Chicken fillet is a self-sufficient semi-finished product. To prepare it, you don’t need to invent anything, just beat off the pieces a little, pepper, salt, fry in a frying pan on both sides and enjoy the taste of dietary poultry meat. But if you want to cook something new, we suggest trying a few dietary dishes.

The dishes are so varied and numerous that a day would not be enough to choose which one to cook. Therefore, to help readers make a choice, we have selected “only” 20 recipes. Here they are.

With vegetables up your sleeve

Products:

1. fillet - 500 g;
2. olives or pitted olives - 1 handful;
3. bell pepper - 1 pc.;
4. large tomato - 1 pc.;
5. large potatoes - 4 pcs.;
6. olive oil;
7. spices;
8. lemon juice;
9. green.

Preparation.

Wash the chicken, cut into small pieces, sprinkle with lemon juice. Place in a bowl, add diced tomato, diced pepper, and sliced ​​olives. And also herbs, spices or dry herbs - marjoram, oregano, basil. The potatoes are cut into small slices, salted and mixed. If desired, you can add a piece of ham so that the fillet is not lean. Add a little olive oil, mix and place in a baking bag. The sides of the sleeve are tied, and the top of the sleeve is pierced with a needle in several places to allow steam to escape. The sleeve is placed on a baking sheet and baked in the oven for 40 minutes at 180°C.

Meatballs

Products:

1. meat - 250-300 g;
2. egg.

The breast is ground in a blender or meat grinder. The white is separated from the yolk and added to the minced meat. Mix everything until smooth. Then crushed and soaked loaf pulp is added to the minced meat.

Small balls are formed from the minced meat and placed in salted boiling water. When the chicken meatballs float to the surface, cover the pan with a lid, reduce the heat and leave to simmer for 10 minutes. It takes 20 minutes from boiling to complete readiness. You can also cook in a double boiler. The time required for readiness depends on the size of the balls made.

Pancakes

Products:

1. breast - 500 g;
2. vegetable oil - 100 ml;
3. 1 egg;
4. dill;
5. garlic - 3 cloves;
6. flour - 1-2 tbsp.

How to cook.

The meat is removed from the skin, cut into small pieces or minced in a meat grinder, garlic, chopped dill, eggs are added, salt and pepper are added and kneaded thoroughly. This minced meat can be stored in the refrigerator for several days, and only fry as many portions as needed. Pancakes are fried with vegetable oil, spooning them into a frying pan.

Royally

Products:

1. boiled breast, cut into cubes - 2 tbsp.;
2. sweet red pepper - 1/2 cup;
3. sweet green pepper - 1/2 cup;
4. champignons - 1 tbsp.;
5. skimmed milk powder - 1/3 cup;
6. chicken broth - 3 tbsp;
7. black pepper - 1/2 tsp;
8. flour - 3 tbsp;
9. olive oil - 3 tbsp;
10. parsley, chopped - 1 tbsp;
11. dry white wine - 4 tbsp.

Preparation.

1. Mushrooms are stewed for about 10-15 minutes. in a frying pan over low heat. Then they are removed from the heat and set aside.
2. Heat olive oil in a small saucepan, add flour, stir with butter and heat slightly. Pour chicken broth into this mixture and let it boil with continuous stirring. Then add skim milk powder and continue to cook for 1 minute, remembering to stir.
3. Red and green peppers, chicken and mushrooms are added to the sauce and salted. Leave to simmer for about half an hour.
4. In 5 min. until done, add parsley, black pepper, and wine.

The dish should simmer for another 5 minutes while stirring.

The dish is served hot.

"White Birch"

Everyone will like this salad; it has a rather delicate taste and is very filling.

Products:

1. meat - 300-400 g;
2. prunes - 100 g;
3. fresh cucumbers - 2 pieces;
4. 3 eggs;
5. onion - 1 pc.;
6. champignons - 200 g;
7. mayonnaise;
8. greens to taste.

How to cook.

The eggs are hard boiled. Boil the chicken in salted water for about 20 minutes, and cook the champignons for half an hour. The prunes are washed, poured with warm water and allowed to stand for a quarter of an hour. Then drain the water from the prunes and dry them with paper towels. Peel and finely chop the onion. Mushrooms are cut into cubes or strips.

Heat vegetable oil in a frying pan and add onions to it. Saute the onions for some time on a low flame, add mushrooms and fry. Wild mushrooms are fried for 10 minutes, and champignons for 20 minutes. Chicken, 2-3 prunes and cucumbers are cut into thin strips. The remaining prunes are cut into cubes, and the eggs are grated on a coarse grater.

All components are laid out in layers:

• prunes;
• onions with mushrooms;
• fillet;
• eggs;
• cucumbers

Each layer is coated with mayonnaise. On the last layer of prunes a “birch trunk” is laid out. It turns out to be a delicious, festive and appetizing salad.

With sour cream

The fillet is cut into small pieces and fried until golden brown, then coarsely chopped onion is added and salted. Continue to fry, stirring occasionally. When the onions are fried, pour in water and add sour cream, mix everything well, cover with a lid and reduce the heat. The dish is ready after 20 minutes.

With breadcrumbs

For this recipe, beat the chicken, season with spices, lemon juice and let stand for 10-15 minutes. Next, roll in flour, then in beaten eggs and finally in breadcrumbs. Fry over medium heat until the crust appears golden brown.

Under the "fur coat"

Products:

1. meat - 600 g;
2. large carrots - 2 pcs.;
3. small onions - 4 pcs.;
4. mayonnaise - 5-6 tbsp;
5. cheese - 200 g.

How to cook.

The meat is cut into pieces measuring 1.5x2 cm, salted, seasoned with pepper, mixed with mayonnaise and lemon juice. Let stand for 30-45 minutes. Separately, grate the cheese on a coarse grater and the carrots, finely chop the onion.

Lay fillet, onions, carrots and cheese on a baking sheet. To prevent the cheese from burning, spread a thin layer of mayonnaise on top. Place in the oven for 25-30 minutes at 180-200°C.

With honey

Honey and chicken go great together. In this recipe, honey gives the dish a certain piquancy and unusual taste.

