How to cook chicken breast tasty and dietary
Chicken breast is an indispensable product in the diet and fitness diet. It is rich in protein and contains virtually no fat. However, it is the fat that gives the food its taste, and in order to cook chicken breast tasty and dietary, you need to try. Here marinades, various cooking methods, spices and herbs will help you.
Chicken breast marinades
Marinated not only meat for barbecue, but also ordinary chicken fillet. To do this, use a base - homemade or soy sauce, kefir, various herbs, seasonings, spices. The average marinating time is two hours. Sometimes the chicken is kept in the marinade either for a whole day or for only half an hour, depending on the recipe.
For dietary purposes, choose non-nutritive marinades. For example, a honey or cream marinade makes meat tastier, but adds a lot of calories to it. And ginger, spicy or kefir marinade will practically not affect the final calorie content of the dish.
To prepare the ginger marinade, mix the grated ginger, salt, juice and orange zest, pour over the breast and leave for a day.
To make a hot marinade, grate the garlic and chop the onion finely, add lemon juice, salt and a mixture of your favorite peppers. A couple of hours is enough for you to get a spicy and aromatic fillet.
If you don't like the spicy taste, try cooking the chicken in a kefir marinade. The meat is tender and juicy with a pleasant creamy aroma (calorizer). Add garlic, salt and black pepper to kefir. The breast should be soaked for 10-12 hours.
Chicken Breast Spices
Not all spices are suitable for chicken. Vanilla and cinnamon are definitely not suitable, but different types of pepper, paprika, fenugreek, ginger, curry, coriander, rosemary, oregano and dried garlic are ideal.
Some spices, like cumin, cumin and dark mustard, need to be fried in a dry skillet to reveal their flavor, while powdered spices are added to the dish a few minutes before the end of cooking.
In some cases, spices can be added at the beginning, for example when preparing a marinade, adding to minced meat or filling, and when cooking in a pan or grill.
Spices will allow you to play up the national motives of Indian, Italian, Georgian cuisine. Indian cuisine is characterized by the use of various masals (a mixture of spices), curries, turmeric, bay leaf and cardamom (calorizator). Italian cuisine is distinguished by the use of herbs - dried oregano, basil, thyme. Georgian cuisine is often hops-suneli (a mixture of spices), rosemary, parsley, oregano.
Chicken breast cooking methods
While losing weight, you can eat not only boiled meat. For those who are losing weight, a variety of methods for preparing dietary products are available, such as baking, stewing, grilling, blanching, cooking in a plastic bag, frying in a non-stick pan. Chicken breast can be cooked as chops, diet cutlets, muffins, crumbled into a salad, or stuffed.
You can stuff a chicken breast with a mixture of cottage cheese, herbs, garlic and salt, fresh vegetables or fruits. The taste of baked breast with fillets will change if you crush it with a little cheese. Choose a low fat cheese that won't add many extra calories to your meal.
Cutlets and muffins can be prepared in the same way by mixing chicken fillet minced in a blender with egg, onion, salt, black pepper and two teaspoons of whole grain flour. These cutlets will last for several days - you don't have to stand by the stove.
Chicken breast salads are always tastier than without it. It goes well with any vegetables.
How to Diet Chicken Breast?
Any recipe can be made healthier and more dietary. The most non-dietary is frying in oil. Meat absorbs oil and becomes more nutritious, so you will have to give up frying in oil. If oil cannot be avoided, then use the minimum amount of it - one teaspoon.
Always remove skin and visible fat from the breast. Fillet and chicken breast are not the same thing. The calorie content of the breast with skin is higher than that of fillets.
If your recipe uses cream or sour cream, go for the low-fat options. They can also be replaced with Greek yogurt.
Cheese should also be chosen with a low fat content. Mozzarella and other dietary cheeses are good options. Remember that a serving of cheese is equal to 30 grams, so calculate it for the recipe so as not to eat more than you need.
Alcohol makes meat tastier, but save it for special occasions. In the daily diet, it will make the meat more calories. Alcohol is empty calories.
When making chicken cutlets, use a small amount of flour as the meat is quite dense. Our grandmothers and mothers added white bread to the cutlets to increase their weight and feed everyone. Decide for yourself what you need - to fill your stomach or get valuable protein and improve your figure?
You should not use mayonnaise and various commercial sauces - they add extra calories to the dish. Prepare the marinades yourself. The fewer high-calorie ingredients they contain, the better for your shape.
No matter what recipe you cook your chicken, never pierce the meat with a fork or knife, but use a wooden spatula. Salt the chicken towards the end, as salt draws moisture from the meat and makes it drier. All poultry dishes taste better if they stand for 30-60 minutes.
In the Recipes section, you will find many options for preparing fillets with already calculated calories - step-by-step recipes for main courses, appetizers, cutlets and salads.
The articles "How to cook chicken fillet" and "What can be made from chicken and chicken breast" show holiday and everyday chicken fillet recipes.
The article "Fasting day on chicken meat" describes the essence of unloading on chicken, how to carry it out correctly and without harm to health, and people's feedback on this mono-diet.
Speaking of dietary and, at the same time, delicious recipes, let's give a few of just such recipes for cooking chicken meat.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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