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Recipe for boiled chicken breast for diet. Chicken for weight loss - how to cook fillet for a diet

Chicken fillet is a self-sufficient semi-finished product. To prepare it, you don’t need to invent anything, just beat off the pieces a little, pepper, salt, fry in a frying pan on both sides and enjoy the taste of dietary poultry meat. But if you want to cook something new, we suggest trying a few dietary dishes.

The dishes are so varied and numerous that a day would not be enough to choose which one to cook. Therefore, to help readers make a choice, we have selected “only” 20 recipes. Here they are.

With vegetables up your sleeve

Products:

fillet - 500 g;
olives or pitted olives - 1 handful;
bell pepper - 1 pc.;
large tomato - 1 pc.;
large potatoes - 4 pcs.;
olive oil;
spices;
lemon juice;
greenery.

Preparation.

Wash the chicken, cut into small pieces, sprinkle with lemon juice. Place in a bowl, add diced tomato, diced pepper, and sliced olives. And also herbs, spices or dry herbs - marjoram, oregano, basil. The potatoes are cut into small slices, salted and mixed. If desired, you can add a piece of ham so that the fillet is not lean. Add a little olive oil, mix and place in a baking bag. The sides of the sleeve are tied, and the top is pierced with a needle in several places to allow steam to escape. The sleeve is placed on a baking sheet and baked in the oven for 40 minutes at 180°C.

Meatballs

Products:

meat - 250-300 g;
egg.

The breast is ground in a blender or meat grinder. The white is separated from the yolk and added to the minced meat. Mix everything until smooth. Then crushed and soaked loaf pulp is added to the minced meat.

Minced meat is not formed into balls big size and send them into salted boiling water. When the chicken meatballs float to the surface, cover the pan with a lid, reduce the heat and leave to simmer for 10 minutes. From boiling to full readiness 20 minutes pass. You can also cook in a double boiler. The time required for readiness depends on the size of the balls made.

Pancakes

Products:

breast - 500 g;
vegetable oil - 100 ml;
1 egg;
dill;
garlic - 3 cloves;
flour - 1-2 tbsp.

How to cook.

The meat is peeled, cut into small pieces or minced in a meat grinder, garlic, chopped dill, eggs are added, salt and pepper are added and kneaded thoroughly. This minced meat can be stored in the refrigerator for several days, and only fry as many portions as needed. Pancakes are fried with vegetable oil, spooning them into a frying pan.

Royally

Products:

boiled breast, cut into cubes - 2 tbsp.;
sweet red pepper - 1/2 cup;
sweet green pepper - 1/2 cup;
champignons - 1 tbsp.;
skimmed milk powder - 1/3 cup;
chicken broth - 3 tbsp;
black pepper - 1/2 tsp;
flour - 3 tbsp;
olive oil - 3 tbsp;
parsley, chopped - 1 tbsp;
dry white wine - 4 tbsp.

Preparation.

Mushrooms are stewed for about 10-15 minutes. in a frying pan over low heat. Then they are removed from the heat and set aside.
Heat in a small saucepan olive oil, add flour, stir with butter and warm up a little. Pour chicken broth into this mixture and let it boil with continuous stirring. Then add skim milk powder and continue to cook for 1 minute, remembering to stir.
Red and green peppers, chicken and mushrooms are added to the sauce and salted. Leave to simmer for about half an hour.
In 5 min. until done, add parsley, black pepper, and wine.

The dish should simmer for another 5 minutes while stirring.

The dish is served hot.

"White birch"

Everyone will like this salad; it has a rather delicate taste and is very filling.

Products:

meat - 300-400 g;
prunes - 100 g;
fresh cucumbers - 2 pieces;
3 eggs;
onion - 1 pc.;
champignons - 200 g;
mayonnaise;
greens to taste.

How to cook.

The eggs are hard boiled. Boil the chicken in salted water for about 20 minutes, and cook the champignons for half an hour. Prunes are washed and poured warm water and let stand for a quarter of an hour. Then drain the water from the prunes and dry them with paper towels. Peel and finely chop the onion. Mushrooms are cut into cubes or strips.

Heat vegetable oil in a frying pan and add onions to it. Saute the onions for some time on a low flame, add mushrooms and fry. Forest mushrooms fry for 10 minutes, and champignons for 20 minutes. Chicken, 2-3 prunes and cucumbers are cut into thin strips. The remaining prunes are cut into cubes, and the eggs are grated on a coarse grater.

All components are laid out in layers:

prunes;
onions with mushrooms;
fillet;
eggs;
cucumbers

Each layer is coated with mayonnaise. On the last layer of prunes a “birch trunk” is laid out. It turns out to be a delicious, festive and appetizing salad.

With sour cream

The fillet is cut into small pieces and fried until golden brown, then coarsely chopped onion is added and salted. Continue to fry, stirring occasionally. When the onions are fried, pour in water and add sour cream, mix everything well, cover with a lid and reduce the heat. The dish is ready after 20 minutes.

With breadcrumbs

For this recipe, beat the chicken, season with spices, lemon juice and let stand for 10-15 minutes. Next, roll in flour, then in beaten eggs and finally in breadcrumbs. Fry over medium heat until the crust appears golden brown.

Under the "fur coat"

Products:

meat - 600 g;
large carrots - 2 pcs.;
small onions - 4 pcs.;
mayonnaise - 5-6 tbsp;
cheese - 200 g.