For this recipe, chicken is peppered and salted. Place on a greased baking sheet and place in the oven for 10-15 minutes at 180-200°C. Then the pieces are brushed with some honey and left to simmer in the oven until fully cooked.

Roll with cottage cheese

Products:

1. chicken - 500 g;
2. garlic - 2 cloves;
3. cheese - 70 g;
4. cottage cheese - 250 g;
5. green.

The garlic is pressed using a garlic press, the herbs are chopped, and the cheese is grated on a coarse grater. Mix cottage cheese, cheese, garlic and herbs. Salted. Chicken pieces are beaten, peppered and salted. Place the filling on each piece and carefully wrap it in rolls. The meat is secured with toothpicks or tied with thread. Place the rolls in a heated frying pan and fry on all sides until golden brown. Next, the rolls are allowed to simmer for 20-25 minutes.

A broiler chicken dish turns out to be very tender and soft, and it takes less time to cook than to cook regular meat. You must try not to overcook it. The fillet is white in color and has a juicy taste.

With filling

Products:

1. chicken;
2. pepper, salt.

Products for filling:

1. low-fat cottage cheese - 50-70 g;
2. garlic;
3. dill.

Ingredients for the sauce:

1. champignons - 200 g;
2. onion - 1 pc.;
3. mayonnaise or sour cream - 200-250 g.

Preparation.

Cottage cheese is combined with herbs and garlic. The meat is beaten, peppered, salted and wrapped in cottage cheese and herbs. Secure with toothpicks and fry on both sides until crusty. The finished rolls are poured with sauce and simmered a little.

For the sauce, finely chop the onion and saute it with vegetable oil. Add champignons, cut into slices, to the onion and continue frying for another 7-10 minutes. Add sour cream to the frying pan with mushrooms and, continuing to stir occasionally, bring the sauce to a boil, add pepper and salt.

Crispy breaded

Everyone will like the speed and ease of preparation; the chicken turns out soft and tender thanks to soaking in milk. In this case, the food is not fried, so the dish can be prepared for children.

Products:

1. fillet;
2. milk.

For breading:

1. crackers - 100 g;
2. a pair of eggs;
3. vegetable oil or melted butter - 4-6 tbsp;
4. cheese, grated on a fine grater - 1-2 tbsp;
5. rosemary;
6. salt to taste.

How to cook.

The chicken is cut into pieces and poured with milk for about 30 minutes. The milk should completely cover it. For breading, mix grated cheese, crackers, olive oil, salt, rosemary to taste. Stir well so that the butter is absorbed into the crackers.

Remove the meat from the milk, dip it in a beaten egg, and roll it in breading so that it sticks to the meat. Line a baking sheet with parchment paper and place the chicken fillet on it. Bake at 220°C for 10-12 minutes. The main thing is not to overcook it in the oven, otherwise the chicken may turn out dry.

Lazy cabbage rolls

Products:

1. chicken - 400 g;
2. green;
3. onion - 1 pc.;
4. carrot - 1 pc.;
5. cabbage - 100-150 g;
6. rolled oats - 0.5 tbsp;
7. egg.

Ingredients for the sauce:

1. water - 0.5 tbsp;
2. ketchup or tomato paste - 1 tbsp;
3. sour cream - 1 tbsp..

How to cook.

The meat is washed, dried and minced. Cabbage, onions and carrots are also passed through a meat grinder along with chicken. Mix the mass thoroughly, add finely chopped herbs, rolled oats, and eggs. Form cutlets from the minced meat and fry them on both sides until golden brown.

Mix water, ketchup, sour cream in a container, and pour the mixture into the cabbage rolls. Cover the cabbage rolls with a lid and leave to simmer over low heat for 20-30 minutes.

With champignons in cream sauce

Products:

1. chicken - 200-300 g;
2. champignons - 6-8 pieces;
3. vegetable oil for frying.

Ingredients for the sauce:

1. flour - 1 tbsp;
2. milk or cream - 200 ml (if the cream is heavy, then flour is not needed);
3. butter - 20 g;
4. dill or parsley.

How to cook.

The fillet is washed, dried, cut into pieces. The champignons are washed, dried and cut into slices; small mushrooms are cut into 2-4 pieces. The onion is peeled and finely chopped. In a heated frying pan, fry the onion with vegetable oil for 2 minutes. The sautéed onions are removed from the pan, but the oil is left.

In the same frying pan, fry the fillet pieces until half cooked. Then add fried onions and mushrooms, and return to the fire, add salt and pepper. Add flour and mix. Pour in heated milk or cream, stirring to prevent lumps from forming. Add chopped herbs, pepper, salt and continue to simmer with occasional stirring for 3-4 minutes. Turn off the heat, add a piece of butter to the pan, cover with a lid and let it brew for 5-7 minutes.

Salad “Taste Delight”

This delicious and tender salad perfectly combines tender chicken, sweet corn and croutons.

Products:

1. chicken - 300 g;
2. sweet corn - 1 can;
3. 4 eggs;
4. hard cheese - 50 g;
5. bread - 200 g;
6. mayonnaise.

How to cook.

The eggs are boiled and chopped into cubes. One egg is cut into slices and left for decoration. The meat is boiled and cut into small pieces. Grate the cheese on a fine grater. The bread is cut into cubes, fried in a frying pan and added a little salt. Mix everything, season with mayonnaise, sprinkle with grated cheese. Lettuce leaves are placed on a salad bowl, the chicken salad is placed on them and decorated with lettuce leaves, egg slices and lemon.

Pancake cake

Products:

1. 3 eggs;
2. a pinch of sugar and salt;
3. flour - 150 g;
4. milk - 300 ml;
5. a bunch of dill;
6. chicken - 200 g;
7. onion - 1 pc.;
8. hard cheese.

Preparation.

The dough is kneaded, herbs are added to it and pancakes are baked.
The fillet is finely chopped and fried with onions. Grate the cheese on a coarse grater.

A round mold is covered with cooking paper and pancakes and fillets are laid out on it in layers, the top is sprinkled with cheese. Cover with foil and place in the oven for 15-20 minutes. To add juiciness, add chopped tomato.

