Dietary chicken dishes - simple recipes for delicious dishes

A simple recipe for chicken with vegetables

PP chicken dishes contain a large amount of protein, so they are quite popular among those losing weight and athletes. An easy recipe for stewed chicken with vegetables will help you have a satisfying lunch and get enough nutrients.

What you need for cooking

List of ingredients for cooking:

• Chicken fillet – 200 g.
• Red tomato – 2 pcs.
• Zucchini – 1 pc.
• Broccoli - a small handful of florets.
• Garlic – 1 clove.
• Greek yogurt – 2 tbsp. l.
• Onion – 1 pc.
• Salt and pepper to taste.

Step-by-step cooking process

How to cook chicken for proper nutrition with vegetables:

1. First you need to prepare the chicken fillet. It should be rinsed under cold water and removed from the film, if any. Then you need to dry the fillet with a paper towel.
2. Then the chicken needs to be chopped into small cubes using a large knife.
3. Now you should prepare the frying pan. If its surface is non-stick, then you can heat it without adding oil. If not, then you can add 1 tbsp. l. Olive or any other odorless vegetable oil.
4. Place fillet pieces in a single layer on a preheated frying pan and fry them over high heat on both sides.
5. While the chicken is frying, you should start preparing the vegetables. If the zucchini is young, then it can be used with the peel. Before slicing, rinse it well and dry it with a towel. Then the vegetable needs to be cut into small cubes and set aside.
6. Broccoli must be torn into small pieces. You can also use frozen broccoli. Frozen florets should be added to the chicken while frying. If the broccoli is fresh, then you need to tear it and put it aside with the zucchini.
7. The tomatoes need to be washed and also chopped into small pieces.
8. The onion needs to be chopped very finely.
9. Garlic should be passed through a press and added to the chicken.
10. On the stove you need to reduce the heat for another 2 minutes. fry the chicken with garlic.
11. Then you need to lay out all the vegetables and increase the heat. So the dish needs to be fried for another 2-3 minutes, stirring vigorously with a spatula.
12. Now you need to add Greek yogurt to the dish. You can also add 2-3 tbsp. l. Water. But this is not necessary, since the vegetables will give up their liquid.
13. In this form, the dish should be simmered over medium heat, with the lid closed, for about 10 minutes. At the end of cooking you need to add salt and pepper.

KBJU 100 g dish:

Recipes

We bring to your attention the main selection of original step-by-step recipes that are great for proper nutrition and are a good way to lose weight:

Chicken soup (cheese-corn)

Ingredients:

• chicken broth with pieces of meat – 1 l;
• processed cheese – 200 g;
• canned corn - 1 can;
• salt, pepper, herbs.

Preparation:

• Boil the broth and dissolve the cheese in it.
• Blend some of the corn and add it to the soup.
• After 15 minutes, add the remaining corn, salt, pepper and herbs.

Broccoli soup

Ingredients:

• water – 1 l;
• onion – 1 pc.;
• chicken fillet – 1 pc.;
• cream 10% – 1 tbsp.;
• carrots – 1 pc.;
• broccoli – 200 g;
• nutmeg – 0.25 tsp;
• thyme – 0.5 tsp;
• celery – 2 pcs.;
• salt pepper.

Preparation:

• Boil the breast cut into pieces for 25 minutes.
• Lightly fry the chopped onion and add to the chicken broth.
• Cut celery, carrots into small cubes and separate broccoli stalks. Add vegetables to the soup and add seasonings.
• After 10 minutes, pour the soup into a blender bowl and puree until smooth.
• Add a glass of cream to the puree soup and let it boil, season by adding nutmeg.

Lazy cabbage rolls with chicken

Ingredients:

• rice – 0.5 tbsp;
• cabbage – 200 g;
• chicken fillet – 1 pc.;
• onion – 1 pc.;
• carrots – 1 pc.;
• egg – 1 pc.;
• sugar – 1 tsp;
• flour - 3 tbsp. l.;
• tomato paste – 5 tbsp. l.;
• pepper and salt.

Preparation:

• Bring the shredded cabbage to softness by boiling in salted water.
• Grind the onion and fillet in a meat grinder, grate the carrots using a grater.
• Pour rice with a glass of water and boil.
• Mix the minced meat with vegetables and rice, adding spices and egg.
• Wet your hands to form stuffed cabbage rolls.
• Roll the cabbage rolls in flour to create a breading and place in a deep pan.
• Make a sauce from flour, 250ml water, tomato paste, salt and pepper and pour over the cabbage rolls.
• Place the mold in the oven for 55 minutes at 180 degrees.

Chicken breast with vegetables

Ingredients:

• onion – 1 pc.;
• chicken fillet – 750 g;
• carrots – 1 pc.;
• bell pepper – 2 pcs.;
• tomato juice – 1 tbsp.;
• garlic, pepper, Provençal herbs and salt.

Preparation:

• Finely chop the breast.
• Fry the meat, removing its pink tint.
• Add onion chopped into half rings and fry for 3 minutes.
• Add garlic, carrots, pepper, Provençal herbs and pour in tomato juice.
• Salt the boiled dish and simmer over low heat for 35 minutes.

Diet chicken cutlets

Ingredients:

• onion – 0.5 pcs.;
• carrots – 1 pc.;
• chicken fillet – 1 pc.;
• oatmeal – 2 tbsp;
• chicken egg white – 1 pc.;
• seasonings

Preparation:

• Chop the fillet as finely as possible.
• Mix with all other ingredients.
• To form the cutlets, wet your hands.
• make cutlets of the required size.
• Place the cutlets in a mold, covering it with special paper.
• Place in the oven for half an hour at 180 degrees.