How to cook.

The meat is cut into pieces measuring 1.5x2 cm, salted, seasoned with pepper, mixed with mayonnaise and lemon juice. Let stand for 30-45 minutes. Separately, grate the cheese on a coarse grater and the carrots, finely chop the onion.

Lay fillet, onions, carrots and cheese on a baking sheet. To prevent the cheese from burning, spread a thin layer of mayonnaise on top. Place in the oven for 25-30 minutes at 180-200°C.

With honey

Honey and chicken go great together. In this recipe, honey gives the dish a certain piquancy and unusual taste.

For this recipe, chicken is peppered and salted. Place on a greased baking sheet and place in the oven for 10-15 minutes at 180-200°C. Then the pieces are brushed with some honey and left to simmer in the oven until fully cooked.

Roll with cottage cheese

Products:

chicken - 500 g;
garlic - 2 cloves;
cheese - 70 g;
cottage cheese - 250 g;
greenery.

The garlic is pressed using a garlic press, the herbs are chopped, and the cheese is grated on a coarse grater. Mix cottage cheese, cheese, garlic and herbs. Salted. Chicken pieces are beaten, peppered and salted. Place the filling on each piece and carefully wrap it in rolls. The meat is secured with toothpicks or tied with thread. Place the rolls in a heated frying pan and fry on all sides until golden brown. Next, the rolls are allowed to simmer for 20-25 minutes.

A broiler chicken dish turns out to be very tender and soft, and it takes less time to cook than to cook regular meat. You must try not to overcook it. The fillet has White color and juicy taste.

With filling

Products:

chicken;
pepper, salt.

Products for filling:

low-fat cottage cheese - 50-70 g;
garlic;
dill.

Ingredients for the sauce:

champignons - 200 g;
onion - 1 pc.;
mayonnaise or sour cream - 200-250 g.

Preparation.

Cottage cheese is combined with herbs and garlic. The meat is beaten, peppered, salted and wrapped in cottage cheese and herbs. Secure with toothpicks and fry on both sides until crusty. The finished rolls are poured with sauce and simmered a little.

For the sauce, finely chop the onion and saute it with vegetable oil. Add champignons, cut into slices, to the onion and continue frying for another 7-10 minutes. Add sour cream to the frying pan with mushrooms and, continuing to stir occasionally, bring the sauce to a boil, add pepper and salt.

Crispy breaded

Everyone will like the speed and ease of preparation; the chicken turns out soft and tender thanks to soaking in milk. IN in this case The food is not fried, so the dish can be prepared for children.

Products:

fillet;
milk.

For breading:

crackers - 100 g;
a pair of eggs;
vegetable oil or melted butter - 4-6 tbsp;
cheese, grated on a fine grater - 1-2 tbsp;
rosemary;
salt to taste.

How to cook.

The chicken is cut into pieces and poured with milk for about 30 minutes. The milk should completely cover it. For breading, mix grated cheese, crackers, olive oil, salt, rosemary to taste. Stir well so that the butter is absorbed into the crackers.

Remove the meat from the milk, dip it in a beaten egg, and roll it in breading so that it sticks to the meat. Line a baking sheet with parchment paper and place the chicken fillet on it. Bake at 220°C for 10-12 minutes. The main thing is not to overcook it in the oven, otherwise the chicken may turn out dry.

Lazy cabbage rolls

Products:

chicken - 400 g;
greenery;
onion - 1 pc.;
carrot - 1 pc.;
cabbage - 100-150 g;
rolled oats - 0.5 tbsp;
egg.

Ingredients for the sauce:

water - 0.5 tbsp;
ketchup or tomato paste - 1 tbsp;
sour cream - 1 tbsp..

How to cook.

The meat is washed, dried and minced. Cabbage, onions and carrots are also passed through a meat grinder along with chicken. Mix the mass thoroughly, add finely chopped herbs, rolled oats, and eggs. Form cutlets from the minced meat and fry them on both sides until golden brown.

Mix water, ketchup, sour cream in a container, and pour the mixture into the cabbage rolls. Cover the cabbage rolls with a lid and leave to simmer over low heat for 20-30 minutes.

With champignons in cream sauce

Products:

chicken - 200-300 g;
champignons - 6-8 pieces;
vegetable oil for frying.

Ingredients for the sauce:

flour - 1 tbsp;
milk or cream - 200 ml (if the cream is heavy, then flour is not needed);
butter - 20 g;
dill or parsley.

How to cook.

The fillet is washed, dried, cut into pieces. The champignons are washed, dried and cut into slices; small mushrooms are cut into 2-4 pieces. The onion is peeled and finely chopped. In a heated frying pan, fry the onion with vegetable oil for 2 minutes. The sautéed onions are removed from the pan, but the oil is left.

In the same frying pan, fry the fillet pieces until half cooked. Then add fried onions and mushrooms, and return to the fire, add salt and pepper. Add flour and mix. Pour in heated milk or cream, stirring to prevent lumps from forming. Add chopped herbs, pepper, salt and continue to simmer with occasional stirring for 3-4 minutes. Turn off the heat, add a piece of butter to the pan, cover with a lid and let it brew for 5-7 minutes.

Salad “Taste Delight”

This delicious and tender salad perfectly combines tender chicken, sweet corn and croutons.

