Diet chicken: TOP 10 most interesting recipes

The most popular meat is chicken. It is affordable, easy to prepare, very nutritious, and an excellent source of animal protein. You can prepare many dishes from chicken: it is stewed, added to pilaf and stew, and baked whole. There are a huge number of recipes for every part of the chicken.

But not all parts of chicken are equal in their nutritional and beneficial properties. At least proponents of a healthy lifestyle and dietary nutrition are sure that the best part of chicken is the breast, and without skin, because it contains the least fat. We asked nutritionist Andrei Nevsky about the benefits and harms of certain types of chicken meat:

— Chicken is the most versatile protein product. Nourishing, tasty, low-calorie.

Spicy dietary chicken curry in a frying pan

• 500 g chicken fillet without skin and fat;
• 200 g sour cream 10% fat;
• 50 g milk 2.5% fat;
• 3 pcs. bell pepper;
• 1 turnip onion;
• 1 tsp each ground turmeric and curry;
• 1 tbsp. l. vegetable oil for sauteing;
• salt to taste.

Calorie content: 87 kcal.

Diet chicken in a frying pan, stewed in milk and sour cream, seasoned with your favorite Indian spices - an unusual recipe. It is better to take bell peppers in different colors. This way the dish turns out not only tasty, but also beautiful. It is suitable for protein and mixed diets, drying. It will be useful for those who are on the Kremlin diet, the Atkins diet. We give instructions on how to prepare dietary chicken curry.

1. Rinse the meat, cut into small pieces.
2. Peel the onion and pepper and chop into cubes.
3. Pour oil into the frying pan.
4. Put onions and peppers in it.
5. Sauté vegetables for 5 minutes over medium heat, stirring.
6. Place the meat in the pan and lightly sauté.
7. Reduce heat to low, cover and simmer for 7 minutes.
8. Place sour cream, milk, spices in a bowl, stir.
9. Place the resulting milk sauce in the pan and stir.
10. Simmer covered over low heat for another 5-6 minutes.
11. If desired, you can decorate the dish with fresh herbs.

Frying thighs

This is, of course, the most unhealthy cooking method: fried chicken thighs will add as much as 245 kcal. But on the most solemn occasion, you can treat yourself to such a delicacy. About six washed thighs are rubbed with pepper and salt, wrapped in a bag and left overnight to marinate. You can skip this step, but the marinated ones will be much tastier. In a frying pan with a thick bottom, sunflower, odorless oil is heated to bubbles, chicken parts are placed and fried for five minutes, then turned over - and the procedure is repeated. With such turns, the process lasts about a third of an hour in total. When the juice begins to stand out clean, without blood, the thighs are smeared with grated garlic, the frying pan is covered for about ten minutes (for rest and flavoring), and the delicious meat is served for dinner.

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Dietary chicken with vegetables in the oven in the sleeve

• 500 g chicken fillet;
• small young zucchini;
• medium sized carrot;
• 1 bell pepper;
• 400 g cauliflower;
• 1 ripe tomato;
• onion;
• 2 cloves of garlic;
• 4 prunes;
• 1 tsp. vegetable oil;
• a pinch of rosemary;
• a piece of chili pepper (if you like it spicy);
• salt, ground pepper to taste.

Calorie content: 83 kcal.

Dietary chicken with vegetables in the sleeve will retain its beneficial properties, so the dish is ideal for those who choose a healthy lifestyle. This option is more suitable for dinner. It turns out to be a complete dish - both a side dish and meat. The next morning you will feel cheerful and light. It is especially recommended for those who have problems with bowel movements and those on soft diets. We recommend preparing it when leaving any diet and for an everyday family meal.

It will take about 1.5 hours to cook. Stock up on a baking sleeve. In order for diet chicken in the oven with vegetables to be saturated with their juice and aroma, it needs to be marinated in it before baking. It's easy to prepare if you follow the instructions.

1. Wash the chicken fillet and cut into small pieces.
2. Sprinkle the chicken with salt, pepper and rosemary, stir and let sit on a plate. At this time, take care of your vegetables.
3. Chop the zucchini, maybe with the skin on if it’s young.
4. Cut the carrots into rings or half rings. If you have time and desire, you can make it with flowers. It turns out very beautiful. You can also rub it.
5. Chop the pepper into cubes or strips.
6. It is better to cut the onion into half rings for beauty.
7. Separate the cabbage into inflorescences.
8. Cut the tomato into small pieces.
9. Add prunes to the vegetables (do not soak them first!)
10. Mix the meat with chopped vegetables and place in the sleeve.
11. Tie the sleeve and marinate in the refrigerator for 30 minutes.
12. At this time, turn on the oven and preheat to 180 degrees.
13. Place the sleeve in the oven for 45 minutes.