Diet breast with champignons

Ingredients:

• champignons – 500 g;
• chicken fillet – 700 g;
• onion – 1 pc.;
• sour cream 10% - 2 tbsp;
• milk 1% – 1 tbsp.;
• rye flour – 2 tbsp;
• greens, salt and pepper.

Preparation:

• Lightly fry the chopped onion in a dry frying pan.
• Add champignon halves and chicken pieces to it. Don't forget to add salt and pepper.
• Bring the chicken until white and wait for the liquid to release from the mushrooms.
• Add flour, milk, sour cream and simmer for 15 minutes, covering with a lid.
• Garnish with fresh herbs.

Diet breast with chanterelles

Ingredients:

• onion – 1 pc.;
• chicken fillet – 1 pc.;
• sour cream 10% – 200 g;
• chanterelles – 500 g;
• greens, salt and pepper.

Preparation:

• Lightly fry the onion in a dry frying pan and add the fillet, cut into slices. Fry for 3 minutes.
• Transfer the meat and onions to a separate bowl, and fry the chanterelles in a frying pan. After salting and peppering the mushrooms, evaporate the liquid from them.
• Return the fillet to the mushrooms and, after adding salt and pepper, simmer under the lid in sour cream for 5 minutes.

Chicken breast salad

Ingredients:

• red beans – 1 can;
• chicken fillet – 1 pc.;
• cucumber – 2 pcs.;
• sour cream, herbs, pepper and salt.

Preparation:

• Cool the boiled breast and chop.
• Place the cucumber, cut into pieces, onto the breast.
• Add the beans to the remaining ingredients, draining the liquid.
• Season the salad, add your favorite herbs and season with sour cream.

Braised diet breast

Ingredients:

• sour cream 10% – 2 tbsp. l.;
• chicken fillet – 700 g;
• tomato paste – 1 tbsp;
• bay leaf, salt and pepper.

Preparation:

• Cut the fillet into small cubes and fry until white.
• Simmer covered for 10 minutes, adding the rest of the ingredients.

Diet breast in kefir

Ingredients:

• kefir 1% – 1 tbsp.;
• chicken fillet – 500 g;
• garlic – 1 head;
• pepper and salt.

Preparation:

• Mix chicken pieces and chopped garlic.
• Add your favorite spices and pour in kefir.
• Place in a cool place for 50 minutes.
• Bring the marinated breasts to a boil.
• Reduce the heat and cover with a lid, simmer until the liquid has almost completely disappeared.

Chicken pate

Ingredients:

• walnuts – 100 g;
• garlic – 4 cloves;
• chicken fillet – 1 pc.;
• onion – 1 pc.;
• butter – 40 g;
• carrots – 1 pc.;
• seasonings, salt and pepper.

Preparation:

• Boil the fillet for half an hour, lightly adding salt. Let cool.
• Grind the nuts into flour with a coffee grinder or blender.
• Grind the chicken fillet with a meat grinder or blender.
• Grind the fried onions and carrots together with the nut-chicken mixture.
• For creaminess, add a little chicken broth at the time of grinding.
• Place a cube of butter and your favorite seasonings into the prepared pate.

Diet breast with cheese

Ingredients:

• egg – 2 pcs.;
• chicken fillet – 800 g;
• sour cream 10% - 2 tbsp;
• light cheese – 150 g;
• greens, salt and pepper.

Preparation:

• Season the chops with salt and pepper.
• Mix finely grated boiled eggs, a small portion of chopped cheese, herbs and sour cream.
• Fill each fillet with the filling and wrap it in a roll, pinning it with toothpicks.
• Place the rolls in a mold, the bottom of which should be covered with baking paper, and bake in the oven for 20 minutes at 180 degrees.
• Place the remaining grated cheese on top of the chicken.
• Place in the oven for 10 minutes.

Diet breast with zucchini

Ingredients:

• zucchini – 2 pcs.;
• chicken fillet – 1 pc.;
• cheese – 150 g;
• oatmeal – 1 tbsp. l.;
• egg – 1 pc.

Preparation:

• Cut the zucchini lengthwise, removing the pulp.
• Mix fillet pieces, zucchini pulp, oatmeal, egg and spices in a separate container.
• Fill each zucchini “boat” with the resulting mixture and cover with grated cheese.
• Place the zucchini in the oven for 35 minutes at 180 degrees.

Diet breast with pineapples

Ingredients:

• Greek yogurt - 1 small package;
• chicken fillet – 500 g;
• cheese – 100 g;
• canned pineapple – 2 rings;
• spices, pepper and salt.

Preparation:

• Pound chicken breasts and coat with yogurt and spice sauce.
• Place in a mold, the bottom of which should be covered with baking paper.
• Place fillet and sauce on top with pineapple rings.
• Cover with cheese.
• Place in the oven for 30 minutes at 180 degrees.

Chicken with mushrooms

PP chicken dishes can include not only vegetables, but also mushrooms. This is a hearty version of cooking chicken drumsticks with mushrooms and potatoes.

It is not recommended to eat the dish for dinner, as at night you may experience heaviness in the stomach due to mushrooms.

What ingredients will you need?

What you will need to prepare the dish:

• Chicken drumstick – 700 g.
• Potatoes – 5 pcs.
• Champignons, but you can use any other mushrooms - 200 g.
• Soy sauce – 50 g.
• Italian herbs (mixture) - to taste. You can use cumin and rosemary separately.
• Olive oil – 50 ml.

