Proper nutrition recipes with chicken breast in a frying pan. 5 Chicken Breast Recipes You'll Love

Publication in the group: Healthy eating (HE)

The popularity of dietary dishes made from chicken breast is based on four fundamental factors - the scientifically proven benefits of poultry meat, its relative cheapness, the absence of a shortage of the product (the world's chicken population is more than 19 billion, which is three times the world's population), as well as limitless choices. the best PP recipes.

General principles for cooking chicken breast

The demand for poultry meat included in the healthy food menu is explained by the following manifestations:

strengthening the immune system due to the content of vitamins A, C, PP in the product;
restoration of muscle mass after intense training;
intensification of the process of losing weight due to the low fat content of meat;
absorption of gastric acid, which has a healing effect in gastrointestinal diseases;
normalization of metabolic processes due to the content of vitamin B in meat;
strengthening the nervous system, improving blood circulation due to the presence of elements such as zinc, iron, magnesium and potassium in the product;
quick satisfaction of hunger for a very long time, which is explained by the high level of protein in the product.

The mild taste of chicken meat allows it to be combined with almost any seasoning, creating sour, sweet, salty, spicy or combination shades.

At the same time, for healthy nutrition it is important to adhere to the following culinary principles for preparing chicken breast:

To preserve the juiciness of rather dry “white” meat, it is recommended to use the method of pre-marinating it. Dietary options for processing chicken, which, for example, are used by athletes, contain in their sauces such a tasty and healthy base as yogurt, freshly squeezed pomegranate juice, lemon juice, orange pulp, soy, tomato, grapefruit, wine, honey and many other ingredients.
A successful method of “sealing” meat juices inside a chicken breast is to cook them in lezon or in traditional breading, if the priority of the food is not its calorie content.
It is possible to preserve the beneficial substances contained in the product with minimal heat treatment of meat. To do this, you need to cut the breast into thin strips, then quickly, for about 10 minutes, fry the meat with constant stirring.
Before baking in the oven, the fillet should be covered with a sheet of parchment, which is guaranteed to retain the juices inside the meat and prevent it from drying out.
A useful life hack is to heat chicken parts for subsequent frying in a cold frying pan, gradually adding heat. With this method, the fat will be evenly distributed throughout the fillet during heat treatment.

The main condition for creating healthy food is the use of exceptional fresh and high-quality raw materials.

French Baked Chicken Breast

Creamy, garlicky chicken combines spicy, salty and slightly sweet flavors. Even though this recipe is dietary, it is ideal for the whole family and even for the holiday table.

Well, who said that something tasty can’t be healthy?

To prepare you will need only half an hour of time and a small amount of ingredients:

Chicken breast - 2-3 large pieces;
Flour - 2 tablespoons;
Salt and pepper to taste;
Garlic - 3 cloves;
Olive oil - 2 tablespoons;
Paprika;
Low-fat milk - 4 tablespoons;
Low-fat cream - 100 ml.

*Quantity of ingredients is for 4 servings

French Baked Chicken Breast

Step-by-step preparation of chicken breast:

Step 1: First, we clean the chicken from bones and skin, cut off the fat layers, then divide each fillet into two more parts. Place everything in a large bowl and sprinkle seasonings on top: salt, pepper and paprika. Mix thoroughly.
Step 2: Now let's prepare the marinade for the chicken. To do this, mix warm milk and cream, chopped garlic in a small bowl. Add our marinade to the chicken, mix and put in the refrigerator for half an hour.
Step 3: Preheat the oven to 200 degrees. Cover a baking sheet with foil, brush thoroughly with olive oil and sprinkle flour on top (flour is necessary to absorb the juice that drains from the chicken).
Step 4: After half an hour, take the chicken out of the refrigerator, place each piece on a sheet, leaving about 1-2 cm between them. Pour the marinade remaining in the bowl on top.

Place in the oven for about 7-10 minutes, then remove and carefully turn over. Bake for another 5 minutes. The cooked chicken can be topped with fresh parsley or low-fat cheese. Serve with rice or boiled potatoes - bon appetit!

