PP chicken breast – 12 dietary recipes from chicken fillet

Chicken breast is a healthy dietary product; you can prepare an incredible number of delicious dishes from it. Many people who are losing weight complain that they are tired of dry and tasteless breast meat, but since it contains a lot of protein and a minimal amount of calories, they have to include it in their diet. But the same breast can be cooked so deliciously that you won’t even think that you are limiting yourself in any way. At the same time, the calorie content of dishes can be kept low. Therefore, today I offer an interesting selection of chicken breast fillet recipes for those who are on a healthy diet. All recipes are proven, prepare quickly and definitely won’t harm your figure.

Chicken breast "Caprice" with mozzarella and tomatoes

A modest amount of ingredients, ease of preparation, low calorie content and delicious results are why I love this dish so much. Mozzarella cheese is best suited for this recipe; of course, you can make Caprice with regular cheese, but the calorie content will be higher.

KBJU per 100 grams: 121/19/4/1.

Ingredients:

• Chicken fillet – 850 g.
• Tomatoes – 250 g.
• Mozzarella – 80 g.
• Soy sauce – 2 tbsp. l.
• Olive oil – 2 tbsp. l.
• Ground black pepper.
• Provencal herbs.
• Salt.

Preparation:

1. Cut the mozzarella into medium-thick slices, and then divide the slices in half.
2. Cut the tomatoes into small slices. You can also cut into quarter rings - it all depends on the size of the tomatoes.
3. Wash the chicken fillet and remove the films. We make deep cuts along the entire length of the breast - the more often they are, the juicier the meat will be. On average, I got 5-6 cuts. Salt and pepper the meat and use your favorite seasonings.
4. Now insert a slice of cheese and a piece of tomato into each hole in the meat.
5. Place the breasts in a baking dish. Coat everything on top with soy sauce with the addition of a minimal amount of olive oil.
6. Bake in an oven preheated to 200 degrees for about 25–30 minutes.

⏲ ​​How long to cook fillet for salad

Cooking time for boiled fillet depends on:

• type of meat (broiler or country chicken);
• cooking method (in a slow cooker, in a saucepan or in the microwave);
• size of prepared pieces (whole meat or sliced).

Chicken meat has little connective tissue and needs to be cooked quickly. If cooked for a long time, it will become tough and lose nutritional value.

Let's consider the duration of cooking fillet using the most popular methods:

Cooking method	In a saucepan	In a slow cooker	In the microwave
Cooking time (whole meat)	35-40 min.	25-30 min.	15-20 min.
Cooking time (sliced ​​meat)	25-30 min.	15-20 min.	10-15 min.

Cook fillets for salads at a temperature no higher than 70-75 degrees. The meat should be placed immediately into boiling water so that it remains soft and juicy after cooking.

How to quickly cook chicken fillet

Delicious chicken balls in creamy cheese sauce

Soft, juicy and incredibly tasty chicken balls in cream under a cheese crust. This dish can be served with pasta, cereals or vegetable salad. This is just a wonderful option for a light diet dinner or lunch.

KBJU per 100 grams: 131/18/6/2.

Ingredients:

• Chicken fillet – 500 g.
• Hard cheese – 80 g.
• Egg – 1 pc.
• Cream 10% – 150 ml.
• Onions – 1 pc.
• Spices.

Preparation:

1. Cut the chicken fillet and one medium onion into medium pieces. Next, we chop the slices into minced meat using an electric chopper.
2. Add about a third of a teaspoon of salt, a little freshly ground pepper and an egg to the minced meat. Mix everything well.
3. Make medium-sized balls from the minced meat. Immediately place them in a baking dish. Lightly grease the bottom of the mold with vegetable oil to prevent the balls from burning.
4. Preheat the oven to 180 degrees and place the mold in it for 20 minutes.
5. In the meantime, prepare the sauce. In a bowl, combine low-fat cream, finely grated cheese, a little salt and dried garlic.
6. After the balls have baked for 20 minutes, remove them from the oven. Pour over the prepared sauce and return to the oven for another 15 minutes.