Dietary chicken with pineapples in a slow cooker

• 1 kg chicken breast without bones, skin and fat;
• a can of canned pineapple;
• 2 tbsp. l. semi-sweet red wine;
• 1 tbsp. l. soy sauce;
• some green onions.

Calorie content: 87 kcal.

This dietary chicken with pineapples will delight lovers of Japanese or Chinese cuisine.
It is very easy to prepare and contains a minimum of calories. Easy to digest, so suitable for everyone. If you cook for children, exclude wine. Dietary food

Ritsa in a slow cooker is a recipe for weight loss. This original dish is best eaten at dinner. By eating this way every evening, you don’t even have to go on a diet. Gradual weight loss is guaranteed.

1. Chop the chicken breast into pieces.
2. Open the can of pineapples and pour the pineapple juice into a glass.
3. Add pineapples to chicken. If the fruit is arranged in circles, cut them into cubes.
4. Place the meat and pineapples in the multicooker bowl.
5. Mix 100 g of pineapple juice, wine and soy sauce.
6. Pour the filling over the chicken and cover with a lid.
7. Cook in the “Stew” mode for 60 minutes.
8. Decorate the finished dish with herbs.

Calorie content of chicken meat

Calorie content of different parts of chicken, calorie content of offal:

Calorie content of chicken meat depending on the cooking method:

Tender dietary chicken in kefir with ginger

• 700 g chicken breast;
• 250 g kefir;
• 3 cloves of garlic;
• 0.5 tsp each paprika and basil;
• 0.3 tsp each turmeric and ginger powder;
• salt to taste.

Calorie content: 95 kcal.

The list of simple recipes for dietary chicken continues with a dish that is marinated in kefir and baked in the oven. It will take a little over an hour to prepare.

Spices add piquancy. This dish is not suitable for baby food. Ginger warms up and thins the blood. Other seasonings activate metabolism. Kefir has a slight laxative effect.

This chicken is dietary, a recipe from the category of fat-burning options. It is suitable for protein, cleansing diets, drying. It will help normalize intestinal function for those who have problems with stool.

Pros and cons of the chicken diet

Pros of the chicken diet:

• Chicken dishes can be prepared deliciously, so the food will not be disgusting.
• The diet is easy to tolerate.
• While on a diet, a person will not become depressed.
• Immune strength will be increased.
• Muscles will not be destroyed during the diet.
• Chicken broth is a source of energy and strength.
• The pressure returns to normal.

The disadvantages of the chicken diet include:

• Chicken protein can be a source of allergies.
• Lost kilograms will be quickly gained.
• During a diet, the load on the kidneys increases.
• If you stick to a diet for a long period of time, this can lead to a deficiency of fat in the body, which negatively affects metabolic processes.
• During the diet, gas formation may increase, and constipation may also begin to bother you.
• During the diet, the risk of developing protein intoxication of the body increases.

Unusual dietary chicken with vegetables in a pot

• 1 kg chicken fillet;
• medium eggplant;
• carrot;
• red onion;
• small zucchini;
• 150 g celery root;
• 7 cloves of garlic;
• 200 g sour cream 10% fat;
• 150 g Cheddar cheese;
• pepper, salt to your taste;
• parsley, dill for decoration.

Calorie content: 110 kcal.

Dietary chicken in a pot looks original and beautiful. This low-calorie dish can be served for lunch or dinner. To release a delicious aroma from the pots, cover the tops with foil while cooking. Prepares in 1.3 hours.

1. Cut the chicken meat (fillet from the legs is tastier) into pieces.
2. Peel the celery root and grate it on a coarse grater.
3. Chop the zucchini and eggplant into cubes.
4. Chop carrots and onions into rings.
5. Finely chop the garlic with a knife.
6. Grease the inside of the pots with vegetable oil.
7. Mix the vegetables, add salt and place in pots.
8. Place pieces of meat on top, salt and pepper.
9. Cover the pots with foil and place in the oven preheated to 200 degrees for 30 minutes.
10. Remove the pots from the oven and remove the foil.
11. Pour sour cream over the meat.
12. Sprinkle grated cheese on top.
13. Place the opened pots in the oven at 180 degrees.
14. Bake for another 25 minutes until golden brown.
15. Sprinkle with herbs.