Step-by-step cooking process

How to cook chicken:

1. Potatoes can be used with their skins on if they are young and thin. In this case, it is enough to rinse the vegetable well. If the peel is dense, then it needs to be cut off.
2. Potatoes should be cut into 4 wedges.
3. Champignons should be cut into thin slices. If other mushrooms are used, they will need to be fried before cooking, as wild mushrooms take much longer to cook.
4. Chicken drumsticks should be washed and dried with a napkin.
5. Garlic should be passed through a press.
6. Place drumsticks, potatoes, and mushrooms in one deep container.
7. Then pour in the oil and soy sauce. You also need to add salt, herbs and garlic.
8. All ingredients should be mixed by hand to distribute the spices evenly.
9. The container with food should be covered with cling film and placed in the refrigerator for several hours. It’s better to make the preparation in the evening and marinate the food overnight.
10. Place the marinated ingredients on a baking sheet lined with parchment.
11. The oven needs to be preheated to 190 degrees, “top” mode.
12. Bake the dish for about 40 minutes.

KBJU per 100 g of finished dish:

Mono-diet on boiled chicken breast

As part of this regime, you need to eat exclusively chicken breast meat during the entire period of weight loss (no more than 3-7 days). It must be boiled without the use of salt, sauces and oils. For taste, you can add herbs and natural seasonings. During the day you need to eat no more than 1200 kcal, that is, you consume approximately 1 kg of boiled meat. This portion should be divided into 4-5 meals. Since in this mode the amount of protein exceeds the usual levels, a mono-diet can have a bad effect on your health. The first to be affected are the kidneys, which react negatively to such nutrition. Therefore, it is recommended to stick to it for only a few days. The result is not bad - in less than a week you can get rid of 4-6 kg.

If you plan to lose weight longer, then dilute the chicken meat with more vegetables. They will correct the effects of high doses of protein and, due to the abundance of carbohydrates of plant origin, will reduce the load on the kidneys. The abundance of vegetables in the diet has a beneficial effect on the gastrointestinal tract and improves peristalsis.

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Chicken with buckwheat porridge

This is an easy to prepare lunch option. The dish contains a large amount of protein thanks to chicken breast, as well as complex carbohydrates (in the form of buckwheat).

What you need for cooking

To prepare the dish you will need the following list of ingredients:

• Chicken breast – 200 g.
• Buckwheat – 100 g.
• Carrots – 2 pcs.
• Onion – 1 pc.
• Salt and pepper - to taste.
• Any greens - to taste.

Step-by-step cooking process

How to prepare the dish step by step:

1. First, rinse the chicken breast under cool water. Then you need to remove the bone and cut it into small cubes.
2. The carrots need to be peeled and grated on a coarse grater.
3. The onion can be chopped into half rings or finely chopped.
4. You need to add a small drop of vegetable oil to the frying pan and heat it.
5. Then add carrots and onions. Vegetables need to be fried until light golden brown.
6. Now you need to add chicken meat to the vegetables and fry it over high heat for about 5 minutes, stirring constantly.
7. Then you need to put the buckwheat on the meat, reduce the heat, fill the dish with water so that the water level is 1 cm above the buckwheat. In this form, you need to simmer the dish until the water evaporates. At the end of cooking, the dish should be salted and peppered; if desired, you can add a small amount of herbs.

KBJU per 100 g of dish:

Recipe 1: Chicken Pastrami

Chicken pastrami is a simple dietary meat dish, the preparation of which uses a minimal set of ingredients. The chicken breast turns out soft and tender, it just melts in your mouth. Garlic makes the taste more piquant.

Ingredients

To make chicken pastrami, you need to prepare the following ingredients:

• chicken breast - 1 pc.;
• garlic - 1 clove;
• parsley and dill - several branches each;
• sunflower oil, salt.

To make the dish more dietary, it is advisable to cut off the skin from the chicken breast, if it is present.

Cooking method

Chicken pastrami prepared according to this recipe will not leave anyone indifferent.

Steam cutlets

PP chicken dishes can be included not only in the adult menu, but also in the children's diet. Steamed chicken cutlets are a dietary dish that does not cause a feeling of heaviness in the stomach.

What ingredients will you need?

To prepare cutlets you will need a list of ingredients:

• Chicken fillet – 800 g.
• Onion -2 pcs.
• Salt and pepper - to taste.
• Milk – 50 ml.
• White bread crumb from 1 slice.

Step-by-step cooking process

How to steam cutlets:

1. First you need to start preparing the minced meat. To do this, chop the chicken into medium-sized pieces.
2. Then you need to chop the onion into quarters.
3. Using a meat grinder, make minced meat and onions.
4. Then you need to salt and pepper the minced meat to your taste.
5. Soak the bread crumbs in warm, but not hot, milk.
6. Then the crumb needs to be added to the minced meat.
7. The minced meat must be mixed vigorously with your hands.
8. The minced meat should be formed into medium-sized cutlets.
9. Then you can cook in a double boiler or in a slow cooker using the same mode.
10. You need to steam the cutlets for 40-50 minutes.

PP chicken dish - steamed
KBZHU cutlets per 100 g of finished dish:

Recipe 3: shish kebab and chicken breast

To prepare a dietary chicken breast kebab according to this recipe, you need only 20 minutes, excluding the time for marinating the meat. 100 g of the dish contains no more than 140 kcal, so it can be safely consumed when losing weight.