Chicken fillet stewed with vegetables in a frying pan

A tasty, juicy and light dish that can be prepared with any seasonal vegetables - zucchini, green beans, sweet peppers. The recipe is dietary and perfect for dinner. The dish goes perfectly with any side dishes, so I advise you to try it.

KBJU per 100 grams: 77/12/1/5.

Ingredients:

• Chicken breast fillet – 600 g.
• Bell pepper – 1 pc.
• Green beans – 130 g.
• Onions – 1 pc.
• Natural ketchup – 190 g.
• Water – ½ cup.

Preparation:

1. Cut the chicken fillet into large cubes. Cut one medium onion into any shape.
2. Place the fillet in a well-heated non-stick frying pan without oil. The chicken produces enough juices so nothing should burn. Fry on all sides for a couple of minutes.
3. Then add the onion. Fry until light golden brown.
4. Cut one large bell pepper into strips. We send the pepper to the chicken and onions. We also add green beans. My beans are frozen, so I defrosted them first. Fry everything for about 7-8 minutes.
5. Next, add ketchup, salt, spices and half a glass of boiling water. Cover with a lid and simmer over low heat for 15 minutes.

Multicooker to the rescue

In our age, when everyone is in a hurry and in a hurry, there is no time to stand at the stove for a long time. The taste of a dish prepared in a slow cooker will not leave anyone indifferent. How to cook chicken breast in a slow cooker?

• Pour two glasses of cold water into the multicooker bowl.
• Place 0.5 kg of breast, cut into pieces, into it.
• Add your favorite spices and salt to taste.
• Select the “Extinguishing” mode.
• If necessary, you can add a teaspoon of vegetable (olive, linseed, rapeseed) oil with spices.

Please note that each manufacturer of multicookers may have a different “Stewing” mode.

PP chicken fillet cutlets with broccoli in the oven

Diet cutlets with chicken and broccoli baked in a sleeve are an excellent fitness dinner without extra calories. I advise you to cook such cutlets with broccoli, thanks to it the meat always turns out juicy. Of course, broccoli can be replaced with other vegetables, but it tastes much better with it.

KBJU per 100 grams: 92/16/2/3.

Ingredients:

• Chicken fillet – 500 g.
• Broccoli – 200 g.
• Corn flour – 1 tbsp. l.
• Fiber – 2 tbsp. l.
• Chicken egg – 1 pc.
• Bulb.
• Spices.

Preparation:

1. Defrost the broccoli and finely chop it using a knife.
2. Grind chicken breast fillet with one onion into minced meat.
3. Add half a teaspoon of salt, pepper to taste, broccoli, egg, fiber, corn flour to the minced meat.
4. We form cutlets and place them in a baking sleeve. We wrap it on both sides and place it in a baking tray.
5. The oven is preheated to 200 degrees. Let the cutlets bake for 30 minutes.

Chicken breast in spicy sauce in the oven

Very tasty, juicy, spicy breast, baked in the oven. Any side dish of your choice will suit this breast. For dinner, for example, you can serve it with a salad of fresh vegetables.

KBJU per 100 grams: 119/21/3/3.

Ingredients:

• Chicken breast – 800 g.
• Ground paprika – 1 tsp.
• Tomato paste – 1 tbsp. l.
• Soy sauce – 2 tbsp. l.
• Olive oil – 1 tbsp. l.
• Garlic – 2 cloves.
• Adjika – 2 tsp.
• Sugar – 1 tsp.

Preparation:

1. First, let's prepare the sauce. Mix adjika with tomato paste. Add soy sauce, sugar, paprika. Squeeze a couple of cloves of garlic, add vegetable oil. Mix everything well.
2. We make cuts in the chicken fillet in the form of pockets.
3. Coat the bottom of a heat-resistant dish with the prepared sauce. Place the chicken fillet cut side up.
4. Spread the remaining sauce evenly over the meat. It is convenient to do this with a silicone brush. We try to coat it so that the sauce penetrates into the cuts.
5. Cover the form with foil. Place in the oven preheated to 200 degrees for 30–40 minutes.

Braised chicken breast with mushrooms in sour cream sauce

The chicken according to this recipe turns out very juicy, and the creamy mushroom sauce can be served with absolutely anything. If you are on a healthy diet, I recommend trying it with durum wheat pasta or rice.

