Top 10 recipes for dietary chicken breast dishes

On the path to slimness, you often have to limit yourself in food, so dieting causes some fear and unpleasant associations. This is not entirely true, since there is a greater selection of low-calorie, tasty foods that are harmless to your figure. These products include chicken meat. From it you can prepare various dietary dishes for weight loss, while the nutrition will be varied and healthy. Simple recipes with step-by-step photos will help you prepare chicken meat.

Chicken fillet in a frying pan

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.

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

Preparation

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

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.

Top 5 easiest and fastest chicken dishes

With potatoes and cheese

A simple and quick recipe for a second dish that does not require specific products:

• potatoes – 0.5 kg;
• bell pepper – 1 pc.;
• onion – 1 pc.;
• garlic – 4 cloves;
• fillet – 4 pcs.;
• hard cheese – 30 g;
• salt, spices, herbs - add to taste.

  

First, preheat the oven and line a baking sheet with foil. Place peeled and chopped potatoes, onions, garlic cloves and bell peppers on it. Grate the cheese on a fine grater, mix with salt and prepared spices, then roll the washed fillet in them. Place the chicken on a bed of vegetables and bake for 20-30 minutes until cooked through. You can serve this dish with herbs and a light salad.

Note! If desired, this dish can be prepared in portions - in small pots.

In balsamic sauce

This sauce gives tender meat a more piquant and rich taste. For preparation you will need:

• chicken breast – 1.5 kg;
• onion – 1 pc.;
• tomato – 1 pc.;
• balsamic vinegar – 100 ml;
• dried basil, rosemary, thyme - a pinch;
• garlic – 3 cloves;
• spices, sea salt - add to taste.

Rub the fillet with spices and salt on both sides. Place it in the multicooker bowl and simmer without oil for 3-5 minutes. Then add chopped onion and some water and simmer for 4 minutes. Meanwhile, mix the balsamic vinegar with the chopped tomato and herbs, then pour the mixture into a bowl. Cook for about 15 minutes in the “Stew” mode. Serve the dish with a light side dish.

Hot peppers can add a special piquancy to the chicken - cut it in half and add it during the stewing process. Before serving, the pepper must be removed from the dish.

With bacon and spinach

A very tasty combination of spinach and chicken with bacon. This recipe is perfect for the holiday table. List of ingredients:

• sour cream (low fat) – 50 ml;
• frozen spinach – 1 package;
• feta cheese – 40 grams;
• garlic – 2 cloves;
• chicken breast – 4 pcs.;
• bacon - 4 strips.

Mix chopped garlic, spinach, cheese, spices and sour cream. Preheat the oven. Cut the fillet so that you get a pocket. Stuff the meat with the sour cream mixture and close the pocket with a toothpick. Wrap a strip of bacon over the top of the breast and secure again with a toothpick. Place the meat on a baking sheet lined with parchment and bake for about 30-40 minutes. Serve white poultry with plenty of herbs and a grain side dish (for example, buckwheat with mushrooms).

Roll

An appetizing roll can be the main dish at any holiday. For preparation you will need:

• chicken fillet – 4 pcs.;
• feta cheese – 100 grams;
• fresh oregano sprigs - a small bunch;
• garlic – 4 cloves;
• lemon zest – 1 tsp;
• white wine – 100 ml;
• lemon juice – 2 tbsp. l.;
• salt, spices - add to taste.

  

Beat the chicken fillet with a kitchen hammer. Mix cheese, chopped oregano and garlic, lemon zest until smooth. Next, distribute the mixture over the beaten fillet and make a roll, securing with a toothpick.

Place the prepared rolls in a special baking container and place it in a preheated oven for 30-40 minutes. 10 minutes before cooking, pour lemon juice and wine over them. At the end of cooking, all the liquid should evaporate, and the rolls will acquire a beautiful golden hue. This dish should be served with herbs and fresh vegetables.

Note! To reduce the calorie content of the dish, rolls can be cooked in a sleeve or steamed.

Mexican

A savory dish from Mexican cuisine that perfectly diversifies the menu. Required list of products:

• chicken breast – 4 pcs.;
• hard cheese – 150 grams;
• salsa sauce – half a cup (about 100 ml);
• sea ​​salt, ground pepper, cumin - add to taste;
• garlic – 1 clove.

Rinse the meat well and rub with cumin, sea salt, chopped garlic and pepper. Fry the fillet in a frying pan without oil for 15-20 minutes. Preheat the oven, place the bird on a baking sheet with baking paper and pour salsa sauce on top, sprinkle with grated hard cheese. Bake in the oven for about 10 minutes until lightly golden brown. Serve with mashed potatoes and a light cucumber and herb salad.

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 only 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.

Principles and features of PP

• We completely exclude processed foods and fast food. No chips, canned foods, sausages, industrially produced sweets, soda.
• We exclude products containing glutamate additives, sugar and its substitutes.
• Limit the amount of salt.
• Every morning we drink a glass of warm water. Definitely on an empty stomach.
• We cook only by baking, stewing and boiling.
• We introduce a maximum of fruits and vegetables (their share should be a fifth of the total diet).
• We exclude fast carbohydrates as much as possible: cereals, pasta, bread.
• We calculate the amount of protein using the formula: for 1 kg of weight you need to consume 1 g of protein every day.
• Carbohydrate meals - only before lunch.
• We leave only polyunsaturated fats: fish, avocado, vegetable oil, nuts, seeds.
• We drink a lot of water - up to 2 liters. Plus before each meal, about half an hour - 1 tbsp.
• We eat little and often. You should have 5 meals.
• Learning to eat properly: without TV, chewing food slowly.

Nothing complicated, as you can see. Now you will see how much you can prepare within the framework of the PP.

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.
• Salt
• 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 the cooking process, 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.

For more diet dinner options, see here.

Chicken in white sauce

Ingredients:

• Chicken breast – 100 grams
• Onion – 1 piece (small)
• Carrots – 1 piece
• Parsley – 1 piece (root)
• Flour - 1 tbsp. spoon
• Butter - 1 tbsp. spoon
• Sour cream - 60 grams Salt - 1 To taste

How to cook “Chicken in white sauce”

1. Pre-boil the chicken breast with roots (carrots, parsley) until tender and chop.
2. Grate the onion or chop in a blender and simmer in a saucepan with oil until the onion is no longer bitter.
3. Place the meat on top of the onion puree.
4. Mix sour cream with flour and pour over the meat, salt to taste. Bring to a boil and simmer for a few minutes.
5. Serve with buckwheat porridge or mashed potatoes.

Baked chicken breast

To diversify your diet, let's cook chicken 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.

See other casserole options here.

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.

Useful qualities

Chicken meat contains a large amount of nutrients. This:

• essential oils;
• minerals (iron, calcium, potassium, phosphorus, zinc);
• glutamic and other organic acids;
• vitamins of groups B, A, C, E, PP.

Such a rich composition is of great value for a losing weight; the entire mineral balance is replenished, and the body receives the substances necessary to maintain vital functions.

There is practically no fat in chicken (only 8 grams per 100 grams of product), and the calorie content of meat varies from 150 to 200 calories, which is low. Meat contains the maximum amount of protein (21 grams per 100 grams of product), which supports and accelerates the process in brain activity and strengthens muscle tissue.