Products:

chicken - 300 g;
sweet corn - 1 can;
4 eggs;
hard cheese - 50 g;
bread - 200 g;
mayonnaise.

How to cook.

The eggs are boiled and chopped into cubes. One egg is cut into slices and left for decoration. The meat is boiled and cut into small pieces. Grate the cheese on a fine grater. The bread is cut into cubes, fried in a frying pan and added a little salt. Mix everything, season with mayonnaise, sprinkle with grated cheese. Lettuce leaves are placed on a salad bowl, the chicken salad is placed on them and decorated with lettuce leaves, egg slices and lemon.

Pancake cake

Products:

3 eggs;
a pinch of sugar and salt;
flour - 150 g;
milk - 300 ml;
a bunch of dill;
chicken - 200 g;
onion - 1 pc.;
hard cheese.

Preparation.

The dough is kneaded, herbs are added to it and pancakes are baked.
The fillet is finely chopped and fried with onions. Grate the cheese on a coarse grater.

A round mold is covered with cooking paper and pancakes and fillets are laid out on it in layers, the top is sprinkled with cheese. Cover with foil and place in the oven for 15-20 minutes. To add juiciness, add chopped tomato.

Schnitzels under a cheese coat

Products:

chicken - 1 kg;
hard cheese - 100 g;
2 eggs;
flour - 150 g.

How to cook.

The chicken is being beaten. The flour is salted and peppered.

Prepare lezon: beat eggs, add grated cheese, mix.

Roll the beaten fillet in flour, then dip it into the lezon with cheese and roll it in flour again. Schnitzels are fried in hot oil. The schnitzels are brought to full readiness in the oven at 200°C.

Rice and chicken pie

Products:

yeast dough- 1 kg;
egg for brushing.

Products for filling:

meat - 800 g;
onions - 2 pcs.;
rice - 3 tbsp.

How to cook.

The finished yeast dough is divided into 2 portions and rolled out into layers about 5 mm thick, not a large number of The dough is left for decorating the pie. A baking sheet is coated with oil and the rolled out dough is placed on it. Place the filling on top. Cover with a second layer of dough and pinch the edges of the pie well. Figures are cut out of the dough, decorated with them, and brushed with egg.

The cake should rest for about 20-30 minutes. To release steam, prick the cake in several places with the tip of a knife and bake for half an hour at a temperature of 200-230 degrees.

For the filling, the meat is boiled and separated from the bones. Scroll in a meat grinder, transfer to a frying pan, add a little water and simmer under the lid. The rice is boiled. The onion is finely chopped and fried. Rice and onions are added to the fillet. Mix the filling thoroughly and cool.

Egg pancakes

Ingredients for egg pancakes:

milk - 1 tbsp;
4 eggs;
sugar - 2 tsp;
salt - 1/2 tsp;
flour - 1 tbsp..

Filling ingredients:

chicken - 300 g;
champignons - 200 g;
mayonnaise or sour cream - 80-100 g;
onion - 1 pc.;
cheese - 100-150 g.

How to cook.

Beat eggs with salt, sugar and flour. Pour milk into the egg mixture and beat well again. 4 pancakes are baked from the omelette mixture in a frying pan. Mushrooms are cut into thin slices or strips. Cut the onion finely. Grate the cheese on a coarse grater. The greens are finely chopped.

Fry the onion in a frying pan with vegetable oil, add mushrooms and fry a little again. Remove from the stove and cool. The fillet is cut into cubes, mixed with onions and fried mushrooms, add half the grated cheese, sprinkle with herbs and mix well. Place the filling on the pancake and roll it into rolls. Place the filled pancakes in a mold coated with vegetable oil, spread the pancakes on top with sour cream or mayonnaise, sprinkle with the remaining cheese and place in the oven to bake for 25-30 minutes at 180-200°C.

Potato casserole

Products:

chicken - 150-200 g;
vegetable oil for frying;
potato;
butter - 30-40 g;
dill;
cheese - 50-70 g;
onions - 2 pieces;
champignons - 100-150 g.

Products for filling from eggs:

eggs - 2 pcs.;
milk or cream - 1 tbsp;
sour cream - 2 tbsp.

How to cook.

The potatoes are washed, peeled and cut into slices. The fillets are washed, dried and cut into pieces. Peel the onion and finely chop it. The champignons are washed, dried and cut into slices. The greens are washed, dried and chopped finely. Potatoes are fried in a heated frying pan, then placed on a baking sheet coated with butter. Salt, pepper and sprinkle with chopped dill. The chicken is fried with vegetable oil for 3 minutes.

Potatoes are placed on the fillet. Lightly pepper, salt and sprinkle with dill. Fry the onion, add champignons, and fry again with stirring for 3-4 minutes. Place the mushrooms and onions on the chicken, add a little salt, pepper and sprinkle with herbs.

To fill, stir the eggs with a fork. Add sour cream and stir everything again. Pour in milk, salt, stir or beat slightly until smooth. The casserole is filled with egg wash. Place pieces of butter on top. Bake for 40 minutes in the oven at 180°C. 5 minutes before the casserole is ready, sprinkle with grated cheese and put it back into the oven.

Greetings, dear readers of my blog! Chicken fillet- one of the most popular weight loss products.

In some diets, it is even the basis of the diet. I already wrote about this in my article on
If you are a supporter of such a diet, let's try to prepare dietary chicken dishes

Why chicken?