Chicken chops

The PP of chicken breast dishes is best demonstrated in layers of meat processed with a culinary hammer.

Batter prepared without eggs using corn flour will help preserve the juicy and healthy properties of the fillet.

Ingredients

The table shows the components necessary to create the treat:

Grocery list	Components
Sunflower oil	60 ml
garlic cloves	5–6 pcs.
Liquid honey	80 g
Freshly ground red pepper	20 g
Chicken fillet	6 pcs.
Table mustard	60 g
Corn flour	110 g
Fresh mayonnaise	100 g
Ground paprika	10 g
Drinking water	250 ml
Table salt	taste

The number of ingredients offered is optional. Traditional mustard can be replaced with Dijon mustard, which has a milder and sweeter taste. It is recommended to replace sunflower oil with olive oil and mayonnaise with sour cream, which will have a positive effect on the benefits and taste of baked chops.

Step-by-step cooking process

Sequence of cooking steps:

The work begins with the formation of a softening marinade. To do this, you need to put high-quality mayonnaise (it is better to use homemade sauce), pepper, chopped paprika, the desired amount of table salt and sunflower oil into a bowl.
The resulting composition should be mixed well until all components are completely combined.
Now you need to prepare the chicken fillets. To do this, you need to rinse them under running water, blot the product with disposable towels, then remove all existing films and greasy parts.
After this, you need to cut the breasts into thin layers. It is recommended to do this across, not along, the fibers. The thickness of each piece should be approximately 1–1.5 cm. The speed and degree of frying of the meat, as well as the taste of the finished dish, depend on correct cutting.
Then you need to place the resulting fillet parts on a cutting board, cover the slices with cling film to prevent blood from splashing, then beat the portions with a culinary hammer.
The prepared workpiece must be filled with marinade and left in this form for approximately 1.5–2 hours.
When the meat is marinated, you need to pour water into a deep container, add sifted flour and 1 tsp. table salt. The resulting mass should be mixed with a whisk until all lumps disappear.
All that remains is to heat the oil in a frying pan, then dip the fillet pieces one by one in the corn batter, place portions in hot fat, then fry the meat on both sides (about 3-5 minutes on each) until golden brown.

The finished breast parts should be left briefly on paper napkins to remove excess fat, then serve the treat hot with fresh vegetables or homemade pickles.

Dietary chicken in the oven in the sleeve. Diet chicken breast in the oven

If you want to cook a healthy dish, then you should like dietary chicken in the oven. It is prepared very simply and quickly, in just 5 minutes, the oven will do the rest for you. The chicken tastes very tender, juicy, and most importantly, without a drop of fat, because we will bake it in the sleeve. It is with this method of cooking that chicken breast turns out very tasty and tender, because it is cooked in its own juice. Spices add a piquant taste, so don’t skimp on them, and the meat will turn out tasty, spicy and aromatic.

You can prepare many dishes from chicken, because it goes well with a variety of foods. But it can be made dry or oily; not everyone can make it healthy, tasty and dietary. And the best way to cook it is in the oven, because it cooks gradually.

How to cook diet chicken breast

Take fresh fillet and rinse it under running water. Place the meat on a dish or cutting board, pour a little vegetable oil on it and generously sprinkle it on both sides with salt, turmeric, and ground black pepper.

We take a baking sleeve, cut it to the size of the fillet and place it in it, tying the ends with ribbon. Place the baked mixture in the oven for 20 minutes at 200C.

Remove the chicken from the oven and let it cool slightly. Cut it into pieces and serve with your favorite side dish: potatoes or rice. This chicken can be eaten cold or hot. When cold, you can use it to make sandwiches.

