Main courses for weight loss are a necessary component dietary nutrition. Along with low-calorie salads and light soups these simple culinary delights take important place in a proper, balanced diet. Of course, for dietary recipes for main courses for weight loss, it is not chicken legs and fatty fish that are used, but chicken breasts, white fillets, turkey and low-fat varieties of sea and river fish.

Chicken breast recipes for weight loss

Chicken breast is an ideal product for weight loss. It contains minimal fat and “bad cholesterol”.

Chicken breast stuffed with rice.

To prepare this second course recipe for weight loss you will need:

5 chicken breasts. Brown rice or a mixture of white and brown - 100 g. Parsley - 1 bunch. Unsweetened apples - 2 pcs. Vegetable oil-1 tsp. Natural spices to taste (black pepper, khmeli-suneli).

Cooking method:

1. Boil the rice until half cooked, drain the water, and cool.

2. Peel the apples and grate them on a coarse grater.

3. Finely chop the greens, mix with rice and apples, add salt.

4. Chicken breasts should be cut into thin layers (cut the breast lengthwise), lightly beaten, and stuffed with the resulting mixture. The edges of the breasts can be pinned with a toothpick or tied with thread.

5. Place the rolls in a frying pan or on a small baking sheet.

6. Add 1 tsp to half a glass of water. vegetable oil and seasonings. Stir the mixture well and pour it over the chicken breasts.

7. Place in the oven or on the stove, after covering the pan with a lid.

8. Cook for 20 minutes. You can serve hot, after removing the toothpick or cutting

Chicken breasts in kefir.

To prepare this chicken recipe for weight loss, you need to take:

Skinless chicken breasts - 600 g. Kefir 1% fat - 1 cup. Dill, garlic, black pepper - to taste.

Cooking method:

1. First prepare the dressing: pour kefir into a saucepan, add finely chopped dill, garlic and pepper.

2. Place the breasts, cut into portions, into the resulting mixture and leave for 30-60 minutes.

3. Close the lid and simmer until done. Bon appetit!

Chicken breast pilaf with mushrooms.

Ingredients:

Chicken breasts - 500 g. Chopped onions - 2 onions. Olive oil - 1 tbsp. l. Carrots - 100 g. Brown rice or mixture - 250 g. Champignons (can be frozen) - 125 g. Chicken broth or water - 250 ml. Tomatoes - 4 pcs. Chopped greens - 2 tbsp. l.

Cooking method:

1. Beat chicken breasts and then cut into cubes.

2. Grease the pan with oil, add the chicken, then fry uncovered for 5 minutes.

3. Season with salt and pepper.

4. Place rice on the meat, pour in broth, cover with a lid and simmer under the lid for 20 minutes.

5. Add carrots and mushrooms and simmer for another 15 minutes.

6. Before serving, sprinkle with herbs.

Mushroom hedgehogs.

Ingredients:

Chicken breasts - 500 g. Olive oil - 1 tbsp. l. Fresh champignons - 200 g. Onions-150g. Yolk - 1 pc. Breadcrumbs -30g. Pepper and salt - to taste.

Cooking method:

1. Cut the washed champignons into thin slices and fry in oil. Finely chop the onion and fry separately. Combine onions with mushrooms, add raw yolk, stir, salt and pepper.

2. Mince the chicken breasts, add salt and pepper, and form the minced meat into flat cakes. Place cooked minced mushroom on each flatbread and form into hedgehog shapes. Bread them in breadcrumbs, simmer in own juice in a frying pan with a little oil.

3. Serve with boiled potatoes and fresh vegetable salad.

Second dishes for weight loss from chicken and turkey fillet

Chicken marinated with lemon.

Chicken fillet for weight loss – ideal option.

Ingredients:

Chicken breast fillet -250g. Olive oil - 1 tbsp. l.

For the marinade: orange - 1 pc., lemon - 1 pc., olive oil - 1 tsp, hot pepper and herbs to taste.

Cooking method:

1. To prepare the marinade, cut the orange and lemon into small slices (without zest). Mix with olive oil and add a little pepper.

2. Soak chicken pieces in the marinade for 30-60 minutes.

3. Place the marinated chicken in a deep frying pan, add water or chicken broth and simmer in its own juices.

4. It’s very tasty to use this recipe for making chicken kebab.

Chicken fillet rolls.

To prepare this chicken fillet dish for weight loss, you need to take:

Chicken fillet - 300 g. Low-fat cottage cheese - 200 g. Prunes - 10 pcs. Garlic - 1 clove. Walnuts, salt, pepper and spices - to taste.

Cooking method:

1. Cut the chicken fillet into thin slices, beat, salt and pepper.

2. Salt the cottage cheese, mix with chopped prunes, you can add garlic and.

3. Grease the fillet with the curd mixture, wrap it in rolls, tie it with thread or secure it with toothpicks.

4. Place the rolls in a greased baking sheet or baking dish, spread the remaining cottage cheese on top. Bake this second diet dish for weight loss in the oven over medium heat until cooked. It will be very tasty!