KBJU per 100 grams: 92/15/3/2.

Ingredients:

• Chicken fillet – 700 g.
• Champignons – 220 g.
• Cream 10% – 200 ml.
• Onion.
• Starch – 1 tsp.
• Green onions.
• Pepper mixture.

Preparation:

1. We cut the fillet into steaks about one centimeter thick. Cut the mushrooms into thin slices or pieces. Chop the onion.
2. In a well-heated frying pan, greased with butter, fry the chicken pieces. Fry over high heat for 5-6 minutes on each side.
3. Let's prepare the creamy mushroom sauce. First, fry the onion in a dry non-stick frying pan, then add the mushrooms. Salt, pepper and reduce heat to low. Cover with a lid and simmer for about 10 minutes.
4. Next, add a glass of low-fat cream. Heat well and add a little starch to thicken the sauce.
5. Now place the fried pieces of meat in the creamy sauce. Cook over low heat for 20 minutes. At the end we decorate with finely chopped herbs and sesame seeds.

Chicken breast steaks on the electric grill

One of the easiest and fastest options for preparing chicken fillet. To make grilled chicken healthier, I recommend covering the panel with a sheet of parchment, this way less carcinogen is released during frying.

KBJU per 100 grams: 140/21/5/2.

Ingredients:

• Chicken fillet – 500 g.
• Soy sauce – 1 tbsp. l.
• Olive oil – 2 tbsp. l.
• Maple syrup – 2 tsp.
• Spices.

Preparation:

1. Let's start by preparing the marinade. Pour soy sauce, olive oil and natural syrup into a convenient container. You can use honey instead of syrup.
2. For spices, I add ground ginger, dried red pepper flakes, dried garlic. Stir until smooth. You shouldn't add too much spice, just a little for taste.
3. Cut the chicken breast fillet into thin pieces, as for chops. Then pour the marinade over the meat and leave to marinate for at least 25–30 minutes. The longer the meat sits in the marinade, the more flavorful it will be.
4. I will sear the steaks on an electric grill, but you can use a grill pan or a regular frying pan with a good non-stick coating instead. Fry the pieces on all sides until cooked. The chicken does not take long to cook, literally 6-7 minutes.

Diet chicken breast in orange marinade

A chicken recipe in sweet and sour sauce for those who are looking for something new. The dish turns out very festive, beautiful and aromatic. The sweetish taste of the meat is, of course, not for everybody, but those who like different combinations of flavors will be satisfied.

KBJU per 100 grams: 102/18/2/4.

Ingredients:

• Chicken breast fillet – 800 g.
• Oranges – 2 pcs.
• Garlic – 2 cloves.
• Maple syrup – 1 tbsp. l.
• Soy sauce – 3 tbsp. l.
• Spices.

Preparation:

1. Remove the zest from one orange. We remove only the colored part, do not touch the white part, otherwise the zest will add bitterness to the dish. We squeeze the juice from the same orange, I do it by hand, but you can use a juicer.
2. Now add soy sauce and any natural syrup to the orange juice. We also add orange zest, a mixture of Provençal and Italian herbs, ground black pepper, and salt. Stir the sauce well.
3. We make cross-shaped cuts on each piece of chicken so that the meat is better saturated with the sauce. Place the meat in a baking dish and pour the prepared sauce over it. Place chopped garlic and orange slices on top.
4. Cover the pan tightly with foil. Place in the oven, well preheated to 180 degrees, for about 40 minutes.

Asian chicken with green beans

Delicious Asian style chicken breast and green beans recipe. The dish turns out tender, satisfying and low-calorie, and the sauce adds a refined oriental touch.

KBJU per 100 grams: 98/14/3/4.

Ingredients:

• Chicken fillet – 550 g.
• Green beans – 350 g.
• Soy sauce – 1 tbsp. l.
• Coconut oil – 1 tbsp. l.
• Honey – 1 tbsp. l.