Ingredients

To make chicken kebab, you will need the following products:

• chicken breast - about 1.5 kg;
• onion - 2 pcs.;
• kefir - 1 glass;
• salt and spices - to taste;
• lemon - 1 pc.

Instead of kefir, you can use whey or natural yogurt. It all depends on personal taste.

Cooking method

Chicken shish kebab is easy to prepare:

1. First you need to prepare the main product. You need to cut the fillet from the chicken breast, separating it from the bone. Then cut the meat into medium-sized pieces.

For reference!

To prevent the meat from falling apart, it must be cut along the grain.

2. Then you should marinate the meat. To do this, pieces of chicken fillet need to be rubbed with spices and salt. Italian herbs are ideal, but it all comes down to personal preference. Other spices are also combined with chicken breast: ginger, paprika, oregano and others.
3. Grate one onion on a fine grater. You can also put it through a blender. The result should be an onion paste. It is needed to make chicken meat more tender and juicy.
4. Leave the pieces of chicken breast, grated with spices and onions, to marinate for 60 minutes, after mixing them with the chopped onion.
5. When the specified time has elapsed, add kefir or another product chosen for the marinade to the meat. It is advisable that it be low-fat. This way the dish will turn out to be less calorie and more tender. To ensure that the chicken breast marinates well, it is recommended to leave it in the marinade overnight.
6. The next day, cook shish kebab on the coals. A crispy crust should form on the meat, but you need to be careful not to burn it.

Before serving, it is advisable to sprinkle the kebab with juice squeezed from lemon. This will improve the taste of the diet dish.

Baked fillet

Fillet cooked in the oven with garlic and cream sauce turns out soft and flavorful.

What ingredients will you need?

What you will need to prepare the dish:

• Fillet – 800 g.
• Hard cheese – 50 g.
• Onion – 1 pc.
• Greek yogurt – 200 g.
• Garlic – 2-3 cloves.
• Salt and pepper - to taste.
• Flour – 1 tbsp. l. for the thickness of the sauce.

Step-by-step cooking process

How to prepare the dish:

1. Chicken fillet should be washed and dried using napkins.
2. Then you need to place the fillet on a cutting board and put cling film on top. Then, using a kitchen hammer, beat the meat a little. This will make it softer, and the cling film will not allow the fibers of the meat to be destroyed.
3. Then you need to start preparing the sauce. Grate the cheese into a separate container using a coarse grater. Then you need to add all the yogurt.
4. Grate the garlic into the mixture and add salt and pepper to your taste. Then add flour to the sauce and mix thoroughly, avoiding the formation of lumps.
5. Now you need to preheat the oven to 200 degrees.
6. The baking sheet should be lightly greased with odorless vegetable oil. Then you need to place the beaten chicken fillet on a baking sheet.
7. The onion should be cut into rings and placed directly on the fillet.
8. Now you should pour the sauce over the chicken fillet and distribute it evenly.
9. It takes approximately 40 minutes to bake the dish in the oven.

KBJU per 100 g of finished dish:

Dietary chicken dish in the oven

Calorie content per 100 g. — 106.0 Kcal; Proteins - 15.5; Fats - 1.8; Carbohydrates - 6.1

Ingredients:

• Chicken fillet (500 g)
• Three tablespoons of soy sauce
• Four tablespoons freshly squeezed orange juice
• Two tablespoons of natural liquid honey
• Mix of spices and herbs to taste

Cooking process

Prepare the marinade. To do this, mix orange juice with soy sauce in a small container, add honey and spices. There is no need to salt the marinade, since soy sauce contains salt.

Wash the chicken fillet thoroughly under running water and cut into medium pieces.

Pour the prepared marinade over the chicken and leave for 20 minutes to soak the meat.

Place the chicken fillet pieces on a baking sheet or in a baking dish and place in a preheated oven.

The meat is baked for 15 minutes at 200 degrees, then the temperature is reduced, and the dish is cooked for another 75 minutes.

The dish can be served with boiled rice or fresh vegetables.

Chicken, zucchini and eggplant casserole

This easy-to-prepare dish has a delicious flavor thanks to the spices used in its preparation.

What ingredients will you need?

What you will need to prepare the casserole:

• Zucchini – ½ of the whole.
• Eggplant – 1 pc.
• Chicken breast – 500 g.
• Dried basil - to taste.
• Oregano - to taste.
• Salt and pepper - to taste.
• Parsley - to taste.
• Dry ginger - to taste.
• Onions – 1 pc.
• Sour cream 20% - 200 g.
• Tomato paste – 20 g.
• Hard cheese, for example Gouda – 50 g.
• Flour

Step-by-step cooking process

How to cook chicken casserole with vegetables step by step:

1. First you need to start preparing the vegetables. You need to remove the skin from the eggplant. Then you need to cut it into thin slices.
2. Place the slices in cold water and lightly salt them. This way you can remove the bitterness of eggplants. In this form, vegetables are soaked for about 30 minutes.
3. While the eggplants are soaking, you need to prepare the zucchini. If the vegetable is young, then it is allowed not to peel it. More mature fruits should be cleared of it. Then you need to cut the zucchini in the same way as the eggplant - into slices.
4. The onion must be cut into half rings.
5. The chicken breast must be chopped into small cubes, or the meat must be minced.
6. Now you need to fry the chicken pieces or minced meat in a frying pan with the addition of a small amount of vegetable oil. When frying, add tomato paste, salt and pepper. Frying time is approximately 5-7 minutes.
7. Dry the soaked eggplants with a paper towel and place on a baking sheet lined with parchment.
8. In this form, you need to send the eggplants to the oven at 180 degrees. In this form, lightly bake the vegetable for 5 minutes.
9. Then you need to prepare the baking dish. Its bottom should be coated with vegetable oil.
10. First, place the cubes of fried meat, or minced meat. Then you need to place the eggplants on top. The next layer is onion. Then place the zucchini on top. Each layer should be lightly salted.
11. Place sour cream on top. Then add all the spices.
12. Place grated cheese on top of the sour cream.
13. Bake the dish for approximately 40 minutes. in an oven preheated to 190 degrees.