Schnitzels under a cheese coat

Products:

1. chicken - 1 kg;
2. hard cheese - 100 g;
3. 2 eggs;
4. flour - 150 g.

How to cook.

The chicken is being beaten. The flour is salted and peppered.

Prepare lezon: beat eggs, add grated cheese, mix.

Roll the beaten fillet in flour, then dip it into the lezon with cheese and roll it in flour again. Schnitzels are fried in hot oil. The schnitzels are brought to full readiness in the oven at 200°C.

Rice and chicken pie

Products:

1. yeast dough - 1 kg;
2. egg for brushing.

Products for filling:

1. meat - 800 g;
2. onions - 2 pcs.;
3. rice - 3 tbsp.

How to cook.

The finished yeast dough is divided into 2 portions and rolled out into layers about 5 mm thick, a small amount of dough is left to decorate the pie. A baking sheet is coated with oil and the rolled out dough is placed on it. Place the filling on top. Cover with a second layer of dough and pinch the edges of the pie well. Figures are cut out of the dough, decorated with them, and brushed with egg.

The cake should rest for about 20-30 minutes. To release steam, prick the cake in several places with the tip of a knife and bake for half an hour at a temperature of 200-230 degrees.

For the filling, the meat is boiled and separated from the bones. Scroll in a meat grinder, transfer to a frying pan, add a little water and simmer under the lid. The rice is boiled. The onion is finely chopped and fried. Rice and onions are added to the fillet. Mix the filling thoroughly and cool.

Egg pancakes

Ingredients for egg pancakes:

1. milk - 1 tbsp;
2. 4 eggs;
3. sugar - 2 tsp;
4. salt - 1/2 tsp;
5. flour - 1 tbsp..

Filling ingredients:

1. chicken - 300 g;
2. champignons - 200 g;
3. mayonnaise or sour cream - 80-100 g;
4. onion - 1 pc.;
5. cheese - 100-150 g.

How to cook.

Beat eggs with salt, sugar and flour. Pour milk into the egg mixture and beat well again. 4 pancakes are baked from the omelette mixture in a frying pan. Mushrooms are cut into thin slices or strips. Cut the onion finely. Grate the cheese on a coarse grater. The greens are finely chopped.

Fry the onion in a frying pan with vegetable oil, add mushrooms and fry a little again. Remove from the stove and cool. The fillet is chopped into cubes, mixed with onions and fried mushrooms, half of the grated cheese is added, sprinkled with herbs and mixed well. Place the filling on the pancake and roll it into rolls. Place the filled pancakes in a mold coated with vegetable oil, spread the pancakes on top with sour cream or mayonnaise, sprinkle with the remaining cheese and place in the oven to bake for 25-30 minutes at 180-200°C.

Potato casserole

Products:

1. chicken - 150-200 g;
2. vegetable oil for frying;
3. potato;
4. butter - 30-40 g;
5. dill;
6. cheese - 50-70 g;
7. onions - 2 pieces;
8. champignons - 100-150 g.

Products for filling from eggs:

1. eggs - 2 pcs.;
2. milk or cream - 1 tbsp;
3. sour cream - 2 tbsp.

How to cook.

The potatoes are washed, peeled and cut into slices. The fillets are washed, dried and cut into pieces. Peel the onion and finely chop it. The champignons are washed, dried and cut into slices. The greens are washed, dried and chopped finely. Potatoes are fried in a heated frying pan, then placed on a baking sheet coated with butter. Salt, pepper and sprinkle with chopped dill. The chicken is fried with vegetable oil for 3 minutes.

Potatoes are placed on the fillet. Lightly pepper, salt and sprinkle with dill. Fry the onion, add champignons, and fry again with stirring for 3-4 minutes. Place the mushrooms and onions on the chicken, add a little salt, pepper and sprinkle with herbs.

To fill, stir the eggs with a fork. Add sour cream and stir everything again. Pour in milk, salt, stir or beat slightly until smooth. The casserole is filled with egg wash. Place pieces of butter on top. Bake for 40 minutes in the oven at 180°C. 5 minutes before the casserole is ready, sprinkle with grated cheese and put it back into the oven.

Chicken breast is the most healthy and dietary part of a chicken carcass. Cooking dishes from it is simple and varied. The most economical option is to buy two whole chicken carcasses in the store at once. The wings and thighs will be used for roasting; the ridges will make an excellent rich broth.

Breasts can be baked whole, boiled, cooked in pieces, or rolled into minced meat for cutlets, meatballs, and casseroles.

So, we have chicken breast. Now we will show you step by step how to prepare ten interesting, original, and most importantly, dietary, healthy and tasty dishes from it. Dietary chicken breast recipes will help us prepare a delicious dinner in a frying pan, in the oven, in foil, with vegetables and spices.

The recipe can be used by all happy owners of a non-stick frying pan.

We will need:

• Two chicken fillets
• Kefir - a third of a glass
• Salt and pepper, herbs de Provence seasoning - a large pinch

1. Wash the chicken fillet and cut it into oblong pieces.
2. Mix with spices, pour in kefir and leave to marinate for two hours.
3. Drain off the remaining kefir and place the mixture in a well-heated frying pan without oil.
4. After ten minutes, turn the gas to low and use it to bring the dish to readiness.

If necessary, you can add a little water during the process.

Chicken fillet with tomatoes

Diet dinner with a refreshing sour sauce as a side dish.

We will need:

• Chicken fillet - two pieces
• Tomatoes - one large or two medium
• Onion - small head
• Salt and pepper to taste, sugar - a third of a teaspoon.
• Water - one glass.

1. Wash the fillet and cut into medium pieces.
2. Finely chop the onion and grate the carrots on a coarse grater.
3. Tomatoes need to be washed and crushed in a blender along with sugar.
4. Place all these products in a roasting pan, add a glass of water, add salt and pepper and simmer until cooked.

ATTENTION: if you bought tomatoes of non-acidic varieties, then you can refuse sugar, it will still turn out delicious.