Tips on how to deliciously cook diet chicken breast

The chicken must be fresh, the taste of the dish depends on this.
The best spices are: turmeric, sweet paprika, nutmeg, curry, ground black pepper, dried basil, cumin.
Vegetable oil is added for juiciness, because the meat product itself is dry.
If you want a richer taste, you can marinate it in a marinade of honey, soy sauce and lemon juice.
You need to bake at a temperature of 180C -200C degrees, that’s when the chicken will turn out tender.
If you want to give the meat a golden brown crust, then 5 minutes before the end of cooking, cut the baking bag and open it slightly.
And if you like vegetable side dishes, then add to the baking sleeve: thinly sliced carrots, bell peppers, zucchini, and tomatoes. The pieces should be small so that they have time to cook.
This dish can be prepared for children, just remove the ground black pepper. So, if you want to eat healthy or are just on a diet, then diet chicken in the oven is a great option for dinner or a snack.

Diet chicken breast soup

A light first course of poultry fillet is useful for people in the postoperative period, as well as for anyone who wants to lose excess weight.

Preparation next.

Ingredients

To prepare food you will need:

sunflower oil - 10 ml;
sweet pepper, ripe tomato - ½ fruit;
chicken breast - 1 pc.;
broccoli - 150 g;
carrots - 1 pc.;
potatoes - 2 pcs.;
onion - ½ head;
laurel leaf - 1 pc.;
peppercorns - 3–5 pcs.;
table salt, fresh herbs - optional.

Step-by-step cooking process

Sequence of preparation steps:

First you need to fill the pan with 1.5 liters of drinking water, then put the container on the fire.
While the liquid is heating up, you need to process the chicken breast in the usual way, then cut it into small pieces.
When the water boils, you need to lower the cold cuts into it, heat the mixture until it boils, immediately reduce the heat intensity, remove the foam, then cook the product for 10 minutes.
In the meantime, you need to peel the vegetables, chop the onion into cubes, then saute it in oil until soft.
Now you should add chopped carrots and striped peppers to the vegetable, continue the process while constantly stirring the placed components.
After 5 min. you need to add small pieces of tomato to the contents of the frying pan, then simmer the mixture covered for about 5–7 minutes.
Next, you need to place potatoes, divided into cubes, and broccoli, disassembled into inflorescences, into the meat broth, then you should cook the products until soft.
At the end of cooking, you need to add the vegetable mixture from the frying pan to the future soup, throw in a bay leaf and peppercorns, and season the broth with salt.

All that remains is to bring the resulting mass to a boil, and then finish cooking the dish. The treat should be served hot, garnishing the food with chopped herbs.

PP cutlets

PP chicken breast dishes, prepared using the method of chopping the meat, turn out very juicy, tender and beautiful.

PP chicken breast dishes - a recipe for making delicious cutlets.

Useful qualities will be provided by the process of preparing cutlets using steam.

Ingredients

To create PP cutlets you will need:

fresh herbs - 2 bunches;
chicken breast - 400 g;
onions - 2 pcs.;
eggs - 2 pcs.;
salt, pepper - according to preference.

Step-by-step cooking process

Step-by-step creation of food:

To obtain minced meat, you first need to wash the meat, blot it with paper napkins, and remove all films and tendons.
Now you have to chop the fillet. This can be done using a food processor or blender. However, the healthiest and most delicious cutlets are made from minced minced meat. To do this, it is advisable to freeze the product a little, so that you can then quickly and easily divide the piece lengthwise into thin plates, then chop them into long narrow strips, which, in turn, are cut into small cubes.
After some manipulation, you will need to add chopped herbs, chopped onions, salt, pepper and eggs to the resulting composition.
The resulting mass must be kneaded well with your hands, then left for about 20–30 minutes. in the refrigerator to form the best texture of the product.
Next, you need to make small cutlets from the minced meat, place them slightly apart from each other on the oil-treated steamer rack, then send the workpiece to the kitchen device.
The products should be cooked for approximately 10–12 minutes.

Hot food should be placed on portioned plates and served with green peas and fresh vegetables.

Chicken fillet in a frying pan: simple, tasty and delicious

It is better to take the breast chilled or defrost it frozen. This is what a perfect chicken breast looks like

Before cooking, you need to cut out the bone and remove the skin, if there is any. You get 2 beautiful fillets, which are very convenient either for using whole, for stuffing, or for cooking in pieces.