Chakhokhbili from white meat chicken.

Ingredients:

Chicken fillet - 200 g. Asparagus - 50 g. Tomatoes -50g. Onion - 1 small onion. Garlic - 2 cloves. Greens (cilantro, parsley, basil) -10g. - 2 tbsp. l. Salt - to taste.

Cooking method:

1. Cut the chicken fillet into small pieces, lightly fry with olive oil on both sides over high heat.

2. Boil asparagus for 5 minutes in boiling water, drain the water.

3. Chop the tomatoes, finely chop the onion and herbs, add everything to the frying pan with the meat.

4. Lastly, add asparagus, simmer for 10-15 minutes. Ready!

Turkey in cranberry soy sauce.

Ingredients:

Turkey fillet - 200 g Cranberry - 50 g. A bunch of greens, soy sauce - to taste.

Cooking method:

1. Grate the cranberries, mix with finely chopped herbs and soy sauce.

2. Rub the turkey with the resulting sauce and place on a baking sheet.

3. Bake at 200°C for about 20 minutes, periodically adding sauce to the pan.
4. When serving, cut into portions and garnish with herbs.

Turkey in tomato-rosemary sauce.

Ingredients:

Turkey fillet - 1 kg. Rosemary - 1 sprig. Fresh tomatoes -200g. Onions - 3 pcs. Olive oil - 1 tbsp. l. Flour -20g. Tomato puree -40g. Grape vinegar -50 ml. Sugar -1 tsp. Cinnamon, pepper, salt, herbs, garlic, bay leaf- to taste.

Cooking method:

1. Prepare the turkey, cut into portions, simmer in its own juices, and place in a roasting pan.

2. Chop the onions, mix with tomato puree, sugar, pepper, cinnamon, grape vinegar and rosemary, transfer to the roasting pan with the turkey, stir and simmer for 30 minutes.

3. Then add chopped tomatoes, flour sauteed and diluted with broth, bay leaf, salt and simmer over low heat for another 12 minutes.

4. At the end of stewing, season the turkey with finely chopped garlic.

Look at the photo: this second dish for weight loss is decorated with greens when served.

Seafood main courses for weight loss (with photos)

Seafood– another ideal option for preparing meals for weight loss.

Spaghetti with cauliflower and shrimp.

Ingredients:

Spaghetti - 100 g. Cauliflower (can be frozen) - 100 g. Shrimp - 15-20 pcs. Olive oil -1 tsp. Basil, herbs - to taste

Cooking method:

1. Boil spaghetti in lightly salted water as directed on the package.

2. Boil cauliflower until tender, drain, chop.

3. Boil the shrimp, cool and peel.

4. Mix shrimp, spaghetti and cabbage, season with olive oil, sprinkle with chopped basil or.

Bon appetit!

“Signature” shrimp omelette.

Ingredients:

Egg - 1 pc. Egg white - 2 pcs. Milk 1-1.5% fat - 2 tbsp. l. Peeled shrimp - 10-15 pcs. Vegetable oil - 1/2 tsp. Green onions, soy sauce, dill and parsley - to taste.

Cooking method:

1. In a frying pan, fry green onions and shrimp in vegetable oil (2-3 minutes).

2. Beat eggs with milk and soy sauce, pour this mixture over the onions and shrimp.

3. Cover the pan with a lid and fry until done.

4. Before serving, sprinkle with chopped herbs.

Squid stuffed with mushrooms.

Ingredients:

Squids - 4-5 pcs. Dill -2 tsp. Parsley - 1 bunch. Egg - 1 pc. Champignons (can be frozen) - 100g. Garlic - 2 cloves. Lemon - 1 pc. Ground white pepper, salt, vegetable oil - to taste.

Cooking method:

1. Wash the squid, cut off the tentacles.

2. Peel half a lemon, squeeze out the juice and sprinkle it over the inside of the squid.

3. Grate the zest on a fine grater.

4. Finely chop the squid tentacles and mix with champignons, zest, egg and chopped herbs.

5. Stuff the squid carcasses with the resulting minced meat and secure the edges with a toothpick.

6. Grease the carcasses with oil, wrap in foil and place in the oven, preheated to 200°C.

7. Bake for 15 minutes.

Noodles with shrimp "Easy to cook."

Ingredients:

Buckwheat flour noodles - 200 g. Cherry tomatoes - 5-7 pcs. Soy sauce. King prawns - 5 pcs. Kenyan green beans(frozen) 1 pack. Green onions - optional.

Cooking method:

1. Peel the shrimp, cut the cherry tomatoes in half, finely chop the green onions.

2. Boil buckwheat noodles.

3. Place a cold frying pan on the fire, add shrimp, Kenyan beans and fry, add cherry tomatoes and fry.

4. Then add the strained ready-made buckwheat noodles, pour in the soy sauce and stir.

Fish recipes for weight loss

Fish baked with low-fat cheese.