KBJU per 100 g of finished dish:

What can you cook?

In the oven

The beauty of oven-baked dishes is the maximum preservation of vitamins and the possibility of completely eliminating oil.

Rice baked with chicken and vegetables

Ingredients:

• bell pepper – 1 pc.;
• sour cream 20% – 500 g;
• chicken fillet – 700 g;
• corn - 1 can;
• boiled rice - 1 tbsp.;
• onion – 1 pc.;
• cheese – 150 g;
• carrots – 1 pc.;
• pepper and salt.

Preparation:

• Finely chop the fillet, chop the pepper into cubes, chop the onion.
• Fry the fillet until it turns brownish.
• After laying out the meat, fry the grated carrots, peppers and onions.
• Season the vegetables with salt and pepper.
• Grease the pan with oil, placing rice on the bottom.
• Place vegetables on top, half the sour cream and add fillet.
• Cover everything with corn, pour in the remaining sour cream and cover with cheese.
• Place the dish in the oven for 45 minutes at 190 degrees.

Chicken Nuggets

Ingredients:

• corn flakes without sugar - 3 tbsp.;
• salt – 1.5 tsp;
• ground paprika – 1.5 tsp;
• ground chili – 1.5 tsp;
• ground black pepper – 1 tsp;
• chicken fillet – 3 pcs.
• egg – 2 pcs.

Preparation:

• Rinse the chicken fillet.
• Cut into slices of required sizes.
• Grind the flakes in a blender and add spices.
• Dip the pieces in flour, then in a couple of eggs.
• Dredge the fillets in the mixture.
• Place on a greased baking sheet and bake for 10 minutes at 200 degrees.
• Take out the nuggets, turn them over and send them back for another 5 minutes.

Tender chop in a vegetable coat

Ingredients:

• tomato – 2 pcs;
• chicken fillet – 2 pcs;
• pitted olives – 1 jar;
• bell pepper – 1 piece;
• cheese – 200 g;
• carrots – 1 piece;
• water – 50 ml;
• pepper and salt.

Preparation:

• Fry the grated carrots.
• Finely grate the cheese, cut the pepper into strips and the tomatoes into thin slices.
• Beat the fillet and season with salt and pepper.
• Fry the chops in oil and place on a baking sheet.
• Place carrots, peppers, tomatoes and halves of olives on top of the meat.
• Add water and cheese to the pan.
• Place in the oven for half an hour at 180 degrees.

In a slow cooker

A multicooker is a real helper for any housewife.

French chicken fillet

Ingredients:

• tomato – 2 pcs;
• sour cream 10% – 3 tbsp. l.;
• onion – 0.5 pcs.;
• water – 4 tbsp. l.;
• hard cheese – 100 g;
• chicken fillet – 4 pcs;
• pepper and salt.

Preparation:

• Rub the pounded breasts with salt and pepper.
• Fill the multicooker bowl with water.
• Place the chicken, top with onion, sour cream and cover with tomato slices.
• Set the simmer mode for half an hour.
• After the set time has passed, sprinkle the breasts with grated cheese and return to the multicooker for another 5 minutes on the same setting.

Buckwheat from childhood

Ingredients:

• buckwheat – 1 tbsp.;
• carrots – 1 pc.;
• chicken fillet – 700 gr.;
• water – 2 tbsp.;
• vegetable oil – 1 tbsp;
• spices.

Preparation:

• Cut the breast into medium pieces and place it in the multicooker bowl, adding butter and chopped carrots.
• Set the frying mode for half an hour.
• Place the washed buckwheat over the chicken, adding water and spices.
• Turn on the extinguishing mode for 15 minutes.

Chicken fillet in sour cream sauce

Ingredients:

• sour cream 20% – 200 g;
• onion – 1 pc.;
• flour – 1.5 tbsp. l.;
• chicken fillet – 700 g;
• vegetable oil, salt, pepper, sugar, garlic.

Preparation:

• Set the most powerful frying mode for 10 minutes.
• Sauté chopped onion and garlic in oil.
• Add the meat cut into large pieces and lightly fry.
• Add sour cream, flour and sugar. Salt and pepper the dish.
• Switch to simmer mode for 30 minutes.

In a frying pan

Dishes made in a frying pan are quick and easy to prepare. Non-stick pans will help reduce the calorie content of your food.

Chicken stewed with rice in tomato

Ingredients:

• bell pepper – 2 pcs.;
• tomato – 4 pcs.;
• chicken fillet – 3 pcs.;
• garlic – 1 head;
• rice - 1 tbsp.;
• vegetable oil – 2.5 tbsp. l.;
• water – 250 ml;
• sweet paprika – 2 tsp;
• chili – 0.5 tsp.
• salt.

Preparation:

• Stir in the oil, pepper and salt and brush over the breasts. Place in a covered frying pan and place in a cool place for 50 minutes.
• Chop the pepper and garlic.
• Fry the breasts until golden brown.
• Remove the meat and fry the pepper and garlic for 3 minutes.
• Add raw rice and fry for 5 minutes, add tomatoes, cut into small pieces.
• Pour in water, adding chicken and a little salt.
• Let it boil, reduce the heat to low and leave to simmer, covered, for half an hour.