If we talk about frying in a frying pan, then supporters of proper nutrition imagine this process a little differently. There will be no oil or fat in it - in pp nutrition this is the only correct option. And yet it will be delicious to fry!

In a frying pan, foods are stewed or simmered in a small amount of water, juice, sour cream, yogurt (we only use fermented milk with a low fat content). Using non-stick cookware allows you to fry meat until golden brown and crisp without a drop of oil at all.

Fillet with basil

I'll start with a simple recipe that I cook often, especially when I need to lose 1-2 extra pounds.

Nutritional value per 100 g:

Calories: 137
Proteins: 26
Fats 3,3
Carbohydrates: 1

Products:

500 g chicken fillet (or 1 breast)
4 sprigs basil
4 small onions
3-4 tbsp. soy sauce
0.3 tsp khmeli-suneli
pinch of salt (optional)
0.5 tbsp vegetable oil

Preparation:

Chop the basil leaves with a knife or grind in a blender.

Cut the onion into thin half rings, sauté in a frying pan, adding vegetable oil.

Cut the chicken fillet into not very large slices.

Bread each piece separately in basil or simply mix chicken and basil.

Add to sautéed onions.

Fry for 3 minutes over high heat, stirring constantly to remove any raw areas.

Pour in soy sauce, add seasoning, reduce heat to medium, cover and simmer for 7 minutes. If desired, add a little water and salt during the process.

Chicken breasts with tomatoes and mozzarella

Delicious chicken breast in a frying pan with mozzarella, tomatoes and sour cream sauce - what could be better?

The piquant taste of cheese and tomatoes, the creamy taste of sour cream (low-calorie, of course!) - taste madness!

They are also called caprese breasts because of their similarity to the salad of the same name.

Nutritional value per 100 g:

Calories: 117
Proteins: 17
Fats 5
Carbohydrates: 2

Ingredients:

chicken breast - 2 halves
mozzarella – 100 g
tomatoes - 2 pcs.
sour cream 10% - 200 ml
salt, spices - to taste
fresh basil - a few sprigs

Preparation

We cut the chicken breast halves to create a pocket in each. In them we will add sliced tomatoes, a whole sprig of basil and cheese (in thin slices). You can fasten the edges of the “pocket” with toothpicks.
Add a pinch of salt to the sour cream and black pepper on the tip of a knife. Let's mix.
Place the stuffed breasts in a frying pan. Pour in sour cream sauce.
At the lowest heat with the lid on, the dish will be ready in 40-45 minutes.
When serving, sprinkle with finely chopped fresh herbs. Which? According to your taste! Try just basil, although parsley would be a tasty addition.

Chicken shashlik in a frying pan

This dish tastes very similar to real shish kebab, although it is cooked in a regular frying pan.

The meat turns out tender and juicy thanks to a simple marinade based on lemon juice and onions.

Nutritional value per 100 g:

Calories: 127
Proteins: 24
Fats 2,3
Carbohydrates: 1

You will need::

boneless chicken breast - 500 g
onion - 1 pc.
lemon - 1 pc.
soy sauce - 1 tbsp.
seasonings - a little pepper

It's not difficult to prepare:

Cut the meat into pieces the size of a matchbox. Add soy sauce and spices (black and red pepper will be enough).
Peel the onion and cut into half rings. Mix with meat and knead a little with your hands so that the onion releases juice.
Squeeze the juice out of the lemon (be careful not to get any seeds in it!).
Add it to the meat and onions. Mix and leave to marinate for 30-60 minutes.
Heat the frying pan on fire. Squeeze the liquid from the meat and onions and place in a hot frying pan.
“Fry” under the lid on fire for 10 minutes. After removing the lid, wait until the liquid has completely boiled away. Our kebab is ready to be served! Prepared aromatic chicken fillet quickly and tasty in a frying pan!

Bomb recipe: chops in foil with vegetables

This recipe for chicken breast in a frying pan is quite unusual.