To prepare this fish dish for weight loss you need to take:

White fish fillet - 350 g. Olive oil - 1 tbsp. l. Tomato (cut) - 1 pc. Onion (chopped) - 1 pc. Low-fat cheese -25g. Low-fat yogurt -2 tsp. Seasonings - to taste.

Cooking method:

1. Lubricate fish fillets oil and grill for 3-4 minutes.

2. Mix the remaining ingredients and place on the fish.

3. Bake until cheese is melted, about 2-3 minutes.

Fish baked with natural yogurt.

Ingredients:

Fish fillet -200g. Zucchini - 300g. Vegetable oil - 1 tbsp. l. Natural yoghurt -125g. Ground black pepper and salt - to taste.

Cooking method:

1. Cut the fish fillet into portions and place on a baking sheet in a thin layer.

2. Salt and pepper.

3. Place zucchini cut into slices on top.

4. Spray everything vegetable oil, pour natural yoghurt.

5. Bake at 200°C for 20 minutes.

Cod in mushroom sauce.

Ingredients:

Cod fillet -150g. Champignons or porcini mushrooms -30g. Lemon - 1 slice. Soy sauce -10ml. Greens - to taste.

Cooking method:

1. Cut the cod fillet into 6-8 pieces and simmer.

2. Place the finished fish in a portioned frying pan, put champignons or porcini mushrooms on top and pour over soy sauce. Simmer until done.

3. When serving, garnish the dietary fish dish for weight loss with herbs and a slice of peeled lemon.

You can also prepare dishes from other low-fat fish.

Fish baked Mediterranean style.

Ingredients:

Pike perch or cod fillet - 600 g. Juice of half a lemon. Garlic - 2 cloves. Walnuts -60g. Egg - 1 pc. Olive oil - 2 tbsp. l. Salt and basil - to taste.

Cooking method:

1. Sprinkle fish cut into portions lemon juice and leave to marinate for half an hour.

2. Grate the garlic on a fine grater, mix with chopped walnuts, olive oil and egg, add soy sauce to taste, finely chopped basil and mix thoroughly.

3. Coat pieces of fish with the resulting mixture, place on a greased baking sheet and bake in the oven for 20-30 minutes at 180°C until the fish begins to form. golden brown crust.

Rabbit dish for weight loss

Rabbit is also considered a dietary meat, so it is gladly used in a balanced diet.

Healthy eating can be very varied and tasty. This is not necessarily a dry piece of chicken and a bland salad. From the same chicken breast you can prepare a variety of dishes that combine benefits, low calories and excellent taste. In this article we have collected interesting, in our opinion, dietary dishes made from chicken breast. We invite you to consider the recipes.

Tender kebab “May”

First, let's prepare the meat. Chicken breasts need to be separated from the bones and the skin removed. Cut the resulting fillet into pieces about 5 cm in size. The meat must be cut along the grain so that the pieces do not fall apart later.

As with any barbecue, the meat needs to be marinated. First, sprinkle it with spices. You can take any herbs, not necessarily Italian ones. Even a ready-made set of barbecue spices will do.

But especially with chicken breast, paprika, oregano, ginger, and all types of peppers are combined. Grate the onions or chop using a blender or meat grinder. The method of grinding does not play a role here, the main thing is to get onion pulp. It is this that will make dry meat tender and soft.

The taste of onion is not felt at all in the finished dish. Mix the pieces of meat with chopped onions and leave in the refrigerator for 1 hour.

After this time, add kefir (or yogurt, whey) to the meat. It is better to take low-fat fermented milk products. They will give the breasts tenderness. Mix everything well and put it in the refrigerator again. Marinating time is at least an hour, but you can leave it for longer time, for example, at night.

Before frying, the meat needs to be salted. The shashlik is cooked over coals until crispy (but not overcooked). When serving, the finished tender kebab can be sprinkled with lemon juice.

Light but satisfying soup “Minutka”

To prepare Minutka soup you will need:

• water - 1.5 l;
• chicken breast - 1 pc.;
• oat bran (or flakes that require cooking) - 2 tablespoons;
• chicken egg - 1 pc.;
• greens - to taste;
• salt - to taste.

Cooking time - 40 minutes.

Calorie content - 72 kcal per 100 g.

This soup is not only dietary. Thanks to oat bran, it is quite filling and cooks very quickly.

The most time-consuming part is preparing the minced meat. To do this, remove the bones and skin, and grind the meat in a meat grinder.

We form small meatballs from the minced meat, throw them into boiling salted water.

When the water boils again, cook the meatballs for about 5 minutes and add oat bran or flakes to the resulting broth. Flakes that do not require cooking will not work. It's better to take Hercules flakes. Mix everything and cover with a lid - let it cook.

And at this time we will break it into a cup chicken egg, beat it with a fork, whisk or blender. When the soup boils, pour the beaten egg into it in a thin stream, stirring continuously.

