutlets from the resulting minced meat.
Place them in a steamer and simmer for 15 minutes.

Immediately after cooking, the meat appetizer is placed on the table.

Pea soup with chicken

The calorie content of pea soup will directly depend on its composition. Pea soup, which is based on chicken broth and contains peas, carrots, onions, potatoes and herbs, will contain only 55 kcal.

Even if you leave potatoes, and the main ingredient is peas, and add smoked meats, sweet peppers, garlic and various seasonings, the calorie threshold will not exceed 110 kcal. Many people prefer to experiment and prepare creamy pea soups based on milk. Greens, carrots, onions, and dill are added there. Such soups have a low calorie content - 50 kcal.

Take note! To know the calorie content of chicken, you need to find out the tricks of its heat treatment. Poultry from the counter must be soaked for a couple of hours.

Don’t be afraid to experiment, chicken meat can be cooked in different ways, plus there are a lot of chicken dishes in cooking. Soups, salads, hot dishes - the list goes on and on.

Huge selection of pastries, cutlets, dumplings. The chicken is baked whole or in pieces, stuffed with vegetables and fruits, and sauces are made for various side dishes. Chicken will always be a valuable product on the table, it will delight you with its taste and aroma. Raising chickens is not a difficult matter; almost every farmer raises chickens in his own backyard.

Chicken fillet: dietary recipes with the addition of cheese and mushrooms

Chicken and mushroom baskets can be used for everyday meals, but they can delight guests at any event. This dish seems complicated only at first glance. In fact, it will take 30 minutes of free time to prepare it. What you need to buy:

meat fillet - 500 g;
champignons - 10 pcs.;
onion - 1 pc.;
curd cheese - 2 spoons;
sour cream - 5 spoons;
egg - 2 pcs.;
hard cheese - 50 g;
garlic - 5 cloves.

Method for preparing baskets:

Wash the mushrooms thoroughly, cut into pieces and place in a hot frying pan.
Fry them on all sides for about 5 minutes.
Combine chicken and garlic and grind the mixture in a blender.
Place cottage cheese, egg and some spices into the resulting mass. Mix all components thoroughly.
Combine the second egg with sour cream, add a little pepper, stir the sauce.
Place minced chicken into molds. You will need to make a hole inside for the filling.
Place mushrooms in it, pour sour cream sauce over them. It is best not to let the filling pile up.
Preheat the oven.
Place the ramekins with meat on a baking sheet and place them in the oven for half an hour.
Grate the cheese.
Sprinkle it over the dish after cooking.

After this, the baskets can be returned to the oven to obtain a golden-brown cheese crust. It all depends on the taste preferences of the cook. The delicacy is served with creamy sauce.

Chicken with vegetables

A delicious hot appetizer of meat and vegetables is a must-have dish on the diet menu. To create it you need fillet and your favorite vegetables. This could be cauliflower, broccoli, carrots or peppers. During the cooking process, vegetables and meat are cut into pieces, sprinkled with spices, a little vegetable oil is added and the dish is baked for 1 hour in the oven. The workpiece is pre-wrapped in foil.

IMPORTANT! Informational article! Before use, you should consult a specialist.

What to pair chicken dishes with

Any meat, including chicken, does not go well with bread. This duet is detrimental to the digestive tract. Any meat takes quite a long time to digest, and bread often contains yeast: together they can cause a feeling of heaviness due to active gas formation.

But in combination with vegetables and herbs, dietary chicken simply has a magical effect on the body. Proteins, which mainly make up chicken, as well as amino acids and vitamins contained in vegetables, help to lose weight, improve digestive processes and form a beautiful figure.

Broccoli, spinach, tomatoes, cucumbers along with apples and honey, served on the same dish with baked chicken, provide invaluable benefits to everyone.

p, blockquote 1,0,0,0,0 –>

Particularly fearful people are interested in whether it is possible to eat chicken meat while losing weight? In what form: boiled, fried, steamed, smoked, fillet or wing, or maybe chicken by-products, semi-finished products, in broth or salad? We will answer these questions below.

p, blockquote 2,0,0,0,0 –>

If you need a quick answer. You can eat chicken to lose weight. It can be used to replace some other types of fattier meat. However, you need to understand in what form.

p, blockquote 3,0,0,0,0 –>

Chicken meat is not broiler and is of the 1st grade in general composition, together with the skin it contains up to 20 grams of fat, from 17 grams of protein and 250 kcal per 100 grams of product (without skin 110 kcal). But these indicators vary depending on the cooking method.

p, blockquote 4,0,0,0,0 –>

Note that there is a bird more suitable for weight loss than chicken - turkey. And the only thing better than this is 2nd grade chicken meat.

p, blockquote 5,0,0,0,0 –>

The best nutritional value for weight loss is 2nd grade chicken meat. They have more protein and less fat. The energy value is also lower by about 30-40%.

Yes, it may look somewhat angular in appearance, with small streaks of blood, less muscle mass. Buying this type of chicken can be difficult, because if there is a large deviation from the marketable appearance, it is sent for industrial processing.