IN dietary nutrition valued above all chicken breast fillet - this part of the chicken contains a large amount of protein, very little fat and is easily digestible, for which it is chosen by supporters of a healthy diet, athletes and the elderly. Dietary chicken dishes popular - they are quick to prepare and do not harm the figure.

So, 100 of the product contains 23.4 g of protein, 1.9 g of fat and only 0.4 g of carbohydrates. Energy value - 113 kcal.

Heat treatment may slightly reduce energy value- so, as a result of cooking, the calorie content of the product will decrease to 95 kcal, and frying it, on the contrary, “increases” the calorie content almost twice, to 200 kcal.

Chicken meat contains essential microelements such as sulfur, chromium, zinc, choline, magnesium, phosphorus, vitamins PP, H and A.

Protein, which chicken contains in large quantities, maintains normal weight and immunity. In the absence of this it is vital important element all systems of the body begin to malfunction, warning of the problem by a deterioration in appearance and health.

Compared to other meats, chicken contains minimal fat, helping to build muscle mass without increasing body fat.

Breast meat is the most popular dietary product. For noticeable and, importantly, healthy, losing weight You don’t even have to go on a diet - you just need to make dishes based on it the basis of your diet, not forgetting about moderation in general.

Cooking low-calorie chicken dishes

Try to diversify your menu with the dishes presented - they are easy can be cooked yourself, and they are good for your figure.

Chicken cutlets with zucchini

Ingredients:

630 g breast fillet;
2 zucchini;
1 egg;
50 g of greens;
Flour;
Spices.

How to cook:

Grind the meat in a meat grinder;
Grate the zucchini, first peeling it;
Chop the greens, add them to the minced meat along with the chicken and spices;
With wet hands, form cutlets and roll them in flour;
Fry in oil on both sides until golden brown.

Breast in lemon juice

Ingredients:

500 g fillet;
Juice of one lemon;
2 cloves of garlic;
2 tbsp. spoons of olive oil;
Ground black pepper to taste.

How to cook:

Chop the garlic, mix with oil, lemon juice and spices;
Wash and dry the fillets;
Rub it with the resulting sauce and leave it to marinate for half an hour before baking;
Wrap the meat in foil and place into a hot oven.
Remove the chicken after 40 minutes.

Chicken fillet in a slow cooker

Ingredients:

2 chicken breasts;
4 cloves of garlic;
3 tbsp. spoons of sunflower oil;
1 teaspoon salt;
2 teaspoons mustard;
spices to taste.

How to cook:

Wash and dry the meat, make narrow cuts in it;
Cut the garlic into slices and insert them into the cuts;
Mix oil, salt, spices, mustard, rub the breast with sauce, wrap it in foil, leave to marinate for 1 - 2 hours;
Place the prepared meat in the form of a multicooker and bake in the “baking” mode for about an hour.

Boiled chicken breast with vegetables

Ingredients:

2 chicken breasts;
3 celery roots;
1 carrot;
1 onion;
3 - 4 roots of dill and parsley;
2 bay leaves;
5 black peppercorns;
¾ tbsp. spoons of salt.

How to cook:

Peel the vegetables and herb roots, cut the vegetables into 4 parts;
Pour 2 liters of water into a saucepan, put the prepared vegetables in it;
When the water boils, set it aside for 10 minutes and cook the vegetables during this time;
Add salt, pepper, Bay leaf, roots and chicken breast;
When the water boils for the second time, turn the heat to low and cook the food for 20 minutes, the broth should not gurgle too much, otherwise it will turn out cloudy, and we need a clear liquid, so it should simmer slowly;
After turning off the heat, do not remove it immediately boiled breast from water, hold the meat for 10 minutes so that it absorbs the aroma of herbs and vegetables more strongly;
Remove the meat, cool and serve with a light side dish.

Baked breast with vegetables

Ingredients:

500 g breast fillet;
1 onion;
1 potato;
1 bell pepper;
1 tomato;
1 carrot;
3 cloves of garlic;
Salt, spices to taste.

How to cook:

Salt the washed and dried fillet, add spices, put in the refrigerator for an hour;
Cut the vegetables, place them on foil, place the meat on top, sprinkle with chopped garlic;
Place on a baking sheet and bake for 40 minutes at 200 degrees.

Use vegetables as a side dish - they go best with chicken, allowing you to prepare a complete diet lunch.

Add less salt, focusing on herbs and spices.

If possible, use fresh, chilled meat - a thawed product is always tougher, and its composition changes under the influence of temperature changes.

Avoid bread - it doesn't go well with meat. Yeast in flour products can cause an unpleasant feeling of heaviness.

What to remember

Chicken fillet is a smart choice for those who are watching their weight and figure. If you do not suffer from a rare form of allergy to chicken meat and you like its taste, then it makes sense to diversify your menu with dishes based on this product. Lose weight and stay beautiful!

See you on the blog pages!

Dietary chicken dishes Lovers of lean, diet food will really like it. Any part of the chicken can be cooked deliciously: breasts, wings, fillets. It turns out very tasty too whole chicken, cooked in the oven. Let's see what dietary treats can be prepared from chicken.

Dietary chicken recipes

Chicken breasts baked with lemon juice.