Mexican stew

Ingredients:

• carrots – 2 pcs.;
• chicken fillet – 700 g;
• bell pepper – 2 pcs.;
• tomato – 3 pcs.;
• chili – 1 tsp;
• cinnamon – 0.5 tsp;
• paprika – 1 tsp;
• corn – 350 g;
• red beans – 350 g;
• salt.

Preparation:

• Fry the diced carrots.
• Add peppers and tomatoes cut into small pieces.
• Remove excess liquid from corn and beans and add to remaining ingredients.
• Add salt and spices and...
• Boil.
• Simmer over low heat for 15 minutes.

Chops in potato batter

Ingredients:

• potatoes – 6 pcs.;
• flour – 2 tbsp. l.;
• chicken fillet – 700 g;
• egg – 1 pc.;
• vegetable oil, salt, seasonings.

Preparation:

• Cut the beaten fillet into portions.
• Salt and season.
• Mix the potatoes, grated on the smallest grater and squeezed out of excess moisture, with the egg, salt and flour.
• Dip all chicken pieces into batter.
• Fry the chops in oil until golden brown.

In foil

Dishes in foil are distinguished by their aroma and beneficial properties.

Low calorie breast

Ingredients:

• garlic – 1 head;
• chicken fillet – 2 pcs.;
• spices and onions.

Preparation:

• Prepare a marinade of spices, oil and garlic.
• Make pockets in the fillet, rub with marinade and place in the refrigerator for 1 hour.
• Lay out the onion rings, place the chicken on top and wrap in 2 layers of foil.
• Bake for 35 minutes in the oven at 200 degrees.

Garlic breast

Ingredients:

• garlic – 6 cloves;
• chicken fillet – 700 g;
• mayonnaise, pepper and salt.

Preparation:

• Rub the breast with salt and pepper.
• Stuff the chicken with peeled garlic.
• Breasts coated with mayonnaise, wrap tightly in foil and place in the oven for half an hour at 180 degrees.

Chicken fried in cornmeal

This recipe fits perfectly into your everyday diet. Chicken can be used as an independent dish, adding fresh vegetables as a side dish, or cut into cubes and used as a filling for PP shawarma. The dish can be eaten cold or hot.

What ingredients will you need?

What you will need to cook chicken:

• Chicken fillet – 700 g.
• Corn flour – 200 g.
• Egg – 2 pcs.
• Salt - to taste.
• Paprika - to taste.
• Black pepper - to taste.

Step-by-step cooking process

How to cook chicken in corn flour batter step by step:

1. First you need to prepare the fillet. It should be rinsed under cold water and dried with paper napkins.
2. Now you need to cut the chicken into pieces.
3. Place the chicken pieces on a cutting board and cover with cling film. This way, when beating, the chicken fibers will not be destroyed, and when frying, the meat will remain juicy and tender.
4. Now you need to use a hammer and walk over the surface of the chicken on both sides.
5. In a separate container, break 2 eggs and beat them well until foamy.
6. In a flat plate, mix corn flour, salt, pepper and paprika.
7. Now you need to heat the frying pan with vegetable oil.
8. The beaten chicken fillet must be dipped in the egg and then rolled in flour.
9. In this form, the pieces are fried on both sides until golden brown.

KBJU per 100 g of finished dish:

On vegetables and chicken meat

This is the most common and popular option for quick weight loss. It is designed for 7 days. The main principle is the same - you need to consume no more than 1200 kcal per day. At the same time, chicken breast accounts for approximately half of the calories consumed - by calorie content or by the volume of food eaten - this is determined by the person losing weight.

To achieve maximum results with this diet, follow these simple conditions:

• eat boiled chicken meat without skin;
• supplement your diet with any vegetables except potatoes;
• eat unsweetened fruits (grapes and bananas are prohibited due to the abundance of sugar in them);
• supplement your diet with whole grain unrefined cereals (except wheat and its derivatives);
• eat in small portions, eating foods stored for the day in 5-6 meals;
• discard the salt. To enhance the flavor of foods, use seasonings;
• drink at least 1.5 liters of clean water daily.

Be sure to use a calorie chart and kitchen scale to closely monitor the number of calories you eat. If all these conditions are met, the metabolism will be stable. This means that the feeling of wild hunger will not torment you, and the weight will come off evenly and smoothly. In a week on this diet you can lose up to 5 kg of excess weight. To improve weight loss results, it is also recommended to combine diet with moderate physical activity.

For 2-3 days

If you just want to unload your diet and lose a little weight without much deprivation and hungry fainting, you can stick to a fasting diet for 2-3 days, or give your body a rest once a week. The menu for such a day is as follows:

• for breakfast we eat 150 g of boiled chicken and salad;
• for second breakfast we eat 100 g of chicken and a green apple;
• for lunch - 150 g of chicken and porridge (buckwheat, rice or barley);
• for an afternoon snack - 100 g of chicken, vegetable puree or salad;
• for dinner - 50 g of chicken, a cup of hot chicken broth, 200 g of vegetables.

