What can you cook dietary from chicken breast? Seven recipes for delicious dietary chicken breast dishes. Cooking steamed chicken zrazas with rice garnish

Definition and chemical composition of chicken breast, beneficial properties. Secrets of cooking breast. A variety of dietary recipes based on chicken fillet.

Chicken breast is the sirloin part of the poultry breast, pale pink in color. When boiled, the product has a dense, fibrous, white texture. Chicken fillet can be boiled, baked, fried, or cooked in a slow cooker. There is a wide variety of recipes where the main ingredient is chicken breast.

Useful properties of chicken breast

100 grams of boiled fillet contains 137 kcal. This product is rich in easily digestible protein, minerals, vitamins, and amino acids. The product consists of:

• proteins (24.7 g);
• fat (1.9 g);
• carbohydrates (0.4 g);
• water (73 g).

The beneficial properties apply to people of all age categories. The combination of valuable elements in the fillet strengthens the body’s protective functions. B vitamins are responsible for metabolic processes. People with a slow metabolism need to include white meat in their diet.

It is the fillet (breast) that does not contain cholesterol and difficult-to-digest substances, unlike other parts of the chicken.

The minimum number of calories in the product allows it to be used for weight loss. Numerous weight loss diets include regular consumption of diet chicken breast.

Cooking secrets

It is a mistake to think that only people who are always losing weight eat breast milk. Proper preparation will turn dry breast into a flavorful and juicy dish that everyone will enjoy without exception. Fillet can be fried, boiled, baked, steamed.

To avoid wasting time on filleting the breast, buy ready-made fillets chilled. If the breast is frozen, the day before cooking, remove it from the freezer and leave it overnight on the bottom shelf of the refrigerator. Thawing in the microwave will make the breast tough and tasteless.

Before cooking, it is better to beat off the sirloin. The exception is cooking the product. Cut the chicken breast across the grain.

For juiciness, use marinade. Soaking the product for several hours in brine with herbs will have a positive effect on the taste and aroma of the finished dish. When frying, use a breading that will retain the juices inside the product. Remember, fillet cooks quickly, so keep an eye on the cooking process.

Dietary recipes

Fans of healthy eating appreciate the beneficial properties of chicken fillet, which supplies the human body with essential substances and adds energy. Protein in the composition is a building material for muscles. Steamed fillet dishes are an ideal option for people involved in active sports.

Kharcho

Kharcho is considered a Georgian national dish, the main ingredient of which is lamb. Using chicken instead of lamb will make the dish light and low in calories.

To prepare chicken kharcho you will need the following ingredients:

• rice - half a glass;
• fillet - 2 pcs.;
• onion - 1 pc.;
• tomato sauce and tkemali - 75 g each;
• garlic - 2-3 cloves;
• a pinch of suneli hops, parsley, black pepper.

Cooking process:

Add washed rice and chopped onion to a container with chicken fillet, boiled until half cooked in salted water. 10 minutes before cooking, add both sauces and seasoning to taste. Salt the kharcho. Garnish the soup with chopped parsley.

Chicken with pumpkin

The combination of meat and vegetables makes the dish juicy and healthy, and the marinade gives it a piquant touch.

Products:

• fillet - 2 pcs.;
• pumpkin pulp - 300 g;
• onions - 2 pcs.;
• garlic - 2 cloves.

Marinade recipe:

• vegetable oil - 50 g;
• French mustard - 1 teaspoon;
• soy sauce - 20 g;
• sugar - teaspoon;
• a pinch of salt and a mixture of peppers.

Preparing the marinade:

Combine the above ingredients, stir until sugar and salt dissolve.

How to prepare the dish:

Cut the peeled pumpkin coarsely, the onion into half rings, and the garlic into thin slices. Chop the chicken fillet into large pieces. Combine the above ingredients in one container and fill them with marinade. To prevent the food from burning, grease the pan with oil and place the food in the marinade. Leave for an hour. Preheat the oven to 180 degrees, cover the container with foil, bake for about half an hour. Cooking time depends on the oven. To lightly brown the meat and vegetables, remove the foil a few minutes before cooking.