First you need to make the chops.

They are tightly wrapped in foil and fried in a dry frying pan.

Foil prevents tasty, healthy meat and vegetable juice from escaping and burning.

You can also serve them in the “clothes”, slightly unfolding them.

Even those who are cooking for the first time are guaranteed to get such delicious chicken fillet in a frying pan!

Nutritional value per 100 g:

Calories: 118
Proteins: 19
Fats 1
Carbohydrates: 5

Products:

chicken breast - 1 pc. (this is about 500 g)
onion - 1 pc.
carrots - 1 pc.
zucchini - 1 pc.
tomato - 1 pc.
salt, spices - to taste

Preparation step by step:

Cut the fillet of each chicken breast half lengthwise into 2 parts. Beat them lightly - you get 4 large flat pieces.
Wash and peel the onions and carrots. Cut the onion into cubes, three carrots.
Cut the tomato into 8 thin slices.
Wash the zucchini and cut into circles or cubes.
Prepare 2 sheets of foil. Lightly grease the inside with vegetable oil.
Place vegetables and meat in layers. The first layer is zucchini (slightly add salt to it). The second is chops (salt and pepper). Next - onion and tomato with carrots (a little salt and pepper!).
Wrap it in foil carefully and tightly (if the juice leaks out, it will start to burn). Heat the frying pan over the fire and lay out the “bags”. Fry on each side for 15 minutes.
A delicious and original chicken fillet dish in a frying pan is ready!

You can take a variety of vegetables - even just a mixture of frozen ones. Take it straight out of the freezer and pour it in, no need to defrost.

Salad

The presented dish is often included in the PP menu. The composition of the cut allows for the inclusion of a wide variety of components that are best combined with chicken meat.

Ingredients

To prepare the salad you will need:

olive oil - 2 tbsp. l.;
lemon/lime juice - 2 tsp;
young cucumbers, ripe tomatoes - 2 pcs.;
chicken fillet - 400 g;
avocado - 2 pcs.;
bell pepper fruits - 2 pcs.

Step-by-step cooking process

Sequence of cooking steps:

First, you need to fill the pre-treated breasts with drinking water and put the container with the product on the fire.
When the liquid begins to boil, it should be slightly salted, then boil the fillet for about 10–15 minutes. until ready.
Hot meat should be removed from the broth, cooled, then cut into medium-sized cubes.
Now you need to peel the avocado, remove the pit using a dessert spoon, and finely chop the fruit pulp.
Sweet peppers must be de-seeded, the vegetables washed, then cut into thin strips.
Next, you need to combine all the prepared ingredients in a salad bowl, sprinkle the products with lemon/lime juice, and season the composition with olive oil.

All that remains is to carefully mix the mass and consume the salad immediately after final preparation.

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.

Wash and chop the mushrooms into small cubes.
Finely chop the onion.
Fry mushrooms and onions in oil.
Add cottage cheese to the mushrooms, add salt and stir.
Cover with a lid and simmer over low heat for 10 minutes. The filling of the envelopes is ready.
Now let's take care of the meat casing; dietary chicken fillet should be without skin, fat and bones - only meat in one piece.
Rinse the fillet and beat with a hammer to a thickness of 1 cm.
Sprinkle the meat with spices on both sides.
Place the filling in the middle of the chicken pieces.
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.
Wrap each envelope in foil.
Place the envelopes on a baking sheet and place in the oven.
Bake for 30 minutes at 180 degrees.

With potatoes

PP dishes prepared from chicken breast and pieces of tubers allow you not only to quickly satisfy your hunger, but also to gradually get rid of extra pounds. The desired result is obtained due to the proposed cooking method.

Ingredients

To create food you will need:

sunflower oil - for frying;
ripe tomatoes - 10–12 pcs.;
onion - 2 pcs.;
chicken meat - 1 kg;
eggplants - 6 pcs.;
carrots - 2 pcs.;
potatoes - 5–6 pcs.;
garlic cloves - 2-3 pcs.;
salad peppers - 4 pcs.