For 7 days

• Monday - during the day we eat half a kilo of boiled breast and 350-400 g of rice. All this is divided into 5-6 equal portions. After each meal, you can drink a glass of freshly squeezed juice diluted with water. Unsweetened low-fat dairy product is allowed at night.
• Tuesday - the daily diet is 700 g of chicken and 500 g of pineapples. All this is divided into portions. Before going to bed, be sure to drink a glass of low-fat kefir - it will help restore the acidity of the gastrointestinal tract after an abundance of pineapples. If desired, pineapples can be replaced with grapefruit or orange. In symbiosis with chicken, the value of these fruits increases.
• Wednesday, Thursday, Friday - per day we eat half a kilo of chicken meat, 200 g of cabbage, one carrot and 4 apples. The order in which these products are consumed can be any. But be sure to eat in small portions over several meals. Do not forget about the drinking regime - you can drink water, unsweetened tea or coffee, natural juices.
• Saturday - 700 g of meat and unlimited quantities of lettuce and greens. You can make delicious cuts by seasoning them with lemon juice. The salad is rich in complex fiber, which takes a long time to digest and therefore gives you a feeling of fullness.
• Sunday - choose a menu from any of the previous days and stick to it.

With this mode, you can lose up to 7 kg of “ballast”.

For 10 days

The menu for a 10-day marathon is not much different from a weekly diet. If you want to extend this diet for a few more days, then simply start the diet over again: on the 8th day, take the Monday diet, on the ninth - Tuesday, and on the tenth - Wednesday. Since the diet is quite varied, the harm to the body from unusual nutrition will be minimal.

PP chicken breast goulash

PP chicken dishes most often consist of breast. It is considered the healthiest part of the chicken.

What ingredients will you need?

What you need to make easy goulash:

• Chicken breast – 200 g without bone.
• Carrots – 1 pc.
• Onion – 1 pc.
• Low-fat sour cream – 50 g.
• Tomato paste – 1 tbsp. l.
• Vegetable oil – 1 tbsp. l.
• Salt and pepper - to taste.

Step-by-step cooking process

How to cook chicken goulash in tomato paste:

1. First you need to prepare the chicken. It should be cut into small cubes.
2. The onion should be chopped into small pieces.
3. If desired, carrots can be grated or cut into small cubes.
4. Mix sour cream and tomato paste, then add salt and pepper.
5. In a heated frying pan with the addition of vegetable oil, fry the chicken pieces over high heat for 2 minutes.
6. Then the heat should be reduced to a minimum, add a mixture of sour cream and tomato paste with spices.
7. You can also add a small amount of water - about 50 ml.
8. In this form, you need to simmer the chicken for about 30 minutes. under a closed lid.

What are the benefits of chicken breast?

The benefit of chicken breast is its high protein content, as well as vitamins, micro- and macroelements that take part in the most important processes of the body. When losing weight, the beneficial properties of this product are obvious. Dietary meat is perfectly absorbed by the body and does not accumulate as fat deposits.

The broth in which the chicken breast was cooked is also considered dietary, so you can drink it while losing weight. In addition, its beneficial properties in the treatment of colds are known. It increases the body's defenses, makes the immune system stronger and helps it fight illness.

On a note! Chicken breast broth is often recommended as the first food after surgery.

Since dietary chicken meat contains virtually no fat, it can be consumed for diseases of the gastrointestinal tract. This product will not only not cause harm, but, on the contrary, will help the body restore the functions of the digestive system. Chicken breast removes excess acid from the stomach and has a gentle effect on the mucous membrane of the organ.

Dietary dishes made from chicken breast contain almost all B vitamins, which take part in metabolic processes, enhance metabolism, restore digestion, prevent the accumulation of fat deposits, and increase energy reserves. In addition, chicken breast is high in potassium, which is essential for heart muscle function. Dietary meat tends to reduce cholesterol levels in the blood, so it is recommended by cardiologists for the prevention and treatment of cardiovascular diseases.

Thanks to choline, which is part of chicken breast, the functioning of the adrenal glands is restored, and the functions of the liver and kidneys improve.

In addition, the positive effect of dietary chicken on the human body is visible externally. With constant use of this product, the skin becomes even and smooth. The person looks healthy and strong.

Chicken pancakes

A light dinner option will help you get the required amount of protein and will also perfectly satisfy your hunger.

What ingredients will you need?

What you will need to prepare 2 servings of pancakes:

• Egg – 1 pc.
• Chicken breast – 200 g.
• Kefir – 100 g.
• Oatmeal flakes – 50 g.
• Salt.
• Pepper.

Step-by-step cooking process

How to cook chicken pancakes step by step:

1. The meat must be chopped into pieces and then chopped using a food processor.
2. Soak oatmeal in kefir and leave for about 15 minutes.
3. Now the prepared mass of kefir and flakes needs to be added to the chopped meat.
4. You should also beat the egg there, then add salt and pepper to your taste.
5. Pancakes should be fried in a frying pan with a special non-stick coating without using oil.
6. First you need to fry them over high heat until golden brown, then reduce the heat and turn over. Fry the pancakes on the second side for another 3-4 minutes.

Recipe 2: Chicken breast with tomatoes

Another low-calorie diet dish is chicken breast with tomatoes. It is quite easy to prepare if you carefully read the recipe.

Ingredients

• chicken breast - 250 g;
• fresh tomatoes - 200 g;
• lemon juice - 10 ml;
• curry - a pinch;
• olive oil to taste.

Thanks to the use of dietary olive oil with a minimum calorie content, the dish can be included in the weight loss menu. It is better to remove the skin from the tomato.

Cooking method

The recipe for chicken breast with tomatoes is quite simple:

Chicken meat should be cut into pieces and served with the remaining sauce.

On a note! For exotic lovers, tomatoes can be replaced with pineapple rings. The taste of the dish will become more interesting, but it will still remain dietary.