Salad of fillet and Chinese cabbage

The salad does not require much time to prepare.

Ingredients:

• fillet - 300 g;
• Chinese cabbage - 8 leaves;
• hard cheese - 200 g;
• lemon juice - half a citrus;
• mayonnaise or natural yogurt - your choice;
• spices to taste.

Preparation:

Cut the boiled fillet into pieces. Grate the cheese on a coarse grater, wash the cabbage leaves, dry them, tear them into small pieces or cut into strips. Season the salad with mayonnaise with seasonings and lemon juice. Leave the salad for some time to soak.

Dietary breast pie

Baking can be healthy, as long as you choose the right ingredients.

• sirloin - 300 g;
• low-fat cottage cheese - 300 g;
• oat flakes - 70 g;
• eggs - 2 pieces;
• garlic - 2 cloves;
• potato starch - half a teaspoon;
• soda - a pinch;
• salt - a pinch;
• black pepper;
• vegetable oil.

Grind the oatmeal flakes and mix the fermented milk product with the eggs in another container. Add cereal, stir. Add salt, soda, pepper and starch. Stir. Cut the fillet into pieces, chop the garlic. Connect the components. Distribute the mixture evenly over a heatproof container. The optimal temperature for baking is 180 degrees. Approximate cooking time 40 minutes.

Chicken pastrami

This dish will decorate the table for holidays and weekdays. Home-cooked pastrami will replace sausages of questionable quality.

Ingredients:

• chicken fillet - 2 pieces;
• water - 1 glass;
• vegetable oil - 25 g;
• honey - 20 g;
• paprika - 1.5 tablespoons;
• garlic - 3 cloves;
• a pinch of nutmeg and salt.

Preparation:

Dissolve a pinch of salt in 200 ml of water. Soak the washed fillet in the solution and leave for several hours. Remove the meat and tie it with strong thread.

Prepare the mixture:

Melt the honey in a steam bath, add garlic, pepper, nuts and vegetable oil. Brush the tied fillet with the mixture. Preheat the oven to 250 degrees. Place the breasts in a greased pan and bake for 20 minutes. Turn off the oven, do not remove the baking sheet, and let the meat cool. Remove the strings and cut the pastrami into portions.

Video recipe for chicken pastrami:

Rice porridge with chicken fillet

Ingredients:

• fillet - 500 g;
• rice (round grain variety) - 200 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• ground pepper, cumin, turmeric, half a teaspoon each;
• vegetable oil - 100 g.

How to cook:

Soak the pre-washed rice for one hour. Cut the breast into small pieces, grate the carrots on a coarse grater, finely chop the onion. Heat oil in a container and add chicken pieces. Fry until a white crust appears. Add the onion, after a few minutes the carrots. Fry the vegetables until soft, stirring with a spatula. Salt and add seasonings. Add rice to vegetables. Cook until translucent, then add hot water to cover the rice by 2 cm. Cook over low heat. The dish takes about 15 minutes to prepare.

Baked chicken in kefir

Ingredients:

• chicken fillet - 1 kg;
• onion - 150 g;
• pepper - 2 pcs.;
• celery - 10 g;
• kefir - 500 ml;
• a pinch of salt.

How to cook:

Cut the chicken into portions, pour kefir over it. Chop the vegetables and add spices. Bake the chicken and vegetables in an ovenproof container for approximately 40 minutes. Baking temperature 180 degrees.

Diet breast in foil with lemon and tomatoes

Preparing the dish is not difficult.

Ingredients:

• breast - 1 pc.;
• tomatoes - 2 pcs.;
• onion - 1 pc.;
• hard cheese - 150 g;
• sour cream - 2 tablespoons;
• garlic - 2 cloves;
• lemon juice - 1 teaspoon;
• mustard - 1 teaspoon;
• salt, pepper, paprika, herbs to taste.

