Baked Chicken Breast_ 12 Easy Recipes to Make Steady, delicious and healthy

Baked Chicken Breast_ 12 Easy Recipes to Make Steady, delicious and healthy

 

Baked Chicken Breast
_ Who says diet menus can't be delicious? If you can process it in a healthy way, the diet menu can be delicious and safe to eat. One of the delicious and weight-friendly diet menus is chicken, especially the breast.


The following is complete information about processed chicken for a diet, ranging from nutritional content to recommendations for healthy recipes for processed chicken breasts that can be consumed while on a diet.
Nutritional Content of Chicken Breast
diet menu

Baked Chicken Breast


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Baked Chicken Breast_ 12 Easy Recipes to Make Steady, delicious and healthy

 
Before discussing the chicken breast menu for a diet, let's first look at what nutritional content is in chicken.


1. Chicken Breast Protein Content


First, the protein content. Large chicken breasts have a higher protein value than other parts such as thighs. In 80 grams of chicken breast, there are about 25 grams of protein, which is bigger than the thigh which is only 21 grams.

This protein is very important role for cell regeneration and the growth of muscle mass. Hence, chicken breast is often a mainstay menu for bodybuilders who want to build muscle.
2. Less Fat Content of Chicken Breast

Second, in terms of fat. Compared to chicken thighs, chicken breasts contain less fat. There are only about 2 grams of saturated fat in chicken breast. Meanwhile, in chicken thighs with a sized portion, there can be 3-3.5 grams of bad fat.

However, what you need to pay attention to is the skin on the chicken breast. Usually, this part of the skin has a lot of fat. So, it is highly recommended to remove the skin first before processing it.
3. Lower Chicken Breast Cholesterol Levels

Third, for cholesterol problems, chicken breast is also better than chicken thighs. Both include foods with moderate cholesterol levels. Cholesterol in chicken breast is lower than cholesterol in red meat such as beef or mutton.

So, actually, eating chicken is less harmful to your health than eating beef or goat.
4. Lower Chicken Breast Calories

Lastly, calories. This is the main consideration of people who are on a diet. No need to worry, because chicken breast has a lower caloric value than the thigh. A large chicken breast has 170, while the same size chicken thigh can have up to 200 calories.

From this explanation, you can see for yourself that the breast is the best part you can eat from chicken. The next question is how to process the chicken breast diet menu that is not only delicious but also healthy?
Chicken Breast Diet Menu Recipes
chicken breast diet menu

Here are some recommendations for chicken breast recipes for a diet that you can try!


1. Chicken Sandwich

The recipe for the first chicken breast diet menu is a chicken sandwich. This menu is suitable for you to enjoy as a breakfast menu. For the filling mixture, you can combine chicken with various types of vegetables such as tomatoes and lettuce. As for the bread, it is highly recommended to use whole wheat bread which is longer digested by the body.

Material:

    2 slices of whole wheat bread
    Chicken breast cut lengthwise
    2 pieces of fresh lettuce
    1 tomato
    1 clove of onion
    1 tbsp olive oil
    Salt and pepper to taste

How to make:

    Marinate chicken breast with olive oil, salt and pepper
    Prepare a sheet of whole wheat bread as a sandwich base
    Put a piece of fresh lettuce on the bread
    Add sliced ​​tomatoes and onions
    Put the chicken on it
    Stack it again with lettuce, tomatoes and onions
    Finally cover with a piece of whole wheat bread
    Practical and healthy sandwiches are ready to eat

read also    A special recipe for fried rice with delicious and delicious chicken, original from Indonesia


2. Lemon Seasoned Grilled Chicken


Grilled chicken breast is a delicious and healthy lunch menu. Its high protein can give you energy to continue the rest of the day. In addition, roasting chicken is healthier than frying, as long as you don't grill it until it's charred. Don't forget to remove the skin before grilling the chicken. Here are the ingredients and how to make lemon spiced grilled chicken.

Material:

    250 grams of skinless chicken breast that has been cleaned
    2 Spring onions
    1 clove of garlic
    Salt
    Pepper
    2 tbsp olive oil
    Lemon

How to make:

    Combine the onion, garlic, salt, pepper, olive oil and lemon juice in a bowl
    Stir until all mixed
    Marinate the chicken breast with the freshly made spices and let it rest for 15 minutes to infuse
    Bake the chicken for 10-15 minutes
    Enjoy with brown rice or boiled potatoes



3. Chicken Meatballs

 

 3. Chicken Meatballs

If the two previous menus are suitable for you to make breakfast and lunch menus, this one menu can be a healthy and filling chicken breast diet menu choice. The ingredients and how to make it are not too complicated. Ready to take notes? This is the way.