Chicken stewed in sour cream

Adding a small amount of sour cream will not increase the calorie content of the finished dish, because we will cook without oil. At the end you will receive a second dish with sauce that you can pour over the side dish.

We will need:

• Fillet – 600 grams
• Low-fat sour cream - tablespoon
• Salt, pepper - to taste
• Water - half a glass

1. Wash the fillets in cold water and dry with a napkin.
2. Cut the meat into long strips.
3. Heat a third of a glass of water in a Dutch oven; when it boils, add the fillet.
4. Simmer for about twenty minutes with the lid closed, stirring.
5. In a glass, mix a tablespoon of sour cream, a little water, a pinch of salt and pepper.
6. Pour the resulting mixture into the roasting pan and simmer until done.

Chicken breast in sour cream is ready - juicy and appetizing.

Chicken with champignons in the oven for those who are losing weight

Champignons, depending on the cooking method and additional sauces, may have different calorie content. In our recipe, we chose the lowest calorie recipe.

We will need:

• Fillet – 500 grams
• Champignons - one package (about 400 grams)
• Butter - 5 grams

1. Take a glass or non-stick pan with a lid and grease it with a very thin layer of oil.
2. Wash the chicken fillet, cut lengthwise as into chops - about a centimeter thick, beat with a hammer.
3. Wash the mushrooms, cut into longitudinal pieces about 5-7 millimeters thick.
4. Place the chicken chops in the pan, lightly salt them, place mushroom pieces on top, and add a little salt again.
5. Bake in the oven for about an hour, covered, and serve for dinner. It turns out to be a very tasty dietary dish made from chicken breast.

ATTENTION: During cooking, the chicken and mushrooms will release a lot of juice, so there is no need to add water. The dish turns out incredibly aromatic, and the juice dripping from the mushrooms will prevent the chicken from becoming dry. If you don't have a pan with a lid, cover it tightly with foil.

Fillet in foil

This way you can cook a diet fillet in the oven and this diet recipe will help you avoid dirty dishes in the kitchen

We will need:

• Three chicken fillets
• Three slices of lemon
• Salt and pepper at your discretion
• Spices "Italian herbs"

1. Wash and dry the breast fillet.
2. Rub it with spices and sprinkle with herbs
3. Place on pieces of foil and place a slice of lemon on top.
4. Wrap the foil and make several punctures on top with a toothpick to allow steam to escape.
5. Place in the oven for about 50-60 minutes.

ATTENTION: To avoid staining the dish, first cover it with several layers of foil, and then place the chicken pieces in foil on top.

Boiled chicken meat

This way you won't have to watch to make sure the dish doesn't burn. Preparation will take about ten minutes, and you will have an hour and a half of free time.

We will need:

• Fillet - one piece per serving
• small onion
• Little carrot
• Half a bell pepper (preferably red or orange)
• A few sprigs of dill or parsley
• Pinch of salt

1. Place a liter pan of water on the stove.
2. While it is boiling, wash all the products with cold water.
3. Vegetables need to be peeled and cut into two or three parts.
4. As soon as the water boils, put our products in a saucepan and add salt.
5. Cover loosely with a lid and cook over low heat for an hour and a half.

The broth turns out very tasty; you can use it to cook noodle soup for other family members. The chicken will melt in your mouth and have a light vegetable flavor. If your diet allows it, you can drink a cup of broth and eat cooked vegetables.

Diet dinner in a slow cooker

The multicooker prepares simple dietary chicken dishes without hassle and the results are always delicious. Let's prepare a delicious stewed chicken along with a side dish for weight loss - buckwheat

We will need:

• white chicken meat - about 700 grams
• Buckwheat - two glasses
• Small onion and medium sized carrot.
• Water - 4-5 glasses.

1. Wash the fillet and chop finely.
2. Sort through the grains.
3. Finely chop the onion and grate the carrots.
4. Place the products in a slow cooker, add salt and water.
5. Cook in the “porridge” mode for about an hour until the meat is cooked.

ATTENTION: During cooking, check several times to see if the water has boiled away, add more if necessary. Using the same recipe, you can cook chicken breast in the oven.

Baked chicken breast

To diversify your diet, let's cook chicken meat in pots. This is a hassle-free and truly homemade dish that will fill the kitchen with warmth and a stunning aroma. Onions are not only low-calorie, but also a very healthy vegetable; the amount of useful vitamins and microelements in it is very high. Chicken in onion juice will turn out juicy, with an amazing smell and a specific, slightly sweet taste.

We will need:

• chicken breast - one kilogram
• Small bay leaves - according to the number of pots used
• Black peppercorns - according to the number of pots used
• Medium-sized bulbs - according to the number of pots
• Salt to taste
• The water is cold

1. Cut the onions into four pieces.
2. Wash the fillet and cut into large pieces.
3. Place all the ingredients in the pots in the following order: two onion slices, pieces of meat, the remaining two pieces of onion.
4. Add a little salt.
5. Throw a small bay leaf and a peppercorn into each pot.
6. Pour water into the pot so that it covers the meat.
7. Cover the pots with a lid or foil.

ATTENTION! The pots should only be placed in a cold oven to prevent them from cracking.

After two hours, the baked chicken breast can be served.

Breast in the oven - the easiest option

An original way to prepare beautiful, golden chicken breast in its own juices with minimal investment of money and time.

We will need:

• Kurogrudka - two pieces
• Sugar and salt - half a teaspoon each
• Cold water - half a glass.

1. Take a small frying pan and heat salt and sugar on its dry surface, stirring constantly. As soon as the spices darken, i.e. the sugar begins to melt, add water and cook a little more until the spices dissolve in the water.
2. Each fillet must be washed and cut into three parts.
3. Place the pieces in the mold, pour about half of the prepared filling on top and place in the oven.
4. If the liquid evaporates during baking, pour the remaining sauce over the chicken.

Due to the small amount of sugar in the composition, the food will acquire a beautiful golden color., and the calorie content will remain low.

Dietary vegetables with chicken

A wonderful seasonal summer dish, a real storehouse of vitamins

We will need:

• Fillet – 400 grams
• Eggplant - one piece
• Small onion
• Small carrot - one thing
• Bell pepper - one piece
• Zucchini - approximately 200 grams
• Half a teaspoon of vegetable oil
• Any greens to taste
• Pinch of salt and pepper

All ingredients on the list must be washed.