Wash the greens thoroughly and chop finely. You can take any greens. Standard set - onion, dill, parsley. But there should not be too much of it, so as not to interrupt the delicate taste of the soup.

Sprinkle the soup with herbs and turn off. Let it sit for a few minutes and you can serve.

Warm chicken salad with oranges “Spicy”

To prepare the “Spicy” salad you will need:

• chicken breast - 1 pc.;
• orange - 1 pc.;
• spinach - 1 bunch;
• garlic - 1 small head;
• hot red pepper - 1 pod;
• parsley - several sprigs;
• refined sunflower or olive oil - 1 tablespoon;
• salt - to taste.

Cooking time: 20 minutes (+ 1 hour for marinating).

Calorie content - 94 kcal per 100 g.

Separate the chicken breast from the bones and skin and cut into small cubes. Peel the orange, divide it into segments and cut into pieces of approximately the same size. Peel the garlic, wash the spinach and parsley thoroughly.

The chicken breast for this salad needs to be marinated so that it becomes tender and flavorful. To do this, chop the pepper, garlic and parsley using a blender and mix with olive oil. By the way, you can take less garlic, and the pod hot pepper replace with a few pinches of ground hot pepper - this is for those who don’t really like spicy things.

Mix the meat with the marinade and leave it in the refrigerator for an hour.

After an hour, fry it in a dry hot frying pan without oil until golden brown. Chicken breast, especially marinated, cooks very quickly, so it is important not to overcook or dry it out.

When the meat is fried, the salad can be assembled. On a plate, place spinach leaves in one layer, orange slices and golden chicken on top. Then sprinkle the salad with salt and serve.

Incredibly delicious - an exquisite dessert with cocoa flavor.

Curd pie with apples is a delicious and healthy dessert that you can afford on a diet.

Do you know how to cook delicious potato pancakes with minced meat? Read the recipe.

Fried chicken breasts

To prepare diet fried chicken breasts you will need:

• chicken breast - 1 pc.;
• spices (khmeli-suneli) - to taste;
• salt - to taste;
• lemon juice - from half a lemon;
• foil.

Cooking time: 45 minutes (+ 2 hours for salting).

Calorie content - 189 kcal per 100 g.

A healthy lifestyle and dietary nutrition are not a reason to deny yourself fried chicken. It can also be healthy, but very tasty. And besides, the meat according to this recipe will not burn, and after cooking it you will not need to wash the stove and pan from greasy drops.

So, let's prepare the meat: peel the breast and remove the bones. The fillet needs to be washed cold water and dry with a paper towel. Dry meat will cook better.

Then rub the dried meat with spices and salt. We carefully wrap the prepared pieces in several layers of foil as tightly as possible, without voids.

Heat a dry frying pan and place a package of meat on it. Close the lid and leave for 20 minutes. Then fry on the other side for another 15 minutes, also with the lid closed.

Fried chicken is ready! But before taking it out, you need to let it cool a little so that it is saturated with its juice, and only then open the foil. Before serving, sprinkle the meat with lemon juice.

Dietary dishes from chicken breasts in a slow cooker

Chicken steamed meatballs with cauliflower

To make meatballs you will need:

• chicken breast fillet - 400 g;
• cauliflower - 400 g;
• chicken egg - 1 pc.
• salt, spices - to taste.

Cooking time: 45–60 minutes (depending on the multicooker model).

Calorie content - 115 kcal per 100 g.

These meatballs will appeal to those who don't like cauliflower. It will give the chicken meat tenderness, but its taste will not be felt.

So, you need to separate the cabbage into inflorescences and cook in boiling salted water for a couple of minutes. Place in a colander and leave to drain excess water.

At this time, let's take care of the chicken - twist the fillet in a meat grinder.

We lightly squeeze the cabbage, which has already flowed around and cooled down, with our hands and also pass it through a meat grinder.

Mix cabbage and minced chicken, beat in the egg, add salt and spices. They shouldn't be too hot or spicy. You can take, for example, Italian or Provençal herbs. Or you can simply add a pinch of ready-made seasoning for chicken dishes.

Knead the minced meat and form small, neat meatballs.

Pour water into the multicooker bowl (the amount depends on the specific model). We place a container for steaming on top (usually it comes with a multicooker) and transfer our meatballs into it.

Diet chicken breast pastrami

To prepare pastrami you will need:

• chicken breast - 1 pc.;
• water - 1 l;
• salt - 1 teaspoon;
• garlic - 3 large cloves;
• grain mustard - 2 tablespoons;
• Refined sunflower or olive oil - 2 tablespoons;
• mixture of peppers - to taste.

Cooking time - 2.5 hours.

Calorie content - 157 kcal per 100 g.

Anyone who finds it difficult to refuse sandwiches with sausage or ham should definitely try this dish. Pastrami is healthy, natural, low-calorie and very, very tasty.

You can cook it in the oven or in a slow cooker. In any case, it cooks very quickly.