Preparation:

1. First, let's prepare the marinade. Mix coconut oil, soy sauce, honey. It is best to use coconut oil with flavor as it will add a special flavor to the dish. Stir the sauce with a fork until it becomes as homogeneous as possible.
2. Cut the chicken breast into medium-sized cubes. Add the sauce to the chicken, mix thoroughly so that each piece is well soaked in the sauce. Leave to marinate for 20 minutes.
3. Wash the green beans thoroughly. We cut off its tails and cut it in half. By the way, the most convenient way to do this is not with a knife, but with scissors.
4. Place the chicken on a hot non-stick frying pan. Stirring occasionally, fry for several minutes.
5. Now add green beans and salt. Stirring, fry until the meat releases juice. Then cover the pan with a lid, reduce the heat to medium and simmer for 15 minutes.
6. After 15 minutes, remove the lid and fry for about 5 minutes until the excess liquid has evaporated.

Steamer makes life easier

How long to steam chicken breasts will depend on the preparation of the meat, the recipe, as well as the functions and options of the steamer. As a rule, steamed dishes retain the maximum amount of nutrients and vitamins. But this method of cooking deprives the chicken fillet of its juiciness. You can find a way out and cook steamed chicken cutlets.

We will need:

• Chicken breast.
• Raw egg white.
• Salt and spices to taste.

Cut the chicken fillet into small pieces or pass through a meat grinder. Add egg white, spices and mix thoroughly. Form cutlets. Place the cutlets in a double boiler, set the required cooking mode - and you can enjoy the delicate taste. If the cooking time is not set automatically, it should not exceed 25 minutes.

Another option for cooking diet chicken breast in a double boiler is to place it entirely in the steamer container. First make several punctures with a fork and rub with your favorite spices and salt to taste. The cooking time should be at least 30-35 minutes. If you are in doubt about what cooking time to set, use the automatic mode.

Chicken fillet stuffed in parchment in a frying pan

An interesting recipe for rolls with cheese and herbs inside, which are prepared in a rather unusual way. Feta cheese can be replaced here with feta cheese or cottage cheese. If you wish, you can experiment with the filling and cook it, for example, with mushrooms and cheese - it will also turn out very tasty.

KBJU per 100 grams: 132/22/4/1.

Ingredients:

• Chicken breast – 1 pc.
• Feta cheese – 60 g.
• Parsley – 1 bunch.
• Italian herbs.
• Salt.

Preparation:

1. Finely chop a small bunch of parsley or other greens.
2. Let's prepare the filling. Add chopped herbs to the feta cheese and mash everything thoroughly with a fork until smooth. Feta is salty enough that you don't need to add salt.
3. Take the chicken fillet and cut it in half lengthwise, but do not cut it all the way through. In general, it should look like a pocket.
4. Fill the resulting pocket with filling. Sprinkle the top of the chicken with Italian herbs, and you can also add a little salt.
5. Wrap the fillet in parchment paper in an envelope.
6. Heat the frying pan well, do not grease it with anything. Place the dough in it and cover with a lid. Fry over medium heat for 7 minutes on both sides.

The secret to juicy meat is preliminary preparation.

Chicken breast meat is low in fat. There is an opinion that when cooked it turns out to be somewhat dry. Just a fillet boiled in water is unlikely to surprise anyone with its delicate taste. How to cook chicken breast so that this type of meat brings true pleasure and benefits? Let's reveal a few secrets that will magically give the product juiciness, aroma and unusual taste.

To obtain the best result when cooking, take a chilled product or a fresh one that has not yet been subjected to heat treatment with cold or heat. We have collected for you proven and simple ways to prepare chicken breast for your diet without sacrificing your time and budget.

The benefits of chicken breast can be listed endlessly. The product contains vitamins A, C, E, minerals, and trace elements. People who are prescribed a diet or special nutrition should always have recipes on how to cook chicken breast for their diet. Easily digestible meat does not overload the pancreas and liver. This factor is extremely important for people who are prescribed a diet due to problems with the gastrointestinal tract.

In order for the prepared dish to be not only tasty, but also healthy, for its preparation you should use selected meat that has not been previously frozen, and also without violating the shelf life of the chilled breast. Shelf life is no more than 48 hours in the refrigerator.

