Chicken cutlets. Calories, steamed in the oven. How to cook, use in diets, how much you can eat

Nutritional value, calorie content of chicken cutlets

Chicken cutlet (calorie content and nutritional value per 100 g are indicated below) contains the following amount of BJU:

The average daily value is based on a diet of 2000 kcal per day. The correlation of fats, carbohydrates and proteins shows a large amount of protein, above average - fat, and all this with a low-calorie dish. Chicken meat in general is a dietary food product that can also saturate the body.

Nutritional value, calorie content of chicken cutlets

The content of minced meat is rich in various vitamins and minerals:

• vitamin A;
• vitamin E;
• several vitamins from group B – B1, B6, B 9 and B12;
• potassium;
• phosphorus;
• copper;
• sodium;
• calcium.

It contains selenium, iron, zinc and manganese in small quantities.

As you can clearly see, the main benefit of chicken cutlets is their balanced composition. The high content of glutamine, coupled with vitamin B3, slows down the aging of body cells, saturating them, and also restores and strengthens the nervous system. Iron in chicken meat improves blood circulation, blood clotting and the entire circulatory system as a whole.

Cartilage, which is often added to minced chicken, is a rich source of calcium, which, in turn, strengthens and maintains bone tissue and joint elements of the body, ensuring less wear and tear by retirement age. In addition, chicken contains a huge amount of protein, and therefore vitamins and minerals are absorbed faster and easier, and the protein itself nourishes the body.

And all this with a relatively low calorie content. Nutritionists and doctors advise adding minced chicken dishes to the diet: for children, athletes, and older people. It is useful for diseases of the gastrointestinal tract, ulcers, gastritis, diabetes and in specialized diets, as well as during times of weakening of the body, for example, during the period after surgery.

With thoughtful and moderate consumption of chicken cutlets, there will be no harm to the body. It is only important that the product itself (minced meat) is fresh and of high quality, without harmful ingredients. If you are allergic to chicken meat, dishes made from minced chicken, and cutlets in particular, are contraindicated, otherwise an allergic reaction will occur.

Product calorie analysis

Ratio of proteins, fats and carbohydrates:

• 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.
• Magnesium is involved in energy metabolism, the synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain the homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• 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.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Chromium is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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Fried chicken cutlets are dietary and healthy cutlets, despite the cooking method. The less oil is used, the lower the calorie content of the finished product. If you use the least fatty part of the chicken - the breast - for cutlets, this will also affect the energy value of the dish.

Chicken meat contains a lot of potassium, sulfur, and phosphorus. If there is a shortage of these minerals, then you can replenish them with the help of this product. Chicken cutlets are also a source of healthy animal protein, necessary for the construction of new muscle tissue.

Chicken cutlets are a complete dish and can be eaten separately, but it is worth keeping in mind that purely protein foods lead to difficulty in intestinal function, so it is worth adding foods rich in fiber - fresh vegetables, cereals.

Recommendations for using chicken cutlets in diets

A chicken cutlet, whose calorie content is low, and whose satiety and taste are familiar and pleasant, is a very popular and effective option for losing weight, whether it is getting rid of excess weight for a comfortable life, or a slight correction of the figure.

Recommendations for using chicken cutlets in diets

Cutlets in general are a dish that is constantly present in the human diet, and replacing meat with chicken, which in itself is dietary, and changing the cooking method from fried to steamed, will keep this dish on every table. It is important that when steaming, a greater amount of nutrients, vitamins and minerals is retained, and the availability of calories is reduced significantly.

Cooking in the oven and slow cooker is also quite popular, and has the same properties as steam cutlets. For example, a variant of preparing Dukan, which combines, in addition to chopped chicken breast: oat bran, eggs, onions and milk.

All this is subsequently mixed in a blender and brought to its final form in the oven - as a result, a delicate taste, and compliance with the diet and satiety of your stomach.

The main thing, as with everything, is not to overeat; two or three medium-sized cutlets with a classic dietary side dish, like rice, will be enough for almost any person. And, preferably, no flour, that is, bread and buns, during meals and throughout the diet.

Dietary properties of chicken meat

Chicken meat is the most dietary type of meat product. Almost all types of dietary food use boiled chicken fillet for weight loss menus:

• Chicken meat contains a large amount of proteins and essential amino acids, which, when consumed correctly, allows you to produce the necessary energy and burn excess fat deposits.
• Chicken fillet is very popular for athletes who dry their bodies.
• There are fasting days during which it is recommended to eat only one boiled chicken.
• In addition, it should be noted that chicken fillet contains a large amount of useful vitamins and minerals, which are extremely necessary during the diet.

The dangers of chicken

In addition to all the beneficial qualities, chicken meat has some disadvantages:

• Chicken skin contains high amounts of cholesterol
• Chicken meat purchased at the store may contain toxic substances that are absorbed by the bird along with the feed.
• In cases of incomplete cooking of chicken meat, an allergic reaction and stomach discomfort may develop.
• If you have protein intolerance, chicken meat has contraindications.

In other cases, chicken meat is not only a healthy product, but also tasty, which is used for preparing various dishes.

Chicken meat is a dietary product and is widely used in all dietary methods of nutrition.