We start by brining the breast. This will help get rid of the dryness inherent in white chicken meat and get a tender and juicy product.

Remove the skin and leave the meat with bones. We dilute salt in water. We prick the breast in several places with a knife, fork or wooden skewer. Soak it in brine for about 2 hours (more is possible if there is no free time for cooking).

Peel the garlic and cut each clove into several pieces. Remove the fillet from the brine and dry it with paper towels. Next, you need to make several cuts evenly in it, into which you place pieces of garlic.

Mix mustard with oil and add a couple of pinches of pepper. Rub the breast with this mixture.

Then we put it in the multicooker bowl and set the “baking” mode. The time depends on the specific multicooker, but on average it is 8–10 minutes for one side and the same for the other. If the multicooker has 3D heating, then there is no need to turn the pastrami over.

When the required time has elapsed, the chicken breast should not be taken out immediately. Let it sit in the closed slow cooker for 2 hours until it cools. During this time, the meat juices will be evenly distributed in it, it will become tender but dense, and it can be cut into thin pieces with a sharp knife.

Bon appetit!

White chicken meat, due to its unique composition and properties, is one of the key components in the menu compiled for dietary nutrition. The calorie content of a product can increase significantly (frying in oil) or decrease (cooking, steaming) depending on the type of heat treatment.

It is worth noting that adherents healthy eating You should partially or completely avoid eating chicken skin, which, in addition to being high in calories, has the ability to accumulate harmful substances(antibiotics, carcinogens, etc.).

We suggest using the following dietary chicken breast recipes, especially for those who want to have a slim and beautiful body.

Ingredients:

• 1 small chicken breast without skin;
• young leaves of leaf or head lettuce (350-400 grams);
• 250-300 grams of cherry tomatoes;
• 2 fresh cucumbers;
• 1 lemon;
• 50 grams of Feta cheese (any analogue);
• 150 milliliters of natural yogurt;
• a pinch of a mixture of dried Provencal herbs;
• sea ​​salt to taste;
• bunch of dill.

It will take an hour and a half to prepare the salad. Calorie content: per one hundred gram serving - 54 kcal.

Description of preparation:

Chicken fillet in kefir

Ingredients:

• 1 chilled chicken breast;
• 250-300 milliliters of kefir;
• 3-4 branches purple basil(or a pinch of dried);
• a bunch of fresh herbs;
• sea ​​salt to taste.

The total time to prepare the dish is 1 hour 20 minutes. Calorie content: 88 kcal per one hundred gram serving.

Recipe step by step:

1. Wash the bird's breast and blot the moisture with a napkin. Using your index finger, loosen the flesh from the ribs and tear the center portion away from the spine. Trim any remaining meat from the bones, remove fat and skin;
2. Cut the poultry flesh into strips 4-5 cm long, add salt and season with washed and finely chopped basil sprigs;
3. Place the spicy cold cuts in a bowl, pour in fresh kefir and leave to marinate in a cool place for half an hour;
4. Transfer the chicken with the filling to a deep saucepan and simmer over low heat until 2/3 of all the liquid has evaporated;
5. Wash and chop a bunch of fresh herbs well and sprinkle the finished dish with it before serving.

Chicken fillet rolls in the oven

You will need:

• 2 small chicken breasts (about 0.8 kg);
• 2 cloves of garlic;
• 4 teaspoons curd cheese;
• 1 bunch of parsley;
• 1 bunch of chives;
• sea ​​salt to taste;
• a couple of pinches of khmeli-suneli seasoning;
• 1 tablespoon paprika;
• 1.5 teaspoons vegetable oil (for greasing the mold).

The rolls are baked in the oven for about an hour. Calorie content: per 100 grams - 108 kcal.

Cooking recipe step by step:

1. Rinse thawed or cooled chicken breasts well in cool water. Place on a cutting board with the convex part facing up. Using a sharp knife, make a deep cut along the sternum, slightly away from the central cartilage. Helping yourself with your hand, pull the loin away from the sternum, continuing to work with the knife, separating the flesh from the skeletal bones. Repeat the procedure, freeing the remaining pulp from the bones. Trim the fat (if any), pick up the edge of the skin with your fingers and carefully remove it from the finished fillet;
2. Wrap all parts of the prepared fillet in cellophane and beat with a culinary hammer. cutting board without violating the integrity of the pieces (do not make holes);
3. Peel the garlic cloves and pass them through a crusher, turning them into a paste;
4. Salt the chopped meat, rub with garlic gruel and season with suneli hops;
5. While the chops are marinating, prepare the filling. Wash the greens in a bowl. Remove wilted and yellowed parts of plants, roots, soil residues and foreign debris. Finely chop the onion and parsley, pour into a convenient container and mix with curd cheese;
6. Place the chops on the table and spread the filling evenly over them. Roll the spicy chicken pieces into rolls, sprinkle with paprika, and place in a greased baking dish with high sides. Place in a preheated oven and bake for about an hour, adding a little water (basting).