Step-by-step cooking process

The sequence of stages of creating food:

First you need to cut the pre-prepared chicken breasts into large pieces.
Then you need to peel all the vegetables, chop the carrots and onions into strips, chop the potatoes into small cubes, and arrange the eggplant in the same form.
Now you should heat a thick-bottomed frying pan, spray it with sunflower oil from a spray bottle, put onions and carrots in a container, saute the slices with constant stirring over medium heat.
When the vegetables become soft, you need to add pieces of chicken meat to them, fry the product for 4-5 minutes, then add potatoes to the mixture.
After about 7–10 minutes. Place eggplants and sweet peppers in the container. To prevent the food from burning, you need to pour a little drinking water into the pan.
After a short frying, add tomatoes chopped in a blender, season the food with salt and pepper, mix the mass well, then simmer it covered until the potatoes are ready.

Instead of a frying pan, you can use a cast iron pot, in which the food will simmer in its own juices, preserving its beneficial properties and natural aromas.

Unusual 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.

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

With tomatoes

Chicken breasts go great with fresh tomatoes. Miniature cherry tomatoes will not only decorate a dish, but also, baked with meat and fragrant seasonings, will make a healthy and low-calorie dish.

Ingredients

For cooking you will need:

olive oil - for processing the mold;
bell peppers - 5–6 pcs.;
cherry tomatoes - 8–10 pcs.;
chicken breasts - 4–5 pcs.;
dried rosemary - 1-2 pinches;
balsamic sauce - for serving the dish.

Step-by-step cooking process

Description of preparation steps:

First you need to wash and dry the chicken meat, then rub it with table salt and freshly ground pepper. The resulting preparation must be left to stand for approximately 20–30 minutes.
Meanwhile, cut the tomatoes into 3-4 parts.
After this, you need to make not very deep cuts in the marinated fillets, place tomato slices in the formed “pockets”, sprinkle them with dried rosemary.
The shaped pieces need to be placed in an oil-treated fireproof dish, and parts of the bell pepper, divided into halves, should be placed around the meat.
The completed form must be submitted within 30 minutes. into an oven preheated to 200–210 °C.

Place the finished chicken breasts on a serving platter, pour balsamic sauce over the meat, garnish with rosemary sprigs, then serve immediately.

With vegetables

PP chicken breast dishes are often supplemented with other healthy ingredients. The proposed method of preparing poultry meat represents the Brussels version of creating the dish.

Ingredients

To prepare the treat you will need:

olive oil - 80 ml;
lemon juice - 2 tbsp. l.;
garlic cloves - 5–6 pcs.;
bulbs - 4 pcs.;
Brussels sprouts - 1 kg;
poultry fillet - 900 g;
low-fat chicken broth - 1 tbsp.;
quinoa or arabio rice - 2 tbsp.;
table salt, ground cumin, pepper - optional.

Step-by-step cooking process

Sequence of cooking steps:

Initially, you need to place the pre-processed breasts in a heat-resistant form, quickly fry the meat in oil until golden brown, then transfer the fillet to a plate.
Now you need to add a little more oil to the emptied frying pan, then sauté the peeled, finely chopped onion and garlic in it until soft.
Then add pre-washed quinoa or rice to the vegetables and fry the mixture for 2 minutes.
Then you need to pour the broth over the food, season the mixture with salt, cumin and pepper, and heat the contents of the container to a boil.
Next, you need to add Brussels sprouts to the products, mix everything, place golden pieces of chicken breasts on top, then sprinkle them with lemon juice.
All that remains is to close the mold and send the workpiece for 40 minutes. into an oven heated to 180 °C.

The treat should be presented hot.