Useful tips and tricks

The following article describes several life hacks for preparing dishes and choosing products:

• It is better to buy meat chilled rather than frozen. Meat is often frozen and thawed several times during transportation. This deteriorates the quality of the meat, it loses all its beneficial properties and the taste of the product deteriorates. In a store, it is difficult to determine the quality of frozen chicken meat - its smell is lost, and you cannot see its consistency.
• Don't be afraid to use vegetable oil for frying. Oil contains fats that are essential for the body. Therefore, consuming a small amount of oil is not harmful to health.
• When switching to proper nutrition, you should not buy low-fat products such as kefir, cottage cheese, yogurt and milk. Such products most often have no benefit. Therefore, it is better to choose a product with an average fat content, giving preference to proven brands. It is better to choose products with a short shelf life.

To calculate the KBJU yourself, you must adhere to several rules:

• PP dishes most often consist of several ingredients. For such complex dishes, you need to calculate the KBJU separately for each product. This will avoid inaccuracies. Then you need to add up all the data for each indicator and see the total calorie content. Now you can enter general indicators into your calorie counter. You can download the application to your phone. For example, in the application you can enter “boiled chicken”. And the quantity of KBZHU will be written there.
• Each product must be weighed in its raw form. Then in the calorie counter you need to enter the name of the product and view its data.
• You cannot set yourself a certain amount of KBZHU for daily use “by eye.” The data should be calculated. They depend on gender, age, daily physical activity. Applications for calorie counting most often contain a calculator that will help you calculate everything using generally accepted formulas.

You can add home-cooked PP dishes with calculated amounts of nutrients to your list so you don’t have to count every time. You can create categories - salads, chicken dishes, desserts, etc.

Chicken Breast and Broccoli Casserole

What you will need:

• fillet – 200 g;
• broccoli – 300 g;
• hard cheese - 150 gram piece;
• eggs – 4 pcs.;
• milk – half a glass;
• greens - a bunch;
• salt and spices.

Cooking process:

1. Boil the inflorescences in boiling water for 3 minutes. Place on a sieve and rinse.
2. Cut the meat into pieces, chop the herbs, grate the cheese.
3. Place cabbage, fillet, cheese and herbs in layers in the pan.
4. Beat eggs with milk, salt and pepper. Pour this mixture into the contents of the mold.

Bake for about 40 minutes until a nice golden crust forms. Before serving, the finished dish should cool slightly.

PP breast in a slow cooker

Can this dish be cooked in a slow cooker? Yes, and in more ways than one. Let's look at the best options for dietary nutrition.

Bake in a slow cooker in foil. This option is ideal for those who do not want to use vegetable oil. Sprinkle the breast with spices, wrap it in foil and place it in the slow cooker. “Baking” mode for about 50 minutes! Very dietary!

Bake with a small amount of vegetable oil. Marinate the breast in any spices. Pour one tablespoon of vegetable oil into the bottom of the multicooker and place the breast there. Baking mode. Cook the meat on each side for about 40 minutes.

How to cook chicken breast so it tastes good

Chicken breast is best cooked with vegetables! Then the meat absorbs the aroma from the vegetable broth and becomes juicy and soft! How to do it right:

1. Boil the water. You need to add meat to boiling water.
2. Add chicken breast pp and with it onion, carrots, celery stalk.
3. Add spices as desired.
4. Cook for about 20 minutes from the moment it boils.
5. Turn it off and leave it in the water for another 20 minutes!

Soft chicken fillet is ready!

Lifehack! This meat is very convenient to use in salads.

You can take any mix of greens, cut the meat into pieces, add avocado or cucumber and season with natural yogurt! You have the perfect lunch or dinner. You can take a piece of whole grain bread with it!

PP salads with chicken breast - 20 dietary recipes

Dietary breast with vegetables in the oven

How to make a real dinner with meat and vegetables, without adding vegetable oil? The best option is to bake everything in a baking bag. Then the vegetables and meat will release juice and the dish will be juicy and soft. Another secret is the correct selection of vegetables. What's the best thing to take?

• Tomatoes. They are great at releasing the juice we need so much.
• Pepper. We give preference to red sweet pepper.
• Onion. You can take not ordinary onions, but leeks, then your dinner will be more refined and tastier.

This is a mandatory and basic list of vegetables for baking in the sleeve. Feel free to add other vegetables if you wish! For example, cauliflower, green beans.

How to prepare everything:

1. cut the breast into pieces.
2. mix with vegetables.
3. season with your favorite spices.
4. fold into sleeve.
5. Cook for 40 minutes, temperature 200 degrees.

How to cook juicy diet chicken breast

You can prepare a delicious dietary dish using regular kefir! This is an excellent replacement for sour cream, which makes the meat juicy and tender.

• 400 grams of breast.
• 1 glass of kefir.
• 1 onion. Cut into half rings.
• 1 clove of garlic.
• Favorite spices and herbs.

Add all the spices and chopped garlic to the kefir. In a container, marinate the fillet in this sauce with the addition of onions. We're waiting for an hour. Then bake in the oven for 40 minutes, temperature 180 degrees.

Important! The problem with cholesterol is quite acute in many countries. The recommended maximum intake of saturated fat for an adult woman is no more than 20 grams per day, and for a man no more than 30 grams per day. However, on average people consume 20% more than the recommended limit. According to British nutritionists, one way to reduce saturated fat in your diet is to avoid fatty meat products. This is especially true for prepared meat products, such as sausage, frankfurters and others. Eating chicken helps significantly reduce the amount of saturated fat.3