Recipes for delicious dietary chicken breast with buckwheat in the oven

Required Products:

• 0.4 kg chicken breast fillet;
• 20 grams butter;
• 0.1 kg buckwheat;
• 1 zucchini of milky ripeness;
• 1 onion;
• 1 carrot;
• 1/2 pod of sweet bell pepper;
• a pinch of a mixture of Provençal herbs;
• a pinch of sea salt.

The total time to prepare the dish is about 90 minutes. Calorie content: per 100 grams - 60 kcal.

Work progress:

1. Rinse the meat well in a sink under the tap, dry with a paper towel, chop into small slices, salt, season with a mixture of Provençal herbs;
2. Remove the skin from the onion and chop it into thin quarter rings. Place the onion on the bottom of the ceramic pot, followed by the spicy meat slices;
3. Peel the carrots, grate the root vegetable on a coarse grater and place in a pot;
4. The flesh of a young zucchini fruit is tender (the seeds are not hardened), the skin is very thin, so it should not be removed. Wash it, trim the ends, and chop into small cubes, sprinkling with carrots;
5. Wash the buckwheat well, sort it (if necessary) and put it in a pot;
6. Cut half the pepper into strips or cubes (in any shape) and complement the main dish;
7. Add water to the pot so that all ingredients are completely covered, and place in a preheated oven for an hour, covering with a lid;
8. Place a little butter (on the tip of a knife) into the prepared hot dish. Bon appetit.

Recipe for dietary chicken with vegetables in a slow cooker

Required Products:

• 0.35-0.4 kg chicken breast fillet;
• 3 small carrots;
• bell pepper;
• 3-4 cauliflower inflorescences;
• 1 zucchini of milky ripeness;
• salt and spices to taste.

The total time for marinating and cooking is about one and a half hours. Calorie content: per 100 grams - 54 kcal.

A simple dietary recipe for cooking chicken breasts with vegetables in a slow cooker in detail:

1. Wash the poultry fillet (preferably in one whole piece), pat dry with a paper towel, rub with salt and your favorite spices, wrap in foil (as airtight as possible) and place in a plate to marinate for half an hour;
2. While the main component of the dish is marinating, start preparing the vegetables. Peel the carrots, remove the core of the pepper, disassemble the cauliflower into individual inflorescences, trim the stalk and tip of the zucchini. After rinsing with water, cut the carrots, zucchini and peppers into large rings;
3. Pour 1.5 liters into the multicooker pan hot water, place the steam container on top. Place the “packed” chicken in it, distribute the chopped vegetables and cabbage stalks around it. Close the lid of the device, set it to “Steam” mode for 35-40 minutes;
4. A quarter of an hour after the water in the bowl begins to boil, carefully open the lid and transfer the vegetables to a plate;
5. After the steaming time has passed, transfer the foil-wrapped meat to a plate, let cool slightly (so as not to burn yourself when unwrapping) and serve with a vegetable side dish.

Diet chicken soup in a slow cooker

Ingredients:

• 1 chicken breast without skin;
• 2 carrots;
• a bunch of greens (parsley, onion, dill);
• 1 red (yellow, orange) bell pepper;
• 3 potatoes;
• 2 green garlic arrows (or 5 grams twisted);
• 2/3 cup extra oat flakes.

It will take 70-80 minutes to prepare and prepare. Calorie content: per 100 grams - 39 kcal.

Recipe step by step:

1. Wash the chicken breast and place, without cutting, on the bottom of the multicooker bowl. Fill with 2.5 liters cold water and set to cook for 15-20 minutes in the “Soup” mode. When the contents of the appliance bowl boil and foam forms, drain the primary broth. Add 2-3 liters of filtered water and continue cooking on the selected mode for about 40 minutes;
2. Peel and wash the vegetables. Cut the potatoes into medium cubes, carrots and peppers into small strips and, after a quarter of an hour, add them to the broth;
3. Using a fork (two), remove the cooked meat from the soup, separate the flesh from the bones and cartilage, cut into small pieces;
4. A quarter of an hour before the end of cooking, add to the soup. oatmeal;
5. Wash and finely chop the greens and garlic cloves, add them to the bowl with the broth along with pieces of boiled chicken a few minutes before the end of cooking;
6. After the sound signal (the device turns off), cover the pan with a lid and let it brew for a while while you set the table for dinner.

Chicken cutlets in a steamer

You will need:

• 0.4-0.5 kg chicken breast fillet;
• 1 tablespoon of semolina;
• 2-3 quail eggs;
• 5-8 sprigs of dill;
• 5-8 sprigs of parsley;
• 1 clove of garlic;
• 1 tablespoon paprika;
• spices and salt to taste.

Steamed cutlets can be cooked in 30-40 minutes. Calorie content: per one hundred gram serving there are 119 kcal.