1. We clean the vegetables and cut them into small pieces.
2. The chicken breast should be cut into a size slightly larger than the vegetables.
3. Heat the oil in a frying pan.
4. Place the ingredients in the following order at intervals of about 5-7 minutes: onions, eggplants, meat, bell peppers, carrots, zucchini, herbs, spices.
5. Simmer until vegetables are soft.

Here's another interesting recipe:

Chicken breast is the basis of any modern diet. Unfortunately, monotonous food quickly becomes boring. Now you know how you can diversify your diet every day without harming your figure. The recipes presented in the article are suitable not only for those losing weight, but will also be an excellent dinner option for the whole family. You can change these recipes at your discretion by adding additional spices or vegetables.

Women often complain that it is difficult to simultaneously prepare dietary recipes for themselves and food for the whole family. We can advise you to cook in the oven in two different roasting pans, switching them occasionally. You can talk about pots, adding vegetable oil and potatoes or cereals to some of them, so that your household has a complete dinner.

A few more selections of dishes for losing weight:


.

– chicken fillet – 1 pc.,

– garlic – 3 cloves,

– olive oil – 20 ml.,

– soy sauce – 4 tbsp.,

– ground black pepper – 3 pinches.

We prepare the chicken: wash it, remove the film, dry it with napkins.

Add oil. Pass the garlic cloves through a press or grate them. Add to marinade.

If it’s convenient for you, you can mix all the ingredients in advance and pour the prepared marinade over the poultry meat. This is a basic set of ingredients, but you can also add your favorite seasonings here. Let the chicken soak for at least half an hour.

After this, wrap the meat tightly in several sheets of foil or high-quality parchment. This way it won't burn and the juice won't leak out.

Preheat the oven to 220C. And bake the fillet for forty minutes.

The same can be done using a slow cooker. There are only two options here. In the first, we wrap the chicken in the same way in a sheet of foil, place it in the multicooker bowl and set the “baking” mode. In the second option, we line the bottom of the multicooker with foil and place the marinated chicken on top, not forgetting to pour in the remaining liquid. Cook for pleasure and for a great figure!

Adviсe: Cooking time can be speeded up if the chicken breast is not baked whole, but cut into pieces. Please note: you need to cut the meat across the grain. This way the meat will be better soaked.

What else you can add: If you love this recipe and cooking method, you can add other ingredients to it over time for variety. Chicken in a garlic-soy marinade goes well with onions. To add a sweetish taste, you can add a little honey to the marinade. Well, for lovers of a subtle aroma, basil is perfect.

Serve fillet with dietary vegetables or on lettuce leaves.

dieta-prosto.ru

Dietary chicken fillet in foil in the oven

Chicken fillet is a very popular product; it is used to make soups, cutlets, salads, and sandwiches. This dietary meat is especially valued by those who adhere to proper nutrition and want to lose weight, because it is rich in protein, easily absorbed by the body, contains many vitamins, minerals and low cholesterol. In order to preserve the beneficial qualities of chicken fillet, I suggest baking it in foil in the oven. The meat turns out juicy, aromatic and dietary. Pairs perfectly with vegetable salad or boiled rice.

Prepare the necessary products. Wash the chicken fillet and dry with napkins.

Next, you will need a meat tenderizer (you can use an awl or a knitting needle). You need to make many punctures across the entire surface of the chicken fillet. The tenderizer makes many through punctures without breaking the meat fibers.

Salt and season the chicken fillet with spices on both sides.

Pour olive oil onto the foil and place the fillet on top.

Fold the foil into an envelope and place the chicken fillet in the oven, preheated to 200 degrees, for 15 minutes.

Remove the finished chicken from the oven and cool completely in foil.

After cooling, remove the juicy and tender chicken fillet baked in the oven from the foil and serve. You can also use it to prepare dietary salads.

rutxt.ru

Tender chicken fillet in the oven: 4 recipes for a delicious diet

Chicken fillet is the right choice for a person who prefers a healthy diet. It contains protein in its pure form, not burdened with fats. It contains many vitamins, folic acid, riboflavin and niocin, which are beneficial for the skin. Therefore, dietary chicken in the oven can safely be considered not only a nutritious, but also a healing product.

Chicken fillet is the right choice for a person who prefers a healthy diet. It contains protein in its pure form, not burdened with fats. It contains many vitamins, folic acid, riboflavin and niocin, which are beneficial for the skin. Therefore, dietary chicken in the oven can safely be considered not only a nutritious, but also a healing product.

Features of preparing dietary chicken meat

If we are talking specifically about dietary nutrition, you should use only the sirloin part of the chicken, also known as the breast or white meat. It has a minimum calorie content - no more than 112 Kcal per 100 grams of weight. If you compare chicken fillet and thighs in the oven, the calorie content of the latter will be 2 times higher. Bones and skin increase the nutritional value of white meat, so we definitely get rid of them before cooking.

Here are a few more secrets of a tasty and healthy dietary dish.

• The chop will be drier than without mechanical processing. It should be baked only in breading, sleeve or foil.
• Avoid high-temperature heating - frying and grilling. The dish acquires additional calorie content, and when using vegetable oil, carcinogenic substances are formed in it.
• Instead of salt, enrich the dish with spices; with them, baked chicken fillet in the oven will acquire a luxurious taste. All types of peppers, paprika, lemon juice, oregano, and ready-made combinations of Italian herbs go well with it.
• Marinate the carcass for 2 hours at room temperature. If you need to marinate it in advance, for example, in the morning before going to work, cover it with cling film and put it in the refrigerator.
• Chicken fillet in the oven goes well with any vegetables. You can cook them together in one form. Or separately and serve as a side dish. The “ideal pairing” would be broccoli, spinach, stewed carrots or boiled asparagus.

Recipe for a dietary dish with ginger and honey

This juicy chicken fillet in the oven is recommended by nutritionists, the authors of the book on recipes for a healthy heart, “The Recipe to a Healthy Heart.” Its secret lies in the successful combination of crispy crust and seasonings, which make the chicken a tasty alternative to greasy grilled chicken.