Juicy chicken breast recipe for proper nutrition

Chicken breast, of course, if it is not fried with the skin on in butter, is the basis of many dishes and recipes in the diet and nutrition menu. I myself often cook it for my household. But at the very beginning of our “acquaintance” with her, I periodically encountered the dryness of this meat. Now this doesn’t happen anymore, you can say that I have a black belt, or rather an apron, in cooking juicy chicken) Our favorite option is baked chicken fillet in foil. This makes cooking very easy and convenient. So today we will try to cook such chicken. a video
to help us in the kitchen , in which we can learn a couple of practical cooking tips. Let's begin. Ingredients for preparing juicy chicken breast for two servings: Chicken breast - 2 fillets - approximately 500 grams; Soy sauce - 2 tablespoons; Olive or sesame oil - 2 tablespoons; Fragrant dried herbs - thyme, rosemary, marjoram, oregano; Bay leaf - 2 pieces; Ground black pepper - to taste.

In this chicken breast recipe, you don’t need to use salt at all, because soy sauce itself is salty, and we don’t need too much salt. Moreover, if we want to include such breasts in a healthy diet, it means that salt must be kept to a minimum; it retains excess water in the body and stimulates the appetite.

As for herbs and spices: the “bouquet” that is offered to us in the recipe is perfect for chicken, but if you want to remove something or add your favorite spice, no one will stop you) - you are cooking in your own kitchen! Personally, I add asparagus or green beans everywhere for health and deliciousness. You can choose a side dish to suit your mood - such a juicy chicken breast in foil will go well with rice, pasta, and baked potatoes. I also like to cook breast meat in foil because you can quietly hide a side dish or vegetables under the meat and end up with a full-fledged, delicious dish. Well, I hope everything works out well for you too and that the recipe for juicy chicken breast will end up in your healthy nutrition menu. Healthy things can be tasty - and that’s for sure. Cook with pleasure and eat for health.

In the microwave

Baking a chicken breast in the microwave is the easiest way to get very juicy and healthy meat with a minimum food set.

Ingredients

To prepare the food you will need:

chicken fillet - 5 pcs.;
fresh kefir - 350 ml;
table salt, seasonings (a mixture of turmeric and peppers) - according to preference.

Step-by-step cooking process

Step-by-step execution of the recipe:

First you need to wash and dry the breasts, free them from skin, films, bones and tendons, sprinkle with a small amount of table salt and pepper.
Now you should place the parts of the bird in a heat-resistant glass pan, pour kefir over the fillet, and keep it like that for about 15–20 minutes. During this period, the breasts will not only have time to brew, but also completely absorb the fermented milk product.
Next, you have to send the workpiece for 15–20 minutes. in a microwave turned on at full power (on average from 750W).

After the sound signal about the end of the operating mode, you need to remove the dishes from the electrical appliance, place the breasts on a wide plate, serve the hot treat hot, pouring the resulting juice over the food.

Useful tips and tricks

One of the fundamental conditions for proper nutrition is the consumption of lean meat, such as chicken breast.

It will not be particularly difficult to prepare tasty and healthy dishes from this component if you take into account the following recommendations:

When choosing a product, you should give preference to chilled, but not frozen meat, the packaging of which is labeled “No Antibiotics.”
The chicken breast should be examined carefully. If there is a distinct white stripe on pieces of fillet running parallel to the muscle fibers, such a feature indicates several negative factors: the bird lived in a stationary state, ate feed with additives, including growth hormones, was often sick, and its vital functions were supported with the help of antibiotics. Meat with such veins will not benefit the body, since its fat content is 224% higher than normal, and, on the contrary, the protein content is almost 2 times less.
It is better to pound meat not on a wooden board, which quickly absorbs the released juices, but on a glass or plastic surface.
To make the poultry fillet as soft and juicy as possible, you should use a culinary life hack - soak the product for a few seconds in a saline solution.
When using vegetable oil, it is better to spray the frying pan, baking sheet or baking dish with a spray bottle, which will save the product, maintain its proportions, and minimize the consumption of fat.
It is advisable to fry meat in a small amount of broth or drinking water. Heat treatment of the product using butter (butter or sunflower) doubles the calorie content of food.

PP dishes made from chicken breast and making up the main part of the menu put a significant load on the liver due to the high protein content in the product, so to minimize this effect, nutritionists recommend drinking at least 2 liters of filtered water per day.