Material:

    250 grams of skinless chicken breast that has been washed
    1 clove of garlic
    2 Spring onions
    Bread crumbs
    Grated cheese
    1 egg
    Salt
    Pepper
    Butter

How to make:

    Puree the chicken breast
    Take another bowl to mix the eggs, salt, pepper, and breadcrumbs.
    Enter the chicken meat that has been mashed and knead until the mixture is absorbed into the meat
    Form the mixed meat into small balls
    Melt the butter in a hot skillet and fry the onion and garlic until fragrant
    Add chicken meatballs and cook until brown
    Drain until cold
    Put it in a lunch box so you can take it everywhere

4. Chicken Salad


Ingredients:

    2 boneless chicken breasts
    1 bunch of fresh watercress
    1 cup cherry tomatoes
    Salt to taste
    Pepper, to taste
    Olive oil

How to make:

    Preheat the oven to 177°C . Coat a baking sheet with olive oil
    Wash the chicken breast and dry with a paper towel
    Season the chicken breast with salt and pepper, knead
    Place the chicken breasts in the pan when the temperature reaches 177°C . Bake for 30 minutes. Take it out and let it cool
    Cut the chicken breast with a fork
    In a bowl, place the chopped lettuce and tomatoes. Then add the chicken. Salad is ready to serve.

*To make it even more delicious, season the chicken with rosemary, oregano, or dried thyme before baking. To get carbohydrate intake, add boiled potatoes that have been diced.
5. Chicken Soup

Ingredients:

    2 boneless chicken breasts
    2 carrots, cut according to taste
    1 cauliflower, chopped
    1 potato, diced
    2 stalks of celery, cut and take the leaves
    2 cloves of garlic
    3 red onions
    Salt to taste
    Pepper, to taste
    300 ml water

How to make:

    Prepare a large pot that has water and chicken breast. Cook over medium heat for about 20 minutes or until the chicken is cooked through.
    Remove the chicken breast, wait until it cools down. Cut according to taste
    Cut fresh vegetables like carrots, cauliflower, potatoes and celery
    Prepare a pot, boil the vegetables with chicken stock for about 10 minutes or until soft
    Add chicken, mix well. Chicken soup is ready to be served with brown rice.
    Add salt, pepper, and crushed garlic and shallots. Stir well

6. Colorful Chicken Satay

Ingredients

    1 chicken breast
    1 yellow/green bell pepper
    1 cup cherry tomatoes
    pineapple
    Olive oil
    Salt to taste
    Pepper, to taste
    Dried oregano, basil and parsley
    Skewers

How to make:

    Clean the chicken breast, dry it using a paper towel
    Sprinkle with salt and pepper, knead chicken breast. Leave it for at least 1 hour for the flavors to infuse
    Dice the chicken breast
    Also cut vegetables such as bell peppers or pineapples into cubes
    Prepare the skewers, alternating the chicken with the vegetables. Can you add cherry tomatoes too?
    Coat the satay with olive oil
    Bake the satay until cooked and the chicken changes color
    Sprinkle with herbs such as oregano, basil, or dried parsley. Ready to be served.

7. Grilled Chicken Filled with Spinach and Tomato

Ingredients:

    2 large chicken breasts
    cup of drained tomatoes
    cup spinach, coarsely chopped
    cup mozzarella cheese
    Salt to taste
    Pepper to taste
    Olive oil

How to make:

    Sprinkle salt and pepper on the chicken breast. Knead and let stand at least 1 hour for the spices to infuse
    Cut the center of the chicken breast so it doesn't break off (like cutting hot dog buns). Use it to fill chicken breast with tomatoes and spinach
    Open the slices and add the spinach, dried tomatoes, and cheese
    So that the filling does not spill, attach a toothpick
    Heat a skillet with olive oil. Grill the chicken on both sides until cooked over medium heat. Ready to be served.