So, how to properly cook chicken breast? During the cooking process, it is important not to overcook the breast; this will not make the meat softer, but, on the contrary, it will become tough and dry.

PP chicken breast roll with mushrooms and cheese

An incredibly tasty roll that is perfect even for a holiday table. It can be served either hot or as a cold snack.

KBJU per 100 grams: 106/16/4/2.

Ingredients:

• Chicken fillet – 2 pcs.
• Mushrooms – 300 g.
• Hard cheese – 75 g.
• Sour cream 10% – 2 tbsp. l.
• Onions – 1 pc.
• A clove of garlic.
• Soy sauce – 1 tbsp. l.
• Honey – 1 tsp.
• Spices.

Preparation:

1. Wash the champignons and cut them into four parts. Cut the onion into cubes.
2. Spray the pan with olive oil. Add the onion and fry for 2-3 minutes until it wilts a little. Next, lay out the mushrooms, cover with a lid, and simmer until they release their juice.
3. Remove the lid, add salt, sour cream, and your favorite spices. Fry, stirring occasionally until done.
4. Cut the breast fillet lengthwise into layers 1.5 centimeters thick and beat on both sides.
5. Cover the baking sheet with two layers of foil. Place the chopped chicken pieces tightly, one next to the other, on the foil. Spread the mushroom filling over the meat. Squeeze the garlic through a press and distribute it evenly. Sprinkle everything on top with grated cheese.
6. Carefully roll the roll using foil. We compact it well. Place the roll in foil on a baking sheet.
7. Place in a preheated oven (up to 180 degrees) for 40 minutes. After this time, grease the roll with sauce, mix honey and soy sauce. Then return to the oven for another 25 minutes.

For the holiday table

Even if you are on a diet, you can pamper yourself and your guests with a delicious and budget-friendly chicken dish.

For this we need:

• 800 g chicken breasts pre-marinated in your favorite sauce;
• 150 g prunes, preferably sour;
• 1 tomato;
• onion head;
• 2–3 cloves of garlic;
• favorite dried herbs;
• salt and pepper to taste.

Cut the fillet into strips along the grain. Cut the prunes into pieces, tomatoes into slices. Onion - in half rings. Finely chop the garlic. Place the ingredients in a glass or baking dish in layers: breast, garlic, onions, carrots, prunes. The layers can be individually sprinkled with herbs and sprinkled with balsamic or olive oil. Bake at 180-190 degrees for 40 minutes.

Chicken breast baked with vegetables in a sleeve

I use store-bought frozen vegetables in this recipe. The set contains vegetables such as bell peppers, corn, green peas, carrots, beans and bean pods. But you can use any vegetables that you like best in combination with chicken. By the way, this dish can also be prepared in a slow cooker.

KBJU per 100 grams: 89/10/3/6.

Ingredients:

• Chicken fillet – 200 g.
• Mix of frozen vegetables – 200 g.
• Brussels sprouts – 150 g.
• Seasoning for chicken.
• Smoked paprika.
• Olive oil – 1 tbsp. l.

Preparation:

1. We wash the meat, dry it with a paper towel, and cut it into medium-sized pieces.
2. Add a mixture of frozen vegetables and Brussels sprouts to the meat. We also add salt, spices, olive oil. Mix everything well.
3. We tie the baking sleeve on one side and place the prepared ingredients in it. We seal the sleeve on the second side. We make several holes in the bag so that it does not inflate during baking.
4. Place the sleeve with chicken and vegetables in an oven preheated to 180 degrees for about 40 minutes.
5. Once ready, carefully remove the sleeve. Serve the dish hot.

A little theory

If you pour hot water over a chicken breast, you will get meat that is used for salads. If you need to get aromatic chicken broth, then the meat should be poured with cold salted water. When meat is immersed in hot water, the protein coagulates (denatures), its deformation occurs, as a result of which the outside of the meat is covered with an invisible crust and does not allow the vitamins and minerals that the meat is rich in to come out. If you cook meat in cold water, then this method will make the broth saturated and the meat leaner, since fat and all substances will be released into the water. Having chosen the required method of heat treatment, you can determine the cooking time of the product.