You will need:

• chicken breasts - 4 pcs.;
• honey - st. spoon;
• ground ginger and black pepper - ¼ teaspoon each;
• orange juice - tbsp. spoon;
• crushed natural corn flakes (no sugar) - 1/3 cup;
• dried parsley - ½ teaspoon.

1. Grease the pan with olive oil (it’s convenient to use a spray). Place the washed and dried breasts in it.
2. Mix honey, orange juice, pepper and ginger. Lubricate the carcass with the resulting marinade.
3. Mix cornflakes and parsley and sprinkle evenly over breasts.
4. Preheat the oven to 180°, place the mold in it, bake for 20 minutes.
5. Determine readiness by piercing the meat with a toothpick: the juice should not be pink.

Original chicken breast recipes

You can bake a chicken breast in the oven for a festive table and on a weekday. In the first case, you want to get a refined, unexpected taste. And in the second - a hearty and healthy dish for the whole family. We offer you new recipes to add to your culinary repertoire.

With mustard-berry sauce

You can cook this chicken breast fillet in the oven not only in the summer, during berry season. But also in winter, using frozen foods. Thanks to its piquant sourness and original type of sauce, it will make your holiday table even brighter.

You will need:

• raspberries and blackberries - 1 cup;
• breasts - 2 pcs.;
• mustard with grains - 1.5 tbsp. spoons;
• honey - 2 teaspoons;
• ground pepper and salt - to taste;
• corn flour - 3 tbsp. spoons;
• olive oil - tbsp. spoon.

1. Finely chop the berries (no need to defrost them first).
2. Cut the fillet into long strips up to 1 cm thick.
3. Mash berries, mustard, and honey in a container.
4. Sprinkle the breasts with pepper, salt, and roll in cornmeal.
5. Heat the oil in a frying pan, reduce the heat to medium and add the meat. Cook for 8 minutes, turning occasionally.
6. Preheat the oven to 220°, place the meat pieces in it for 10 minutes.
7. Before serving, top with berry mustard sauce.

We suggest you cook chicken fillet in the oven with vegetables. Even children will like this dish, as it turns out juicy and tender. And vegetables stewed in meat juice acquire a rich taste.

You will need:

• breasts - 2 pcs.;
• potatoes - 5 small tubers;
• “Scandinavian” vegetable mixture with broccoli, carrots and cauliflower - 400 g;
• sour cream - 200 g;
• garlic - 3 cloves;
• dry herbs - curry mixture, parsley, dill.

1. Cut the meat in half.
2. Peel the potatoes and cut into thin slices.
3. Mix sour cream with herbs and garlic.
4. Cut the foil into rectangles and place the shiny side up. Place potatoes, a handful of vegetable mixture, and a piece of brisket on it. Grease it with sauce and wrap it in foil. It is important that it does not tear, as the breasts will dry out during baking.
5. Place the “envelopes” in a mold and place in the oven.
6. Bake at 200° for 60 minutes.

Stuffed breasts with cheese

Another original recipe for chicken fillet in the oven, attractive not only in taste, but also in appearance. When you cut off a piece, you will see how the sauce of liquid cheese and herbs spreads across the plate... The stuffed fillet turns out beautiful and tasty!

You will need:

• breast - 2 pcs.;
• hard cheese - 200 g;
• dill and parsley - 5 branches each;
• garlic - 6 cloves.

1. Rinse and dry the chicken.
2. Grate the cheese, chop the herbs and garlic, add salt and pepper. You can “fasten” the mass with a spoon of sour cream. Mix well.
3. “Unfold” each brisket, making slits in the thick part.
4. Place the minced meat in the center, roll and secure with cooking string or toothpicks.
5. Place the carcasses on a small baking sheet lined with parchment paper. It is important that the “pockets” lie tightly.
6. Place in a preheated oven, bake for 30 minutes at 180°.

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How to cook diet chicken in the oven: the best recipes

The value of chicken lies, first of all, in the reduced calorie content of the product. White meat, which consists almost entirely of protein, is characterized by a minimal amount of fat and no carbohydrates, so it is a desirable dish on the diet table of athletes and those losing weight.

Baked chicken without salt and spices

This recipe does not involve the use of any ingredients other than chicken carcass and spices. You can use ready-made mixtures, but it is better to give preference to individual spices, choosing them according to your own taste.

The meat does not require preliminary marinating, so the dish is quick and easy to prepare.

1. On a deep baking sheet or in a heat-resistant form, you need to lay out several layers of food foil with a margin so that the carcass can be wrapped tightly in it.
2. Wipe the chicken dry with kitchen napkins or a towel, then rub with herbs and spices.
3. Cover the carcass with the edges of the foil and wrap it up.
4. Place the baking sheet in the oven preheated to maximum temperature for 10 minutes.
5. As soon as the aroma appears, the temperature in the oven should be reduced by a third and left to cook for another 40-50 minutes.
6. We take out a baking sheet, open the foil and pour the rendered fat over everything.
7. We wrap the carcass back and place it in the oven for another hour, lowering the temperature by another third from what it was at the very beginning.

Do not remove the pan immediately after cooking. Let the chicken simmer for another fifteen to twenty minutes. This way you can achieve a deliciously tender crust.

Chicken fillet in lemon juice

• 0.5 kg chicken fillet (you can use breast);
• fresh juice of one lemon;
• a little garlic, a couple of cloves is enough;
• herbs and spices to taste;
• 2 tablespoons olive oil.

1. Mix oil, lemon juice, spices and garlic.
2. Rub the resulting sauce onto the pre-washed and dried fillet.
3. To make the meat softer and more tender, you can leave it to marinate in the sauce for a while before baking.
4. Place the foil-wrapped fillet in the preheated oven. In forty minutes the dish is ready.

Chicken in honey-orange marinade

• one chicken carcass;
• soy sauce (three tablespoons);
• orange juice, preferably freshly squeezed (four tablespoons);
• natural honey (two tablespoons);
• herbs and spices, it is best to use oregano and a mixture of ground white and black pepper.