Ingredients:
- chicken breasts – 520 g
- garlic clove – 2 pieces
- juice of one lemon
- olive oil - a couple of tablespoons
- spices
- salt pepper

Preparation:
1. Preheat the oven to 200 degrees.
2. Wash and dry the chicken breasts.
3. In a bowl, mix spices, salt, pepper, garlic, olive oil.
4. Place the chicken in a container, pour in the prepared sauce, and cover with foil.
5. Cook the chicken for forty minutes, garnish with herbs and lemon slices.

Dietary chicken fillet

Chicken fillet in almond crust.

Ingredients:
- chicken fillet – 520 g
- almonds - half a glass
- sweet paprika – 1.5 teaspoons
- salt - a quarter teaspoon
- garlic powder, mustard powder – 0.5 teaspoon each
- egg white – 4 pieces
- olive oil (cold pressed only) – 4 teaspoons
- ground pepper – 1/8 teaspoon

Preparation:
1. Preheat the oven to 225 degrees, place foil on a baking sheet.
2. Place garlic, spices, and nuts in a food processor. Grind the nuts to a paste, add olive oil with the food processor running.
3. Place the mixture in a dish with a depression.
4. In a separate dish, beat the whites.
5. Dip a strip of chicken fillet into the protein so that it covers them. After this, transfer the fillet into the nut mixture. The fillet should be coated on all sides.
6. Place the fillet strips on a baking sheet and bake for 20 minutes.

It has a special, refined taste.

Chicken fillet with mustard-berry sauce.

Ingredients:
- blackberries or raspberries - one glass
- chicken fillet – 520 g
- mustard – 1.5 tablespoons of mustard
- salt – half a teaspoon of salt
- honey – two teaspoons
- corn flour – 3 tablespoons
- chicken fillet – 520 g
- ground pepper – 0.25 teaspoon
- olive oil – tablespoon

Preparation:
1. In a small bowl, mash the berries with honey and mustard.
2. Sprinkle the fillet with salt and pepper.
3. Pour a small amount of corn flour into a container and coat the fillets.
4. Heat the oil in a frying pan, fry the fillet, put it in the oven, heated to 220 degrees.

Chicken breasts in a honey-ginger crust.

Ingredients:
- orange juice - tablespoon
- honey - tablespoon
- chicken breast – 4 pieces
- ground black pepper, dried ginger - 0.25 teaspoon each
- dried parsley – 1/2 teaspoon
- corn flakes – 3/4 cups

Preparation:
1. Grease a mold with vegetable oil and place chicken breasts there.
2. In a bowl, mix pepper, ginger, orange juice, honey. Brush chicken breasts with this mixture.
3. Mix parsley and corn flakes and place on top of fillets.
4. Place the dish in the oven and bake until done.

Don't deny yourself the pleasure of trying it.

Chicken fillet with spinach and nuts.

Ingredients:
- dietary mayonnaise – half a glass
- spinach leaves - 2 pieces
- chopped walnuts– 1/3 cup
- mustard - tablespoon
- garlic clove – 2 pieces
- dietary bread – a couple of slices
- small chicken breasts – 6 pieces
- zucchini – 3 pieces
- Parmesan cheese – 2 tablespoons

Preparation:
1. Preheat the oven to 220 degrees.
2. Grind the bread in a food processor, chop the spinach finely.
3. In a bowl, combine all ingredients except zucchini and chicken.
4. Place the fillet in big shape, add the spinach-nut-mayonnaise mixture, bake until fully cooked.

How to cook diet chicken

Brussels style chicken fillet.

Ingredients:
- olive oil – two tablespoons
- ground cumin – ¾ teaspoon
- large onion – 2 pieces
- chicken breast – 4 pieces
- garlic clove – 3 pieces
- brown rice - one glass
- ground black pepper - half a teaspoon
- Brussels sprouts – 520 g
- low-fat chicken broth - a couple of glasses
- salt

Preparation:
1. Heat a tablespoon of olive oil in a large frying pan, reduce heat, fry the breasts until golden, transfer to a separate dish.
2. Pour another spoonful of olive oil into the pan, add garlic, onion, simmer until the onion softens.
3. Pour brown rice into the pan, stir thoroughly, cook for a couple of minutes.
4. Add broth, cumin, pepper, stir, let it boil, cover with a lid, simmer for 10 minutes.
5. Add Brussels sprouts to the pan, stir, add chicken breasts, squeeze lemon juice, cover with a lid and place in the oven to bake.
6. After half an hour, check the readiness of the chicken and rice. If necessary, add water or broth.

Dietary chicken in the oven

Baked chicken with cheese.

Ingredients:
- spices
- pepper
- garlic
- chicken fillet
- Chees Feta

Preparation:
1. Cut the chicken fillet into strips.
2. Mix chicken meat with feta, garlic and any spices.
3. Place the chicken and cheese in a mold and bake for half an hour in the oven.

Fillet with dry beans.

Ingredients:
- chicken fillet – 520 g
- dry beans – 155 g
- carrots, onions – 3 pieces each
- Bell pepper, tomatoes - two pieces each
- garlic clove
- salt
- bay leaf
- dill greens

Preparation:
1. Wash the beans, pour cold water, add salt, boil.
2. Peel the vegetables.
3. Chop carrots, onions, tomatoes, bell peppers.
4. Rinse the chicken meat, dry it, cut it into cubes, fry a little in vegetable oil, and transfer to a saucepan.
5. Add beans, onions, a small amount of broth, add a bay leaf, simmer under the lid, add garlic, chopped dill, let it brew for 5 minutes under the lid.