Note! In addition, the beneficial properties contained in chicken fillet allow not only weight loss, but also normalization of the functioning of the digestive system. Consumption of chicken broth can increase the resistance of the immune system to various types of infectious diseases.

How to choose ingredients for chicken cutlets

First of all, minced meat.

If it is produced at home, then it is important that the chicken meat is fresh and of high quality, preferably without any third-party additives to increase shelf life. Appearance can say a lot - the carcass should have a rounded breast, but proportional to the size of the other limbs, the brightly enlarged chicken breast indicates that it was raised on hormones.

How to choose ingredients for chicken cutlets

The chicken must be perfectly plucked and cleaned; any surface defects are not allowed: scratches, bruises, broken bones, missing legs, blood clots. The color is only light pink, which indicates the young age of the chicken, and, accordingly, tender, soft meat.

When purchasing at different food markets, the buyer can feel the carcass, namely lightly press on it, and if the shape is not quickly restored, then the meat is not the first freshness. Well, the last thing is the smell.

The chicken carcass should smell pleasant and not give rise to dubious associations. If a person buys chicken meat already in the form of minced meat, you should pay attention to its consistency - it should be a thick, whole, homogeneous mass, without a large amount of white inclusions (fat).

If the product is:

• unusual, grayish or dull pink skin tone;
• dark, cloudy juice, even in small quantities, released from the meat;
• rotten, sour smell, then it is clearly not worth buying.

Also, there should be no remains of bones or cartilage, otherwise this indicates poor cleaning of the meat.

But an appetizing, juicy appearance does not mean that what is in front of your eyes is good, natural minced meat. Therefore, you should carefully read the composition on the package to see if there are any kinds of meat substitutes, stabilizers, preservatives and dyes. Last, but not least, is the manufacturing date and expiration date of the product.

Secrets of cooking chicken cutlets

A few small but important tips for preparing low-calorie chicken cutlets:

1. Don't overdo it with the amount of ingredients. The main ingredients in minced chicken are eggs, minced meat and onions, and sometimes skim milk. It is important to use all this in reasonable proportions, otherwise you won’t get a whole and tasty dish. For example, no more than 4 eggs are used for 1,200 g of minced meat.
2. What can you add to enhance the taste? Slices of bread, pre-soaked in skim milk, give the minced meat juiciness and elasticity, including onions, which add a special flavor. Also, some cooks place zucchini or carrots in the minced meat. If there is little fat in the total mass, you should add a couple of teaspoons of butter.
3. No chicken skin. For perfect chicken cutlets, use skinless meat as it contains a lot of fat.
4. Beaten minced meat. After beating the minced meat, the cutlets become more whole and tender.
5. Give it time. After cooking the cutlets while still raw, you can let them sit in the refrigerator for 40-45 minutes. During this time, the meat juice will be absorbed into other ingredients, which will have a positive effect on the taste.
6. Breading. In order for the cutlets to have an appetizing, juicy crust, they need to be rolled in flour on both sides, in sesame seeds, or in ground breadcrumbs. This will also add additional taste.
7. Spices. You can add any spices according to your taste preferences, including onions, parsley and dill.
8. Roasting process. It is recommended to quickly fry chicken cutlets over low-medium heat so that not much meat juice has time to leak out.

Chicken cutlet recipes

Chopped chicken cutlets

Usually, chicken breast cutlets turn out somewhat dry, but if you use minced meat correctly, the result is excellent.

Ingredients: 900 g chicken breast, 3 tbsp. l. cooking starch, 4 eggs, 2 jokes of white onions, 5 tablespoons of sour cream, 1 clove of garlic, a small bunch of parsley, green onions and dill, salt and pepper as desired, vegetable oil for frying in a frying pan.

Chopped chicken cutlets

Cooking method:

1. Divide the breast into small pieces. Do the same with parsley, dill, green onions and garlic, and then add to the minced meat.
2. Add sour cream, starch, eggs, salt and pepper to the existing consistency. Mix well.
3. Place the resulting mixture in a frying pan, without using breading or molding.
4. Fry the cutlets in hot oil on each side alternately over medium heat.

A quick cooking option that is easily subject to experimentation and new additions of different vegetables and spices to the meat.

How to store chicken cutlets

A chicken cutlet, the caloric content of which allows the product to be classified as a dietary dish, is usually prepared in large quantities and is rarely eaten all. If stored improperly, chicken cutlets quickly deteriorate, which can lead to poisoning.

Cutlets, namely chicken ones, are stored in the refrigerator for no more than two days. If they are in the form of a semi-finished product, and there are no plans to cook them in the near future, you can put them in the freezer for a longer period, but in this case it is important not to forget to defrost them.

You should not touch the semi-finished product again, this can significantly deteriorate its quality. Already thawed chicken cutlets, at temperatures comfortable for humans, are stored for no more than 18 hours. Many people cannot live without meat, even in cases where it is contraindicated for health reasons.

And chicken cutlets, which contain a huge list of useful substances, vitamins, minerals, and have a reduced calorie content, are an ideal option for such people. The taste of meat itself is already worth a lot. In addition, this dish is perfect for gourmets who simply love to eat deliciously and to their fill!

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.