With honey-soy sauce

If you need chicken thigh recipes so that when your guests arrive you can surprise them with an original dish and not violate the Dukan diet, then this option is perfect for this occasion.

Ingredients:

• upper parts of chicken legs – 1.2 kg;
• ground ginger – ½ tsp;
• light honey – 2/3 cup;
• garlic – 4 cloves;
• soy sauce – 4 tbsp. l.;
• seasonings: pepper, salt.

Preparation:

1. Combine honey, soy sauce, ginger, chopped garlic in one bowl, and lightly salt.
2. Place peeled pieces of chicken legs on a baking sheet covered with foil - with an overlap around the edges.
3. Pour honey-soy sauce, cover with another layer of foil and leave to marinate for an hour or two.
4. Turn on the oven at 200 degrees and place the dish there. Bake for 40 minutes and about 10 more minutes for crispy crust without foil on top.

Bon appetit!

Delicious dietary chicken with mushrooms in foil

• 2 chicken fillets;
• 5 whole champignons;
• 2 tbsp. l. cottage cheese 5% fat;
• 1 onion;
• 2 tbsp. l. vegetable oil;
• salt and spices to taste.

Calorie content: 89 kcal.

Cute chicken envelopes look very attractive on a plate. At the same time, the dish allows you to be satisfied and not gain weight. Diet chicken is cooked in the oven in foil. It takes 50-55 minutes. The recipe is ideal for a protein diet, drying, suitable as a light dinner or lunch. The dish is delicious hot or cold.

1. Wash and chop the mushrooms into small cubes.
2. Finely chop the onion.
3. Fry mushrooms and onions in oil.
4. Add cottage cheese to the mushrooms, add salt and stir.
5. Cover with a lid and simmer over low heat for 10 minutes. The filling of the envelopes is ready.
6. Now let's take care of the meat casing; dietary chicken fillet should be without skin, fat and bones - only meat in one piece.
7. Rinse the fillet and beat with a hammer to a thickness of 1 cm.
8. Sprinkle the meat with spices on both sides.
9. Place the filling in the middle of the chicken pieces.
10. Bring the edges of the meat layer up and secure with a toothpick. If desired, you can roll it into rolls, but there will be less filling.
11. Wrap each envelope in foil.
12. Place the envelopes on a baking sheet and place in the oven.
13. Bake for 30 minutes at 180 degrees.

Whole diet chicken with oranges in the oven

• 1 broiler chicken (approximately 1.7 kg);
• 2 oranges;
• 40 g grated ginger root;
• 4 tbsp. l. flower honey;
• 3 tbsp. l. vegetable oil;
• a pinch of salt, ground red pepper, paprika.

Calorie content 142 kcal.

If you have a holiday or family dinner coming up, treat your guests to spicy, crispy-skinned chicken. There is no need to eat this crust yourself. The meat will be aromatic and tasty, and there will be an order of magnitude less calories.

It cannot be said that this oven-baked chicken is a dietary recipe, but it is the perfect compromise between “tasty” and “healthy.” In addition, ginger and pepper will have a fat-burning effect, so there will be no harm to your figure. It takes 1 hour 40 minutes to prepare.

1. Cut half of the orange and set aside.
2. Cut the second half and the other orange directly with the peel into circles 0.6-0.8 cm thick and slices to place on the sides.
3. Grease a baking sheet with oil using a pastry brush.
4. Place orange rounds on the bottom.
5. Wash the chicken, remove any remaining feathers and trim off excess fat from the tail and thighs.
6. Pat the skin dry with a napkin or towel.
7. Brush the chicken with oil (use a brush again).
8. Sprinkle salt, pepper and paprika on top and spread evenly over the surface.
9. Place the carcass on a baking sheet on top of the oranges, back up, with orange slices on the sides.
10. Place the baking sheet in an oven heated to 200 degrees.
11. Bake for 40 minutes. A dietary whole chicken will not cook quickly in the oven, so you can put it in and do other things.
12. Meanwhile, squeeze the juice from the remaining half of the orange into a bowl.
13. Add honey and grated ginger there. It is better to grate the ginger root using a fine grater.
14. Mix the resulting sauce and add a pinch of pepper.
15. Remove the roasted carcass from the oven.
16. Turn the chicken back side down, being careful not to dislodge the layer of oranges.
17. Coat the carcass on all sides with juice, honey and ginger (again, better with a brush).
18. Place in the oven for another 1 hour, lowering the heat to 180 degrees.
19. During this time, remove the chicken from the oven four more times and coat it with juice and honey.