You will also be pleased with its taste.

Chicken Italian style.

Ingredients:
- chicken fillet – 85 g
- chopped onion – ¾ cup
- boiled chickpeas – 0.25 cups
- olive oil – one and a half olive oil
- freshly chopped spinach – 5 cups
- vegetable broth– half a glass
- dried oregano – 1.5 teaspoon
- salt pepper
- chopped garlic - teaspoon

Preparation:
1. Heat olive oil in a frying pan, add pieces of chicken fillet, half of the chopped onion, simmer, check readiness.
2. Heat the remaining olive oil in a second frying pan.
3. Add onions, tomatoes, chickpeas, oregano, garlic, broth, spinach, and boil.
4. Place vegetables on a plate, and then pieces of chicken fillet.

Diet soup with chicken

Ingredients:
- chicken breast fillet
- Bay leaf
- salt
- carrot
- onion
- vermicelli
- potato

Preparation:
1. Wash the chicken breasts, remove the noise, add bay leaves, and cook chicken broth.
2. Remove the breast, chop it finely, and put it back into the chicken soup.
3. Peel the carrots, cut into small slices, and peel the onions.
4. Fry the onion and carrots in butter.
5. Cut the peeled potatoes into cubes and add to the soup.
6. Throw vermicelli into the soup.
7. Boil the soup until the noodles or potatoes are ready.

Mechanism of weight loss

Why did the chicken diet suddenly become used for weight loss? How can meat help you lose weight? It turns out the mechanism is quite simple:

the absence of fats and carbohydrates forces the body to spend first excess liquid(it makes up a considerable part of excess weight), then - glucose from muscle protein, and, finally, fat reserves on problem parts of the body;
chicken meat contains a lot of protein, which restores muscle mass when losing weight, making the body pumped up;
it contains many vitamins and microelements, so you don’t have to wait for exhaustion;
its nutritional value eliminates the feeling of hunger and suppresses appetite;
In order for the diet to be also low-calorie, you need to properly cook the chicken and know which parts of it are best to eat.

Calorie content of individual parts chicken meat and by-products:

Calorie content of chicken meat prepared in different ways:

According to these tables, it becomes clear that a low-calorie diet based on chicken breast, boiled or stewed, is ideal for weight loss.

Basic principles

You need to know a number of secrets: how to cook, how to eat meat and even how to change your lifestyle.

Optimal duration: a chicken diet for 7 days will not allow the body to feel a lack of certain substances and become depleted, but to lose 3-4 kg while maintaining muscle mass within this period it will be possible.
Of all the parts of the bird, it is better to use chicken fillet.
To reduce the fat content in meat, you need to remove the skin and fat layers from the chicken before cooking.
Cook the dishes in the second chicken broth, i.e. the first water is drained after boiling.
The best cooking methods are boiling, baking in foil, stewing.
Chicken is served with vegetables and herbs: vegetable fiber accelerates the absorption of fats remaining in the bird.
Maintain an adequate level of physical activity so that the calories you consume are used up.
Drink plenty of pure water.
In order not to get frustrated, don’t be lazy to prepare different dishes.
The exit should be gradual: in the first 2 days beef is introduced, then pork, lamb comes last. It is better to start eating fried meat only for 5-6 days.

The chicken diet is one of the few that one cannot dare to call a hunger strike, it is so nutritious and tasty. But for weight loss to be effective, know how to properly cook and eat this dietary meat.

Contraindications

Unfortunately, the chicken diet has a number of contraindications:

diseases of the kidneys, urinary system, gastrointestinal tract, heart;
pregnancy;
lactation;
chronic diseases;
age under 18 and after 55;
rehabilitation period after surgery or protracted illness.

Many may argue that seriously ill patients are even specifically prescribed boiled chicken broth during the recovery period, as it is very healthy and nutritious. However, we are not talking about good nutrition, but about losing weight and dieting, which are no different balanced diet and therefore are contraindicated in the listed categories.

Advantages and disadvantages

Undoubtedly, the diet has many more advantages than disadvantages. However, both of them must be studied and analyzed at the preparation stage. This will help avoid disappointment.

excellent taste qualities dishes;
easy to carry;
absence of depression;
the body is saturated big amount vitamins and minerals;
the immune system is strengthened;
preservation of muscle mass;
special value for athletes: chicken broth helps develop greater physical endurance;
normalization of pressure.

risk of allergy to chicken protein;
rapid return of lost kilograms;
increased load on the kidneys;
too much long term can lead to a lack of fat, which will negatively affect metabolism;
digestive problems as side effects: flatulence, constipation, bloating;
risk of protein intoxication.

Are you ready to face these shortcomings? Won't they scare you?

Options

There is plenty to choose from.

With rice

There are many variations of the chicken and rice diet. Their combination is explained by an attempt to balance the diet so that it contains not only protein (for muscle mass), but also carbohydrates. Losses can be up to 1 kg per day. Duration may vary.

You need to stock up on brown or wild rice. Soak a glass of cereal in water in the evening, boil or steam it in the morning, but without salt and spices.

Option 1. Mixed

Designed for 3 or 5 days, but no more. During the day, you need to eat 1 kg of boiled rice and 500 grams of breast in small portions.