How to cook:

Combine sour cream with mustard, lemon juice, garlic and seasonings. Wash the breast, remove the skin, pierce it with a knife in several places. Season with salt, spread with the prepared mixture, and leave for 30 minutes. Fold the foil in 2 layers, lay out the breast. Cover the entire breast with chopped onion rings. Cover the onion with tomatoes and slices.

Wrap tightly in foil and place on a baking sheet. Preheat the oven to 180 degrees. Bake the chicken for about an hour. Open the foil and pierce the meat with a fork. Place slices of cheese on top. High temperatures will melt the cheese. If desired, decorate the dish with herbs.

Chicken in a slow cooker

Ingredients:

• chicken breast - 600 g;
• soy sauce - 1.5 tablespoons;
• seasoning for chicken - a pinch.

Preparation:

Dry the washed breasts with a paper towel. Rub with seasoning. Pour the sauce over the breast and leave for half an hour. Wrap the meat in foil. Select the "steam" function. Pour preheated water (1 liter) into the multicooker bowl. Place the meat in the tray. This dish takes 45 minutes to prepare. Remove the foil and let it cool.

Here is a video recipe for cooking chicken in a slow cooker:

Chicken breast contains a large amount of protein, without which the human body cannot function properly. Regular use of this product normalizes metabolic processes in the body, therefore, promotes weight loss. To maintain excellent health and good physical shape, it is recommended to master dietary chicken breast recipes.

In contact with

The foundation of most weight loss programs is protein. To lose excess weight, you need to reduce the amount of fat to a minimum, reduce your carbohydrate intake, and at the same time focus on protein. It is protein molecules that contain amino acids - the necessary “building material” for muscles. Its sources are meat, poultry fillet, fermented milk products, eggs.

The most dietary option is chicken fillet. Today, many options for weight loss programs based on it have been developed. A significant advantage is that dietary chicken breast dishes can be prepared in a varied and tasty way.

About the benefits of chicken breast

White chicken breast meat has a unique composition. It is rich in B vitamins, contains zinc, selenium and phosphorus. It contains no sugar and contains minimal amounts of sodium. Thanks to this combination, eating chicken fillet allows you to:

• improve the condition of the nervous system;
• strengthen hair and nails;
• boost immunity;
• restore physical strength.

Chicken and turkey are indispensable for weight loss, because 100 grams of boiled fillet contains no more than 95 kcal. You can use them to prepare simple and tasty first and second courses, appetizers, pate, and salads. Chicken breast will surprise you with a variety of tastes if you use different cooking methods. Dishes can be prepared in a slow cooker, microwave, steamed, baked in the oven, or fried in a frying pan.

The last option is the least useful from the point of view of the software. For those losing weight, baked, boiled, or stewed chicken is more suitable. If you fry chicken, do so in foil so that the fillet does not become saturated with fat.

Chicken fillet dishes are best served with vegetables or cereals. Brown rice, buckwheat, oatmeal, cauliflower, zucchini are options for an ideal side dish for hot dishes. You can prepare a diet menu not only for yourself, but also for the whole family, this will save your time and finances.

What to cook

Chicken breast captivates with its variety and wide range of applications in nutrition. Learn dietary recipes step by step and start conquering culinary heights.

Chicken kebab

This dietary dish will be a wonderful holiday treat. The calorie content of 100 grams of shish kebab does not exceed 140 kcal. To make the dish a success, take:

• 1.5 kg breast;
• 2 onions;
• 1 glass of kefir;
• 1 lemon;
• 1 tsp. salt;
• spices.

1. First, marinate the meat in kefir. To do this, cut the breast, add spices and chopped onions. Place in the refrigerator for an hour. Then add kefir and refrigerate for at least another 60 minutes.
2. Before frying over the fire, the meat must be salted.
3. Fry the kebab until golden brown and sprinkle with lemon juice before serving.

Steamed meatballs

Very tasty and tender meatballs will be ready within 45-60 minutes. Calorie content of the dish per 100 grams. is 115 kcal. You can cook chicken cutlets in the same way. To prepare you need to take:

• 400 gr. fillet;
• 400 gr. cauliflower;
• 1 egg;
• spices and herbs to taste.