How to cook dietary steamed chicken breast cutlets:

1. Wash and finely chop the greens, grate the garlic on a fine grater;
2. Rinse the fillet under running water, cut off the fat (if present), blot the moisture with a paper towel. Pass through a meat grinder or turn in a kitchen chopper;
3. Combine the herbs and garlic with minced meat, break the eggs into the resulting mass, add semolina, salt and spices, mix thoroughly until smooth;
4. Wet your hands with water or vegetable oil and form the minced meat into small cutlets, rolling them in paprika;
5. Pour hot water (boiling water) into the lower compartment of the steamer, install the upper compartment with holes and place the molded products in it. Close the lid and steam for about half an hour.

Bon appetit!

Another recipe for delicious and juicy chicken breast is in the next video.

The benefit of meat lies largely in its high protein content, which is necessary and beneficial for the human body. Chicken breast is also a low-calorie product that is successfully used in recipes for preparing dietary dishes. So, 100 g of chicken breast contains at least 22 g of protein. Larger amounts of it are found only in seafood.

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 body. When losing weight 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.

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. Also, chicken breast is different high content potassium, necessary for the function of the heart muscle. 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.

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.

Recipe 2: Chicken breast with tomatoes

Another low-calorie dietary 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 minimal 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.

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.

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;
• onions - 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.

Recipe 4: Chicken breast with rice

Rice, like chicken breast, is a low-calorie foods. Therefore, in combination, they make up a dietary dish that can be consumed when losing weight.

Ingredients

The following ingredients are used:

• chicken breast - 300 g;
• rice - 200 g;
• onion - 1 pc.;
• garlic - 1 clove;
• carrots - 200 g;
• vegetable oil, salt.

The list of ingredients resembles the composition of pilaf. In addition, the recipes for these dishes are also similar.

Cooking method

To cook chicken breast with rice, you need to do the following:

Remove from heat, stir chicken with vegetables and rice.

Recipe 5: Steamed chicken cutlets with cauliflower in a slow cooker

A multicooker is often used today for quick and convenient preparation various dishes. Diet steamed cutlets can also be made using it. The recipe is presented below.

Ingredients

• chicken breasts - 500 g;
• cauliflower - 400 g;
• egg - 1 pc.;
• salt and spices.

Cauliflower gives chicken meat tenderness and is practically not noticeable in the dish.

Cooking method

Just an hour is enough to prepare a dietary chicken breast dish in a slow cooker:

1. Cut the cauliflower into florets and boil in lightly salted water for about two minutes.




2. Place the cabbage in a colander to drain excess liquid.




3. Separate the fillet from the chicken breast and discard the bone. Grind the meat in a meat grinder along with the cauliflower.




4. Beat the egg into the minced meat, add spices and salt, mix thoroughly. Form the minced meat into cutlets.




5. Then pour water into the multicooker bowl, and place a special container on top intended for steaming dishes. You need to put the cutlets into it.




6. Close the multicooker lid and set the timer for 30 minutes.

Steamed chicken cutlets can be served with rice or other dietary side dish.

Video: how to prepare a dietary chicken breast dish

The recipe for dietary chicken breast dishes can be found in the video.

What kind of poultry meat do you prefer other than chicken?

Chicken fillet is the most valuable product in a bodybuilder’s diet. With a low calorie content of 110 kcal per 100 g, it contains as much as 23 grams of protein and only 1.2 grams of fat. In addition to easily digestible protein, chicken fillet contains magnesium, calcium, phosphorus, vitamins A, B1 and B2, as well as nicotinic acid.

Due to its low cholesterol content, chicken breast is included not only in the diet of athletes, but also in the dietary menu for people with diseases of the cardiovascular system, liver and gastrointestinal tract. However, due to the low fat content, the meat often turns out dry and tough, although proper preparation this can be avoided.

Chicken fillet baked in foil

Ingredients:

• Chicken fillet – 1 kg
• Garlic – 4-5 cloves
• Spices

Rinse the fillet under running water, cut off fat and films. Make a cut in the thickest part of each piece. Prepare a 4% salt solution. Soak the meat in cold salted water for 20-40 minutes. Then remove the fillet, pat it dry with a paper towel and rub with spices - this could be a mixture of peppers, curry, coriander, herbs. Pack each piece of meat in a foil envelope, first placing pieces of garlic in the cuts and folds. Preheat the oven to 90˚C. Place the envelopes with meat on a baking sheet and place in the oven. Bake for 2 hours, making sure the oven temperature does not rise. The fillet turns out juicy and tender - it can be served with a side dish or used for sandwiches.

KBJU per 100 g:

• Proteins – 24.88 g
• Fat – 1.56 g
• Carbohydrates – 0 g
• Calorie content – ​​119.13 kcal

Grilled chicken breast

Ingredients:

• Chicken fillet – 1 kg
• Lemon – ½ pc.
• Dijon mustard – 2 tsp.
• Black pepper
• Dried thyme

Rinse the meat under cool running water. After making cuts as in the previous recipe, place the fillet in a bowl or pan. Squeeze the juice from half a large lemon, add mustard, pepper and chopped dried thyme. Don't add salt! Mix the meat thoroughly, cover with a lid and leave for 25-30 minutes.