Option 2. Alternation

It is very useful to alternate carbohydrate and protein days: for a day (or 2, or 3 - depending on the chosen mode) sit on 1 kg of rice, then - on 1 kg of meat. Duration - from 3 to 6 days. You can drink green and black tea, coffee without sugar and milk. Even a teaspoon of honey is allowed.

Option 3. With rice and vegetables

Designed for 9 days: rice, chicken, vegetables are consumed sequentially in a 3-3-3 rotation. During first three days, 1 kg of unsalted brown rice is eaten daily. During the second 3 days - 1 kg of boiled breast without skin and salt. The last 3 days - 1 kg of vegetables. Focus on whites and greens (cabbage, onions, zucchini, cucumbers, herbs). You can take 200 grams of red ones (tomatoes, carrots, beets). Half of them should be consumed raw, half – heat-treated.

Option 4. With rice and apples

The rice-chicken-apples diet is also based on the previous model. She is also 9 days old. But in the last three days you need to eat exclusively green apples and green.

All these diets are quite strict and lengthy. Therefore, you need to have iron willpower to reach the end and see minus 9-10 kg on the scales.

With buckwheat

Another tandem of proteins and carbohydrates is also suitable: chicken breast and buckwheat complement each other perfectly, preventing the body from becoming depleted. There may be two options here.

Option 1. Strict

A glass of buckwheat is soaked in water in the evening and cooked in the morning without salt or spices. During the day, 500 grams of basic foods are eaten in portions. Duration - 3 or 5 days. Loss - 1 kg per day.

Option 2. Gentle

With vegetables

Plant fiber accelerates the digestion of fats and promotes better protein absorption. Therefore, a diet based on chicken breast and vegetables is considered one of the most effective. It is easily tolerated, designed for 7 days, but can last a whole month, provided that the menu is varied and includes a small amount of fat (for example, vegetable oil).

Vegetables can be anything, but it’s better not to take potatoes and corn. Loss - 3-4 kg per week and about 10 per month. If you choose a long fast, unsweetened fruits, rice and buckwheat are allowed (rarely and in small quantities).

With cabbage

A diet based on chicken and cabbage gives good results: you lose 700-800 grams per day, you don’t feel hungry, there are a huge number of food options. Sample menu for the day:

The optimal period for losing weight on chicken and vegetables is a week.

In addition to these options, the chicken broth diet is very popular. For 3 or 5 days, 300 ml of broth is eaten for lunch and dinner. All other dishes are also prepared on it. For taste, you can add a little salt and vegetables (carrots, onions).

Recipes

You need to know how to cook breast so that it is healthy, low-calorie and dietary (without salt, fat layers and skin). How more recipes you gain, the more varied your diet will be and the easier it will be for you to tolerate the diet.

;

clove of garlic.

Preparation:

Remove the skin and fat layers from the breast.
Cut into small slices.
Grind garlic and dill.
Mix meat with seasonings and add salt.
Pour in kefir.
Marinate for 1-1.5 hours.
Place the chicken along with the marinade in a dry frying pan.
Simmer covered over low heat for 30 minutes.
When serving, sprinkle with basil.

The chicken diet is nutritious and safe for health. That's why she has so many followers. In search of weight loss methods, men choose it, fearing hunger strikes without meat. The variety of the menu and the excellent taste of the dishes - all this makes this protein food system so popular.

Dietary chicken dishes do not require much time to prepare and are very tasty and healthy. Plus, poultry is an inexpensive product. With a little imagination, you can create a lot of interesting and nutritious delights.

The #1 product for weight loss is chicken breasts. They take a maximum of 40 minutes to prepare, but the wait is well worth it. The correct approach to the process guarantees the creation of a very tender and juicy dish, and if you make it in the oven or slow cooker, then also low-fat.

The following recipes will allow you to nourish the whole family and spend a minimum of time in the kitchen.

They will also speed up the process of losing weight and make the diet enjoyable and varied.

Recipe 1. Pastrami

This dish will take you a minimum of time, but it is so delicious that you can eat the whole fillet in one sitting! Chicken breast pastrami can completely replace sausage.

So, you will need:

chicken fillet - 2 pcs.;
seasonings (coriander, suneli hops, pepper mixture);
salt;
vegetable oil.

Rinse the chicken breast and remove any fat from it. Pat dry with paper towel and then rub well with spices. You can use any seasonings you have in the kitchen, just don’t overdo it. The fillet should have a pleasant aroma. Then salt it, thoroughly rubbing the granules into the meat. AND final stage– grease the breast with vegetable oil (sunflower or olive). Place the product in a sealed container and leave for at least an hour. During this time, the fillet will have time to salt and absorb the odors of spices. If you wish, you can rub the meat with a clove of garlic.

When the bird is marinated, turn on the oven and bring the temperature to 220-250 degrees. Place the meat in a baking dish and place it in the oven for 15 minutes. If the breast is small, then 12 minutes is enough. Do not keep the fillets longer, otherwise they will become dry. The specified time is optimal. Once it passes, you need to turn off the heat and leave the bird in the oven for at least 4 hours. The door must not be opened! But then, when you wait for this aromatic dish, it will be even more appetizing and tastier.

To add a little variety and flavor to the pastrami, place diced bell peppers on top of the chicken. A similar dish can be made in a slow cooker, but before doing this you need to cook the meat for a long time.