1. For the marinade, thoroughly mix spices, honey, orange juice and soy sauce.
2. The chicken, pre-washed, is cut into pieces and poured with the prepared mixture.
3. Let the meat soak in the sauce (two hours in a cool place is enough, preferably in the refrigerator).
4. Place the baking sheet in an oven preheated to 200 degrees. The dish is prepared in an open manner, without the use of baking sleeves or foil.
5. After 15 minutes, reduce the temperature in the oven to 180 degrees and leave for another 75 minutes.

The entire cooking process takes approximately one and a half hours. During this time, you can prepare vegetables and herbs as a side dish. Before serving, it is recommended to pour the remaining marinade over the chicken meat.

In order for a chicken dish to be truly dietary and have a reduced calorie content, you should adhere to some cooking rules.

• Before baking, you need to trim off all the fat from the carcass and remove the skin.
• If you prefer juicy meat, you should not beat it, and vice versa - drier meat is obtained after mechanical processing.
• Avoid using vegetable oil during cooking: at high temperatures it acquires carcinogenic properties and increases the calorie content of dishes.
• When seasoning a dish, you should use more herbs and spices instead of salt.
• Use vegetables as a side dish; they go well with chicken to taste and provide double benefits.
• Use fresh carcasses or fillets whenever possible, since thawed ones are always much tougher and less healthy due to the destruction of the natural composition of amino acids under the influence of low temperature.

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.

For those who are attentive to their figure and do not want to struggle with extra pounds in the foreseeable future, chicken breast is most suitable as a meat component of the diet. Recipes - dietary, but guaranteeing a tasty result - will help them take care of themselves not only firmly and persistently, but also with pleasure.

Fillet in kefir with herbs

To maintain an ideal figure, it is important not only to give up fatty and high-calorie foods, but also to avoid fried foods. This dietary recipe suggests stewing it. The meat should be skinned, chopped, poured with low-fat kefir mixed with chopped dill (you can add garlic), spices and salt. The fillet is left in kefir for an hour. Then, right along with it, it is laid out in a dry, oil-free and fat-free frying pan and simmered over low heat.

Envelopes with olives and capers

Owners of steamers can try this recipe for dietary chicken breasts: four fillets are lightly beaten, wrapped in plastic (so as not to splatter), and laid out on separate sheets of foil or parchment, salted and peppered. They are filled with a filling of red onion half rings, capers and olive rings. All this must first be sprinkled with lemon juice, white wine and olive oil. Then each sheet of foil is folded into an envelope, and they are placed in a double boiler for a third of an hour.

Ginger sauce

To ensure you get a juicy, soft and tender chicken breast, recipes (dietary) strongly recommend using a baking oven (both for baking and stewing) and marinating the meat before cooking. For the marinade, mix a tablespoon of oil (it will be more tender if you use olive oil), two each of soy sauce and water, a teaspoon of dry ginger, chopped dill and parsley. Slices of two breasts are soaked in this mixture for half an hour. Then they are moved into the sleeve along with the marinade, tied tightly and placed in boiling water for 35 minutes.

Filet with tomatoes

Breasts are generally advised to use a double boiler or stew the meat on the stove. As a last resort, you can use an oven. However, you can fry the fillet if you do it very quickly. For example, take breasts, make almost through cuts in them and stuff them with tomato slices and basil. To prevent the filling from falling out, the edges should be chipped off. The resulting “pockets” are fried over medium-high heat, turning quite often.

Chicken breast covered with cheese crust

Let's turn our attention to the oven. People who limit themselves in food are completely allowed to. Dietary recipes do not necessarily require the use of foil or a sleeve; you can do without them. A little less than half a kilo of fillet is a little beaten; Half the amount of cauliflower is divided into inflorescences. The meat is laid out on a greased sheet and seasoned with pepper and salt. Cabbage is placed on top and cheese is grated on it. Due to the vegetable layer, the breast is extremely soft and does not fry, that is, it fully complies with the recommendations of nutritionists. It is placed in the oven for about half an hour.

Festive dish

Contrary to popular belief, a healthy chicken breast recipe is not necessarily boring and tasteless. It is quite possible to prepare a dish for any celebration. Take 700 grams of fillet and marinate in wine or lemon juice with spices. If you have your own favorite marinade recipe, you can use it. The prepared breasts are cut into fairly thin strips. 100 grams of soaked prunes and large carrots are crumbled into strips, an onion into half rings, garlic (three cloves) into slices. In a heat-resistant glass container, all components are placed in layers, sprinkled with dried basil and spices. The container is carefully wrapped in foil on top and placed in the oven for about forty minutes. Served directly in the form - both beautiful and convenient to type.

Chicken with vegetables in nut sauce

You can take any vegetables - this meat is not capricious and is “friends” with everyone. You can try using bell peppers and zucchini to start with. But, in principle, the vegetable part is not the most important thing. This healthy chicken breast recipe is notable for its sauce. For it, cream is boiled (two-thirds of a glass; since the dish is dietary, take the low-fat ones), a tablespoon of flour is kneaded into it. When all the lumps have dissolved, add two spoons with a heap of crushed walnuts. The sauce is cooked for about three minutes with continuous stirring so as not to burn. Then it is poured into a saucepan, where pieces of fillet, zucchini cubes and bell pepper strips are folded. The entire dish is stewed for 20-25 minutes.

Peperonata

An Italian dietary recipe for chicken breast will require some effort on your part, but it will delight you with its taste sensations. For it, three thick tomatoes and three colorful peppers are baked in the oven. Vegetables should be sprinkled with oil before going into the oven. When the skin turns brown, they are transferred to a bag to cool and tied. The fillet is rubbed with pepper and salt, greased with oil and baked for about six minutes on each side. The tomatoes are peeled and cut into four parts. The skins are removed from the peppers, the seeds are removed, and they are chopped into strips. The fillets are cut similarly to peppers. The red onion is cut into thin half rings. All components are combined and topped with a dressing of four tablespoons of olive oil, two tablespoons of lemon juice and half a teaspoon of coriander. Basil and lemon half-circles are laid out on top - and we begin the diet.