Dietary value

A chicken thigh is the top portion of a chicken leg. The meat is quite soft and pleasant to the taste. When preparing recipes for the Dukan Diet, thighs are used without the skin, because it contains the bulk of the fat and harmful substances that chicken can be processed in production.

The energy value of chicken thighs with skin is 185 kcal/100 g, without skin - 152 kcal/100 g. The ratio of fats and proteins in this part is 30/70. As you can see, chicken thigh is an excellent dietary meat; moreover, it is the most delicious and juicy part of the carcass.

We have collected the best dietary recipes with chicken thighs, according to which you can prepare a tasty and healthy dish for yourself, for your family or guests without much time and effort.

Chicken and Broccoli Casserole in Yogurt

• 120 g chicken fillet;
• 110 g broccoli;
• a raw egg;
• 20 g light cheese;
• 50 g natural yogurt;
• 1 clove of garlic;
• salt, paprika, ground black pepper to taste.

Calorie content: 67 kcal.

If you like broccoli with chicken, you will definitely like this dietary PP recipe. Preparing the casserole is very simple. Suitable for dining at any time of the day. You can add spinach leaves and greens at your discretion.

Healthy dietary chicken in yogurt turns out tender and unusual. Do you want to get away from the usual milk filling from the “omelet” series? Try this recipe with yogurt. Naturally, the product must be free of sugar, flavorings, flavorings and fruits - the usual classics.

Diet chicken with gravy

• 500 g chicken fillet;
• 500 g of water;
• carrot;
• 3 cloves of garlic;
• 2 onions;
• 1 tbsp. l. flour;
• 5-6 peas of allspice;
• 2 bay leaves;
• salt to taste.

Calorie content: 115 kcal.

In essence, it turns out to be dietary boiled chicken, but with gravy. What is gravy? It's almost soup. Thus, we get both the first and the second. The gravy is made from chicken broth and vegetables - tasty, healthy, low in calories. The dish belongs to European cuisine.

The gravy can be eaten with any side dish: buckwheat, rice, rice noodles, beans, lentils. If you are not on a diet, but try to eat according to PP recipes, you can sometimes allow yourself potatoes or durum wheat pasta. The simplest and lowest-calorie dish to go with them is diet chicken; we’ll tell you how to prepare it now.

1. Rinse the meat, cut into pieces.
2. Place in a deep frying pan or small saucepan.
3. Pour water over the meat and place over high heat.
4. Once boiling, reduce heat to low, do not cover with lid.
5. Some of the water will evaporate during cooking.
6. Cook the chicken for 30 minutes.
7. 5 minutes before the end of cooking, add pepper, salt, and bay leaf.
8. While the chicken is cooking, grate the carrots on a coarse grater and finely chop the onion.
9. After half an hour, add vegetables to the pan and cook for another 10 minutes.
10. Then press the garlic into the pan with a press.
11. After 5 minutes of cooking, turn the heat down to low and sprinkle the dish with flour. Try to do this evenly and stir the contents constantly.
12. As you stir, the gravy will begin to thicken. Stop when it has the desired consistency. Here everyone cooks to their own taste. Some like it thinner, others thicker.

Chicken thigh: calorie content and compliance with dietary nutrition. Fried and Braised Chicken Thighs

Proponents of dietary nutrition in ordinary poultry have always been more attracted by breasts than chicken thighs, which have a much higher calorie content. However, many people are turned off by the fillet due to its dryness - yet the majority prefer juicier meat. When fattier types of meat like pork and lamb are prohibited, I would like to at least get more pleasure from poultry! And here you can sometimes afford a chicken thigh - its calorie content can be reduced by skinning and cooking methods. Naturally, boiled meat was and remains the most dietary.