8. Sauteed Chicken Breast with Asparagus & Sweet Potatoes

 Ingredients:

    1 boneless chicken breast
    1 tbsp olive oil
    Salt to taste
    Black pepper, to taste
    3 cloves garlic, chopped
    1 sweet potato, peeled and diced
    cup chicken stock
    cup fresh asparagus, cut lengthwise
    tsp fine sea salt
    teaspoon black pepper

How to make:

    Cut chicken breast into dice size, season with salt and pepper
    Heat a skillet over medium heat, add olive oil, garlic and chicken
    Saute chicken for 7-10 minutes or until cooked. Stir well. Pick up the chicken
    In the same pan, add the sweet potato and chicken stock. Cook for about 7-10 minutes until the sweet potato is cooked
    Add asparagus and cook for 4-5 minutes until soft
    Add the chicken to the pan and stir until well combined
    Season with salt and black pepper. Stir well, ready to serve

9. Chicken & Cucumber Salad with Greek Sauce


Ingredients:

    2 cucumbers
    2 tbsp olive oil
    1 boneless chicken breast
    1 tsp dry oregano
    Salt to taste
    Pepper, to taste
    lemons
    1 cup cherry tomatoes, halved
    Feta cheese, for topping

Sauce Ingredients:

    1 tbsp extra virgin olive oil (for salad)
    tsp apple cider vinegar
    1 tbsp dry oregano

How to make:

    Use a noodle-shaped cucumber slicer. Cut long like noodles
    Season the chicken with oregano, salt and pepper. Squeeze and let stand at least 1 hour
    Heat olive oil in a skillet. Cook the chicken until cooked and golden in color. Cook about 8 minutes on each side. Lift
    Squeeze the lemon over the chicken. Leave it for 10 minutes to absorb
    To make the sauce, combine all ingredients and mix well
    In a large bowl, place the chicken, cucumber noodles, tomatoes, and feta cheese. Pour the sauce and ready to serve

10. Mushroom Sauce Chicken


Ingredients:

    1 tbsp olive oil
    4 boneless chicken breasts
    3 cloves of garlic, finely chopped
    1 red onion, finely chopped
    1 cup cremini mushrooms
    cup shitake mushrooms
    cup low-sodium chicken stock
    cup yogurt
    Salt and pepper to taste

How to make:

    Season the chicken with salt and black pepper. Meanwhile, heat the olive oil in a skillet.
    When the oil is hot, put it in a frying pan and cook for 3 minutes or it turns brown
    Flip chicken sides and cook for another 3 minutes. Remove and place on a plate
    To make the sauce, heat the olive oil and add the cremini mushrooms, onion, garlic, and shitake to the skillet.
    Saute for about 3 minutes, until mushrooms are browned. Season with salt and pepper
    Add chicken stock and cook for 10 minutes.
    Turn off the heat, add the yogurt and mix well until it thickens
    Pour the sauce over the chicken and it's ready to serve.

11. Greek Salad with Shredded Chicken


Ingredients:

    2 cups boiled and shredded chicken breast
    1 cucumber, diced
    1 red bell pepper, diced
    4 tomatoes, diced
    1 red onion, chopped
    3⁄4 cups feta cheese
    2 tbsp red wine vinegar
    1 tsp dry oregano
    1⁄4 cups olive oil
    Salt and black pepper to taste

How to make:

    Combine chicken, cucumber, peppers, tomatoes, onions and feta cheese in a bowl
    In a separate bowl, combine the vinegar and oregano with a pinch of salt and pepper
    Pour the dressing on the salad
    To make it more delicious, store in the refrigerator for 30 minutes.

12. Thai Style Chicken Stir Fry


Ingredients:

    1 tbsp olive oil
    1 red onion, thinly sliced
    2 green chilies, sliced
    4 cloves garlic, chopped
    2 boneless skinless chicken breasts, diced
    2 tbsp fish sauce
    1 tbsp sugar
    1 tbsp low sodium soy sauce
    2 cups fresh basil leaves

How to make:

    Heat the oil in a frying pan
    When it's hot, add the onions, green chilies, and garlic. Saute for 2 minutes
    Add the chicken and cook for 2 to 3 minutes, until the meat starts to brown
    Add fish sauce, sugar, soy sauce, and basil leaves and cook for 1 minute.

Tips for Making Processed Chicken for Diet
chicken breast diet menu

The chicken recipe for the diet above is very easy to make without requiring special cooking skills. To make chicken breast a healthy diet menu, there are several things to consider, including:
1. Choose fresh chicken

Fresh chicken meat is not bluish or black. In addition, the texture of the fresh meat is also soft and not hard. Try to press it first before you buy the meat. Fresh chicken meat also does not emit an unpleasant smell. Be careful in choosing
2. Wash thoroughly before processing

Soak the chicken breasts in cold water before you cook them. Usually, the bottom of the chicken breast still has a little blood, wash it thoroughly. Also, don't forget to remove the skin.
3. If you have to fry, use low-fat oil

Actually, the best way to serve meat is da

 

 

 

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