Roll from Angelina Jolie

A delicious recipe for chicken breasts: dietary, and even recommended by the famous actress! By the way, this is not a story: Jolie really loves this roll, and she also prepares it herself. It is not at all difficult to make: the fillet is not completely cut, unfolded like a book and gently beaten. Then the meat is peppered and salted, and the filling is laid out in the middle. You can build it at your own discretion: the roll is made with mushrooms, and with any vegetables, and with dried fruits, and just with herbs. The chicken is rolled up accordingly, wrapped in cling film and placed in a steamer for an hour.

It's no secret that chicken meat is a dietary product, which makes it possible to include it in many well-known diets. The most valuable white meat is rich in beneficial microelements and vitamins that can meet the needs of the body, which is going through difficult periods during the diet. However, chicken meat is recommended not only for those who want to correct their figure, but also for those who are prescribed healthy and proper nutrition for medical reasons. Dietary nutrition is designed to correct the activity of internal organs and improve their performance.

If we consider dietary nutrition using chicken meat, then it is best recommended to use chicken fillet and breast. This is where the supply of proteins and fats is concentrated, allowing you to improve the results of your diet. It is important to cook chicken meat correctly so that its dietary properties and beneficial components are preserved and not evaporated during the cooking process.

Dietary chicken - food preparation

When preparing a dietary meal based on chicken meat, a number of facts should be taken into account: the dish is prepared with a minimum amount of salt, it is preferable to avoid oils, and you should also use only low-calorie sauces and marinades. Despite the conventions, preparing tasty and healthy dietary chicken is not at all difficult. This can be easily verified.

Diet chicken recipes

Recipe 1: Diet chicken (fillet with almond crust)

This recipe allows you to prepare a unique dish with indescribable taste. The use of spices adds flavor to the chicken.

Required ingredients:

Chicken fillet – 500 g;

Almonds – 50 g (you can use almond flour);

Paprika – 1/2 tsp;

Garlic – 3 cloves;

Mustard – 1 tsp;

Black pepper – 1 pinch;

Egg white – 4 pcs.;

Olive oil.

Cooking method:

We will prepare the dish in the oven. We heat it to 200 degrees, put foil on a baking sheet and start cooking the main ingredients.

We also need a food processor. Place almonds, garlic and other spices here. Grind everything well and then add olive oil. Place the resulting mixture in a separate container. In a deep bowl, beat the egg white thoroughly.

Take chicken fillet. First, dip it in the protein, and then in the nut mixture. The pieces of meat should tightly absorb the sauces. Place the meat on foil and bake for 25 - 30 minutes in the oven.

Tasty and unusual. Can be served with rice or vegetables.

Recipe 2: Diet chicken (nuggets)

It’s also an easy recipe to make, but a small group will love it. The meat is juicy and crispy.

Required ingredients:

Fillet – 500 g;

Corn flour – 1 tbsp;

Olive oil.

Cooking method:

It is better to cut the chicken fillet into strips 10 centimeters thick. They can be beaten with a hammer, pepper and salt, only lightly. Corn flour should be coarsely ground.

Let's start cooking. Our meat is scalded in a non-stick frying pan. First, roll the pieces of meat in flour, and then fry thoroughly on both sides in a frying pan. After this, the fried nuggets are sent to a preheated oven for 15 minutes.

If the dish is being prepared for children, then the nuggets can be served with berry sauce.

Recipe 3: Italian Diet Chicken

Who doesn't love to eat delicious food? Almost everyone wants to come home in the evening after work and eat a plate of an amazingly tasty dish, prepared not only with love, but also with the preservation of all the useful components contained in the food.

Required ingredients:

Chicken fillet – 400 g;

Olive oil – 3 tbsp;

Onion – 1 pc.;

Beans – 150 g;

Tomatoes – 1 – 2 pcs.;

Frozen spinach – 150 g;

Chicken broth – 150 ml;

Italian herbs and spices.

Cooking method:

So, first, let's prepare all the ingredients - finely chop the onions, tomatoes, by the way, they can be replaced with a few spoons of tomato paste. Boil the beans; it is recommended to use Turkish beans. It is better to cut the chicken fillet into strips.

Heat a frying pan with olive oil. First of all, add half the chopped onion and chicken fillet. Mix the ingredients and fry thoroughly.

We will also need a second frying pan, where we also add a little olive oil. We also put the remaining onions, tomatoes, beans, spinach and chicken broth here. All this is brought to a boil, but do not overdo it with cooking. Spinach should not lose its natural appearance, vegetables should not be overcooked. Add Italian herbs.

We prepare the dish - place vegetables on a plate, and carefully add chicken fillet on top.

Recipe 4: Diet chicken (crispy with ginger)

Going on a diet and eating only dietary products cannot be called a boring and monotonous activity. There are many recipes that allow you to prepare a healthy and dietary lunch or dinner.

Required ingredients:

Fillet – 500 g;

Honey – 1 tbsp;

Orange juice – 2 tbsp;

Ground pepper;

Cornflakes;

Dried ginger – ½ tsp.

Cooking method:

For this meal, you will need cornflakes, but you should not take the sugary cereals that you are used to eating for breakfast. Just plain cereal. We grind them. You can use a blender, or you can do it in a mortar.

In a separate vessel, mix all the remaining ingredients except meat. Take a heat-resistant dish, lightly coat it with oil and place the chicken fillet in it. Lubricate each piece of meat thoroughly with the resulting sauce. It remains to sprinkle chopped flakes and herbs on top. We send the chicken to cook at 180 degrees in a preheated oven. After 30 minutes, you can enjoy the crispy crust of juicy chicken fillet.

Chicken fillet is a healthy product that dieters can use. However, even such healthy meat can soon become boring, since its characteristic taste is quite bland and monotonous. The following recipes will give the white meat juiciness and taste. You can also experiment in the kitchen yourself. After all, preparing a dietary dish is not so difficult. It is better to give up fatty ingredients like mayonnaise, and use fresh vegetables, mushrooms, spinach, beans, which will allow you to please yourself with a variety of delicious dishes.