To fry fillets, you can use a regular grill (you can take marinated meat with you outdoors), an electric grill, an air grill, a grill pan - any convenient for you the method will work. Fry the meat for 10-15 minutes on each side until golden brown. Salt directly when serving. Instead of salt, you can use soy sauce, or a homemade sauce made from low-fat sour cream, herbs, garlic and salt.

KBJU per 100 g:

• Proteins – 30.05 g
• Fat – 1.88 g
• Carbohydrates – 1 g
• Calories: 158.18 g

Low calorie nuggets

Ingredients:

• Chicken fillet – 1 kg
• Small oat flakes – 150 g
• Egg white – 3 pcs.
• Curry

Wash the fillet, cut into pieces the size of matchbox and salt in water, as in the first recipe. Then remove excess liquid. Pour the egg whites into a bowl, add the meat there and mix well. In a separate bowl, mix oatmeal, ¼ tsp. salt and curry - it will give the crust a golden color. Dip each piece of meat in breading and place on a baking sheet lined with parchment. Preheat the oven to 200˚C, place the meat in it and bake for about 15 minutes.

KBJU per 100 g:

• Proteins – 21.04 g
• Fat – 1.87 g
• Carbohydrates – 8.53 g
• Calories: 137.8 g

Stewed chicken fillet with vegetables and rice noodles

Ingredients:

• Chicken fillet – 1 kg
• Thin rice noodles – 200 g
• 2 medium tomatoes
• 1 medium zucchini
• 2 salad peppers
• 1 onion
• Sunflower oil – 1 tbsp.
• Spices

Heat the oil in a kettle or saucepan, add finely chopped onion and fry until transparent. Place pre-washed and cut into small pieces meat into the pot, lightly fry, stirring constantly. Cover with a lid and place on low heat. Peel the tomatoes and zucchini and cut into small cubes. Cut the salad pepper into strips, first removing the centers. Place the vegetables in the pot with the meat, stir, add salt and spices to taste. When the vegetables are ready and have released their juices, add the rice noodles to the pot, wait until they soften and stir. In 3-4 minutes the dish will be ready. By the way, it can also be cooked in a slow cooker.

KBJU for 100g:

• Proteins – 19.92 g
• Fat – 3.41 g
• Carbohydrates – 12.85 g
• Calorie content: 167.29 kcal

Omelette with chicken breast and tomatoes

Ingredients:

• Boiled chicken fillet – 200 g
• Eggs – 2 pcs.
• Tomato – 150 g
• Sunflower oil – 5 g
• Spices

Divide the meat into fibers. Heat a frying pan with a little oil, place chopped tomatoes on it, fry until golden brown. Beat the eggs, adding salt and spices. Mix the egg mixture with the meat and pour into the pan. When the eggs “set” on the bottom, switch the heat to minimum and cover the pan with a lid. Fry until done.

KBJU for 100g:

• Proteins – 16.27 g
• Fat – 5.22 g
• Carbohydrates – 1.52 g
• Calorie content: 119 kcal

Salad "Cubes"

Ingredients:

• Boiled chicken fillet – 500 g
• Boiled sweet potato – 300 g
• Feta – 150 g
• Avocado – 1 pc.
• 2 medium cucumbers
• Sprig of fresh basil
• Olive or sesame oil – 2 tbsp.
• Dijon mustard – 2 tsp.

Cut the meat into cubes. Do the same with avocado, feta and pre-peeled vegetables. Finely chop the basil. Mix everything in a bowl, adding oil, mustard and salt.

KBJU for 100g:

• Proteins – 13.47 g
• Fat – 8.63 g
• Carbohydrates – 4.76 g
• Calorie content: 148.4 kcal

Chicken breast meatballs with cottage cheese

Ingredients:

• Chicken fillet – 1 kg
• Soft low-fat cottage cheese – 400 g
• Eggs – 4 pcs.
• Garlic – 5 cloves
• Spices

Rinse the fillet and grind using a blender or meat grinder. Mix with cottage cheese and eggs until smooth - it’s best to use a blender here too. Salt, add chopped garlic and spices to taste. Pour 1-1.5 cm of water into a deep frying pan, place on fire, and bring to a boil. Form the minced meat into balls and place in a frying pan. To prevent the mixture from sticking to your hands, moisten them with water. Cover the meatballs with a lid, place on low heat and simmer for 20-30 minutes, until the water has almost completely evaporated.

KBJU for 100g:

• Proteins – 20.06 g
• Fat – 2.22 g
• Carbohydrates – 0.42 g
• Calorie content: 106.8 kcal

Style Summary

Chicken fillet is a healthy and nutritious product. With a little imagination, you can prepare many tasty and low-calorie dishes from it. We hope that our dietary chicken breast dishes will diversify your diet and make your diet more enjoyable.