1. Divide the cauliflower into inflorescences, rinse and cook in salted water for 5 minutes, drain everything in a colander.
2. Using a blender or meat grinder, make minced chicken.
3. We also blend the cooled cabbage in a blender.
4. Beat the egg into the minced meat, salt and pepper, add herbs. We form meatballs and steam them (in a slow cooker or pressure cooker).

Minutka soup with champignons

To make this flavorful hot soup, all you need is desire and a minimum of time. Every housewife usually has all the ingredients on hand. Calorie content 100 gr. soup is 72 kcal. To prepare you will need:

• 1.5 liters of water;
• 1 chicken breast;
• 2 tbsp. l. oat bran;
• 1 egg;
• 200 gr. mushrooms;
• salt, spices and herbs to taste.

1. We put the water on the fire and add salt.
2. We make minced meat from the breast and form meatballs.
3. Add them to the water and boil for 5 minutes.
4. Add oat bran (flakes) with mushrooms to the soup.
5. salt, pepper and mix.
6. In a separate container, beat the egg with a fork and add it to the boiling soup in a thin stream, stirring constantly.
7. Add chopped herbs and turn off the soup.

Salad “Exotic”

The dish is very light, tasty and healthy. For 100 gr. salad accounts for only 94 kcal. To prepare you will need:

• 1 PC. chicken breast;
• 1 bunch of spinach;
• 1 orange;
• 2 cloves of garlic;
• 1 pod of red pepper;
• 1 tbsp. l. olive oil;
• salt and pepper to taste.

1. Boil the poultry meat until tender and cut into small cubes.
2. Peel the orange and cut into cubes of the same size.
3. Peel the spinach, garlic and pepper, wash and blend in a blender with olive oil.
4. Combine chicken, spinach, orange and sauce, add spices and serve.

Pizza with chicken

Absolutely everyone loves pizza, but it is too rich and fatty a dish for those losing weight. However, there is a simple one. Any vegetables are suitable for the filling, and if you are a fan of the exotic, you can make it with prunes, pineapples, etc. The classic recipe, where 121 kcal per 100 grams of dish, uses:

• 100 g fillet;
• 100 grams of whole grain flour;
• 50 ml skim milk;
• 5 grams of olive oil;
• 50 grams of natural yoghurt 1.5% fat;
• 70 grams of mushrooms;
• 100 grams of tomatoes;
• 70 grams of mozzarella cheese.

1. Yogurt, milk and butter are mixed, flour is added. Knead the dough and roll out the pizza base.
2. Boil the chicken fillet and cut into cubes.
3. Grease the crust with tomato sauce, place the breast, chopped tomatoes and mushrooms with cheese on it.
4. Bake until done at 180 degrees.

To cook, buy poultry at the market. Homemade chicken is much tastier and healthier than store-bought counterparts. Use it without the skin. Look for new dietary recipes and experiment.

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 chicken chops in the pan, lightly salt, place pieces of mushrooms 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 the cooking process, 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
• A 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.

We will need:

• one chicken breast;
• three cloves of garlic;
• 20 ml olive oil;
• 4 tbsp. spoons of soy sauce.

How to cook diet chicken breast

Remove the skin from the breast; you can also separate the meat from the bone if desired. Place the skinless breast or fillet in a cup and pour in the sauce.


Add olive oil.


Grate the garlic cloves or pass them through a press directly into the cup with the chicken.


If desired, you can add ground black pepper or other seasonings that do not contain salt. By the way, it is completely absent from the recipe. The breast should be in the marinade for at least half an hour, and in order for it to be better soaked, turn it over sometimes. You can prepare the marinade separately by mixing garlic, oil and sauce in a small container.

Wrap the breast in foil. I used several sheets of foil at once to create something like a cup. The remaining marinade was also poured into foil. Wrap the breast tightly and carefully so that the foil does not break.