For many, boiled meat is boring. However, it can also be prepared in such a way that later the dish will become your favorite. The main thing here is to remember that to get soft, but not falling apart thighs, you need to put them in boiling water, and not in cold water, along with an onion and a small carrot. When the water starts flowing again, half an hour is recorded (per kilogram of purchased spare parts). Ten minutes before hour X, salt and seasonings are added; It's very elegant to add fresh herbs like tarragon, parsley or dill. And here in front of you is a ready-made, aromatic and tasty chicken thigh. The calorie content of such a dish is the lowest and amounts to only 160 kcal per hundred grams of the dish - if, of course, you stepped on the throat of your culinary song and removed the harmful skin from the limb. Together with her, the figure will rise to 177.

If you are completely tired of boiled foods, allow yourself to go a different route occasionally. Stewed chicken thighs, of course, are somewhat higher in calories: every 100 grams of them will add 185 kcal to your body, but this is not too much. But you will remember this unusual dish for a long time. First, chop the onion into squares and grate a small ginger root. The onion is sautéed (preferably in olive oil), then ginger, a couple of small cinnamon sticks, and a little salt and pepper are added. After mixing, four thighs are placed in this sauce, if necessary, a quarter glass of water is added, the container is closed and left alone for 40 minutes. Three rather hard sweet and sour pears are cut into slices and placed in melted butter mixed with a couple of spoons of honey. When the fruits are caramelized, they are transferred to the chicken and stewed together for a quarter of an hour. You can enjoy it!

Cooked in the oven, chicken thigh has a higher calorie content - as much as 216 kcal, so people on a diet rarely indulge. However, they also have holidays, and for such occasions, here is our recipe. A kilogram of thighs, washed, with the fat cut off, is placed in a greased form, sprinkled with salt and your favorite seasonings and “massaged” for their better distribution. Place skin side up. Then a glass of Madeira is poured out (you can also use dry wine, but the taste will not be the same), the mold is wrapped in foil and placed in the oven, where it spends half an hour at 210 Celsius. Next, the foil is removed, and the thighs are brought to a crust without it.

By the way, if you remove the skin, the calorie content of the dish will drop to 195 kcal.

Stewed dietary chicken in a slow cooker

• 500 g of pure chicken meat;
• 100 ml water;
• 125 ml Activia yogurt without additives;
• bell pepper;
• turnip onion;
• 1 tsp. soy sauce;
• some greenery;
• salt pepper.

Calorie content: 90 kcal.

Dietary chicken is stewed in a slow cooker for no more than half an hour. A great option for those who have little time to cook. The recipe is suitable for PP for both children and adults. We used classic yogurt, but if you want originality in taste, you can use prunes.

1. Cut the chicken into pieces.
2. Chop the onion and pepper into cubes.
3. Pour water into the multicooker bowl.
4. Put a little salt. If the soy sauce is salty, then there is no need to add salt. Pepper it.
5. Put the meat there too.
6. Cover with a lid and turn on the multicooker in the “Fry” mode for 20 minutes.
7. When the color of the chicken changes, add the pepper into the bowl.
8. After 2-3 minutes, add the onion and stir.
9. After another couple of minutes, add yogurt, sauce, stir and cover with a lid.
10. Cook for another 20 minutes.
11. Sprinkle the finished dish with chopped herbs.

Delicious dietary chicken will please everyone, because it is the most popular dish on our table. Most diets for weight loss and for certain diseases include this type of meat. Use the recipes presented to improve your health, figure and lead a healthy lifestyle.

Allowed and prohibited products of the chicken diet

During the chicken diet, the following products may be present on the menu:

• Vegetables and greens. It is important that they do not contain large amounts of starch.
• Cereals with low starch content.
• Fruits and berries.
• Fermented milk and dairy products with a low fat content.
• Drinks: tea, water, fresh juices, herbal infusions.
• Seafood, low-fat sea fish.

Products that are not eaten during the diet:

• Fruits and berries high in sugar.
• Vegetables and grains with a high starch content.
• Bread and other baked goods.
• Any sweets.
• Ketchup, mayonnaise and any other sauces.
• Salted and canned foods.
• Fatty, spicy and fried foods.
• Fast food and semi-finished products.
• Alcoholic drinks, cocoa, sparkling water, coffee, factory-made juices.
• Salt, flavor enhancer, gelatin, starch, sugar and its substitutes, stabilizers and other chemical additives.
• Meat and fish of fatty varieties.