Recipe 2. Rolls with cottage cheese

This dish does not require any special cooking skills and at the same time deserves to be on the festive table. Delicious rolls are good for weight loss because they contain only 133 kcal per 100 g.

To prepare them you need the following ingredients:

chicken breasts – 5-6 pcs.;
low-fat cottage cheese – 150 g;
hard cheese – 80 g (you can do without it);
garlic – 2 cloves;
salt, pepper - to taste;
toothpicks.

Grind the cheese and garlic on a coarse grater, mix these products with cottage cheese and salt the mixture. Cut each fillet lengthwise to create two thin slices. Lightly beat them and add salt. Place a small amount of filling on each piece of meat and roll it up. Secure it with toothpicks.

Heat a frying pan and pour a small amount of oil into it, but be sure to turn on the oven first. Fry the rolls on all sides, and when the temperature in the oven reaches 180-200 degrees, place the dish in the oven for 25 minutes. This recipe can also be cooked in a slow cooker by activating the appropriate modes - first “frying” and then “baking”.

Recipe 3. Balls in cream cheese sauce

We continue to provide you with recipes that will become allies in your weight loss process. This dietary chicken dish can become your signature dish. You will spend a little more time on it than on previous recipes, but the result will pleasantly impress you.

Grocery list:

chicken breasts – 0.5 kg;
onion – 1 pc.;
egg – 1 pc.;
garlic – 3 cloves;
milk – 200 ml;
hard cheese (low fat) – 150 g.

Lightly pound the fillet and cut it into small pieces. If the meat does not have time to defrost completely, it will be easier for you to cope with this task. Finely chop the onion, beat the egg and mix these ingredients with the chicken. Salt and pepper the resulting mixture to taste, mix well. This cooking method is reminiscent of a recipe for chopped cutlets, but this time you won’t fry anything.

Take a baking dish and fill it with milk so that it covers the bottom. Roll small balls and place them in the mold. The oven should be preheated to 180 degrees. Place the milk balls there for 10-15 minutes. Now start preparing the filling. Grate the cheese on a fine grater, mix it with chopped garlic and milk.

When the time indicated above is up, remove the balls from the oven and pour the sauce over them well. After this, cook the dish for another 15-20 minutes. The cheese will melt and become viscous, the milk will make the meat very tender and tasty. This dish will fly off the tables in minutes.

Dietary chicken stew

Weight loss recipes that suggest using chicken are initially successful because they are difficult to spoil. Here's another dish that deserves to be included in your favorite culinary delights - stew.

This delicacy helps speed up the weight loss process because it creates a feeling of fullness for a long time. for a long time. To prepare the stew you will need:

chicken meat (breast or thigh) – 0.5 kg;
potatoes – 2-3 pcs.;
eggplants – 2-3 pcs.;
onion – 1 pc.;
carrots – 1 pc.;
salad pepper – 2 pcs.;
tomatoes – 5-6 pcs.;
garlic – 1 clove;
vegetable oil for frying.

All ingredients for the dish must be chopped. Cut the fillet or meat from the thighs into large pieces, potatoes and peppers into strips, eggplants and onions into small cubes, grate the carrots. Beat the tomatoes in a blender along with the garlic, add a little ground black pepper.

The dish is prepared in a frying pan, preferably non-stick. Pour a small amount of oil into it and wait until it gets hot. Then fry the onions and carrots, then add the meat to the pan. After 4-5 minutes, add the potatoes. After 7-10 minutes, add the salad peppers, and then the eggplants. If food starts to burn, add a little water. When the eggplants are fried, pour the tomato over everything and mix well. Cover with a lid, turn down the heat and keep until done (guide by the potatoes).

You can find similar recipes on various culinary sites. Don’t be afraid to experiment and add new ingredients, the dish will only benefit from it. It can be cooked not only in a frying pan, but also in a regular cauldron or slow cooker.

We use modern assistants

Cooking in a slow cooker is a real pleasure for housewives. You just need to throw in the food, set the mode, and the miracle machine will do everything itself. A dietary chicken dish can also be cooked using modern technology. The beauty of cooking in a slow cooker is the ability to create a culinary masterpiece without an ounce of oil.

For weight loss this is the best option. Based on the dish below, you can create new recipes that will make your diet tasty and varied.

Chicken with rice and vegetables

This recipe is very simple; it will allow you to nourish your family members without causing damage to their figures. You will cook in a slow cooker using the “porridge” mode. Time – 1 hour.

Products you will need:

rice cereal - 2 cups;
water – 4 glasses;
chicken breasts/drums/thighs (something to choose from) – 1 kg;
onion – 1 pc.;
tomato – 2 pcs.;
garlic – 3-4 cloves;
salt – 1 tsp;
spices (chili, curry) - to taste.

Prepare the food: sort and rinse the rice, pour boiling water over the tomatoes to make it easier to remove the skin, then cut the tomatoes, onions and garlic into cubes, coarsely chop the chicken breasts (other parts can be left whole). Place all ingredients in a multicooker, add water and activate the “porridge” mode for 60 minutes.

The process of losing weight becomes enjoyable if you use new recipes or come up with new recipes every time culinary masterpieces on one's own. Remember that the lowest calorie parts of chicken are the breasts. Cook them in the oven, in a frying pan (stew), in a casserole, in a slow cooker - whatever you like, just with a minimum amount of oil.

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