Bake the breast in a hot oven at 220C for 40 minutes. If the breast is small, then you will need less time.

As I already said, dietary chicken breast can be eaten in any form. If you decide to serve the dish hot, chop fresh vegetables or prepare a side dish of rice or mushrooms, and possibly fruit.

And if you wish, make a simple salad. Cut the meat, fresh cucumbers and tomatoes into strips, grate a boiled egg and season with sour cream or lean mayonnaise.

Chicken breasts are an excellent product for those who love meat but are on a diet. There are several recipes for cooking breasts that do not use fat, but at the same time the dish turns out to be aromatic, tasty and healthy.

Chicken breasts: ideal for diet

Balance is important in any diet, otherwise such nutrition will harm the body. The lack of protein is especially dangerous. As a result, muscle tissue, bones, and hair will suffer. A great way to get a full serving of protein without harming your figure is chicken breasts. 100 grams of this product contains about 18 grams of protein and very little fat compared to other types of meat. If you are following a healthy diet, cook chicken breasts without butter, mayonnaise or other fatty ingredients. Only in this case you can get the maximum benefit.

Secrets of cooking chicken breasts

Because chicken breasts are low in fat, many may find them dry and even tough. Indeed, if this part of the chicken is simply boiled, the taste is unlikely to bring pleasure. There are several tricks that will make the breasts juicy, tender and incredibly tasty. First of all, try not to cook frozen meat, give preference to chilled: this way your dish will be much more tender and flavorful. Try not to cook chicken breasts too long, no matter the method. As a result, the meat will be very dry. But the main secret to preparing tender chicken breasts is pre-marinating. If you don't have much time, soak the meat, already cut into portions, in kefir or a mixture of a few tablespoons of soy sauce and apple cider vinegar. And if you have time, prepare a special brine that will turn ordinary white meat into a real culinary masterpiece.

To do this you will need:

• 2 liters of water
• 2 tablespoons salt
• half a lemon
• spices

Boil water, add salt and spices, boil for 2-3 minutes. Cool to room temperature, then squeeze in half a lemon. Pour the resulting brine over the chicken and leave for 5-6 hours. During this time, the lemon juice will soften the fibers, and thanks to the salt, the moisture will remain inside the meat. After this, you can cook the chicken breasts in the way that suits you best.

Recipes for chicken breasts in the oven

The main rule of baking chicken breasts is not to leave them uncovered. In this case, the fried crust so beloved by many will not appear, but the dish will remain in the category of dietary. The best way is to wrap the chicken in foil or put it in a baking bag. You can first rub the breasts with spices.

Remember that juice will release during the cooking process. Therefore, make sure that the baking packaging is sealed

There is another way to cook breasts in the oven, thanks to which you will get a truly festive dish.

For it you will need:

• 700 g pre-marinated chicken breasts
• 100 g prunes
• 1 large carrot
• onion
• 2–3 cloves of garlic
• dried basil
• salt and pepper to taste

Cut the breasts into small strips. Cut the prunes and carrots into strips, the onion into rings, and the garlic into medium-sized cubes. Take a glass or ceramic baking dish and layer all the ingredients into it. If the dish is deep enough, alternate layers several times. Wrap the pan in several layers of foil to keep air out. Place in an oven preheated to 200 degrees for 40–50 minutes. As a result, you will get an unusually flavorful dietary dish with excellent gravy, without fat and extra calories.

Steamed chicken breasts

Steamed products are ideal for dietary nutrition, because with this method of heat treatment the maximum amount of vitamins is preserved. However, the meat runs the risk of being dry, since all the juice will leak out under the influence of steam. Make light steamed cutlets from chicken breasts: the benefits for the body are guaranteed. For this, in addition to the chicken breasts themselves, you will need raw egg white, salt, onion and dill. Pre-preparation will take no more than 5 minutes. Just grind all the ingredients in a blender, add protein to the resulting minced meat and form flat cutlets. Place them in a steamer for 30 minutes. As a result, this simple dish gives you a great dose of protein, minimal fat and is incredibly tender and juicy.