Boiled turkey breast, chicken. Calorie content, food, recipes, how to cook and eat on a diet

Many people who dream of losing weight are interested in the calorie content of chicken fillet. This is not surprising, given that of the entire chicken carcass, this part is the most dietary. It contains the minimum amount of fat. High-quality chicken meat has a pleasant smell, is pink in color and has a neutral taste. It is worth noting that the calorie content of chicken fillet varies depending on the cooking method and the use of additional products.

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Nutritional value, calorie content of boiled chicken breast, turkey

White meat is an ideal product for dietary and sports nutrition due to its high protein content (up to 26 g) and minimal amount of fat (up to 3-4 g). Breast meat supports the functioning of the heart muscle and accelerates metabolism due to the content of potassium, sodium, selenium, beta-carotene, sulfur, manganese, zinc, and phosphorus.

The fillet lacks coarse connective fibers that complicate digestion. Boiled breast, which has lower calorie content than red meat, is suitable for nutrition after illness and surgery. Chicken broth is often the first dish in a sick person’s diet.

Nutritional value, calorie content of boiled chicken breast, turkey

Chicken and turkey fillets contain a high concentration of choline, vitamins A, C, H, PP, which cleanse the liver, improve the functioning of the gastrointestinal tract and adrenal glands, reduce acidity, and stimulate blood circulation. During pregnancy, B vitamins promote healthy fetal development. Boiled turkey breast, in addition to those listed, contains vitamins E and less saturated fatty acids.

Among the beneficial properties, it should be noted that chicken and turkey contain an amino acid called tryptophan. The substance precedes the formation of melatonin, a hormone responsible for sleep. Lack of tryptophan and melatonin is the cause of insomnia. Turkey breast contains a large amount of arginine, an acid that normalizes blood pressure.

Meat contains selenium, a substance necessary for the functioning of the immune system and the thyroid gland.

Boiled breasts are a low-calorie product that should be included in the diet of those losing weight. When drawing up a menu for the day, it is important to take into account that the calorie content of a boiled product is higher than that of a raw product. When cooked, the fillet decreases in size, so the calorie content and amount of protein per 100 g increases.

Calorie table for boiled breast per 100 g:

Where else is protein present?

An extremely important element of an athlete's diet is protein, also called protein. With its help, you can develop muscle mass, making your shape more athletic. In the dietary menu, proteins are also considered a necessary component, so it is imperative to include products containing them.

There is also a lot of protein found in foods such as:

• various types of meat - chicken and turkey, beef, rabbit and venison;
• fish and seafood - salmon, tuna, mackerel, pike, bream, squid, shrimp, etc.;
• vegetables and fruits – avocado, banana, asparagus, spinach;
• legumes - chickpeas, peas, beans, soybeans;
• nuts and seeds – almonds, walnuts and Brazil nuts, hazelnuts, pumpkin and sunflower seeds;
• fermented milk products – cottage cheese, sour cream, cheese;
• chicken eggs.

Beneficial properties of boiled chicken and turkey breast for weight loss

Breast is an integral part of sports and proper nutrition. Those who want to lose weight include it in their diet as the main source of protein. The presence of vitamins B6 and B3 in the chemical composition accelerates the body's metabolism, promoting excess weight loss.

Eating white meat has several benefits:

• metabolic processes in the body are accelerated, the fat layer is reduced, without loss of muscle mass;
• the result of weight loss lasts for a long time;
• high protein content keeps you feeling full;
• combination with physical activity promotes rapid weight loss;
• In addition to excess weight, toxins are removed from the body.

  
  Beneficial properties of boiled chicken and turkey breast for weight loss

Large doses of protein put a strain on the liver and kidneys, and an excess leads to the opposite effect - weight gain. To absorb large amounts of animal protein, the body needs the fiber contained in vegetables. The combination of meat with slow carbohydrates and dietary fiber reduces the burden on digestion.

There are mono-diets based on the consumption of one product, for example, boiled breast. They give quick results, but you cannot stick to such a diet for more than 7 days. The presence of only meat in the daily menu quickly gets boring, overloads the gastrointestinal tract, and does not provide the body with all the useful substances. The diet should consist of different foods and be balanced.

Proteins as the basis for growth and vital activity

Eating protein is the main way to obtain amino acids important for life. During the digestion process, foreign proteins are destroyed, after which they enter the acidic gastric environment, and are then exposed to enzymes. Proteins are broken down into amino acids: some of them are used to support the synthesis of their own molecules, and the rest, under the influence of chemical reactions, are broken down into glucose, which is an energy source.

Proteins play an important role in the full functioning of cells and the body as a whole. With their help, the main functions are performed:

• transport;
• motor;
• receptor;
• protective;
• signal;
• regulatory;
• enzymatic.

Contraindications to taking boiled chicken and turkey breast

White meat has virtually no contraindications unless a person is allergic to chicken (turkey) protein. Allergic reactions often occur in childhood or with a genetic predisposition. When losing weight, you should eat meat without skin. The skin provokes allergies; it contains saturated fatty acids and cholesterol.

If you have serious or chronic diseases of the gastrointestinal tract, kidneys and liver, you should consult your doctor. The therapist gives recommendations regarding the use of the product and its quantity in the diet. Consumption of breast meat should be limited to 4-5 days during the week. Excess protein breakdown products will not have time to be excreted, provoking purulent processes in the gastrointestinal tract.

Contraindications to taking boiled chicken and turkey breast

Daily intake of white meat:

• for men – 130-150 g;
• for women – 110-130 g;
• for children – 50-80 gr.

The fillet has virtually no blood capillaries, which contain useful substances. If you eat only breasts, the body will not receive enough calcium and magnesium; their deficiency is replenished by the body from its reserves - bones and teeth. People with calcium deficiency, brittle bones and sensitive teeth should not eat only white meat.

The lack of fat in turkey and chicken breasts is not always beneficial. Both men and women need animal fats to produce hormones - testosterone, androgens, estrogens, progesterone. Up to 30% of consumed fats should be animal fats, otherwise there will be a deficiency of hormones in the body.

Hard physical labor requires a lot of energy. Light white meat cannot cover all costs and saturate the body.

Boiled breast, the calorie content of which is insufficient for workers in heavy production, is supplemented with the following nutritious foods: vegetable or butter, cheese, nuts, bread, cereals. Eating poultry during pregnancy and lactation is allowed if there is no allergy.

Including boiled breast in the diet will provide the mother and child with vitamins A, B and E, phosphorus and selenium. During breastfeeding, all vitamins are transferred through mother's milk to the child. Regarding the amount of product in the diet, you should consult your doctor.

Hips

Chicken thigh meat is more tender and flavorful than breast meat. Due to its high fat content, it is considered one of the most high-calorie parts of the carcass. Compared to chicken breast, thigh has fewer minerals but more vitamins.

What's good about a little fat?:

- contains useful acids; - helps in the prevention of cardiovascular diseases, heart attack, stroke; — improves the condition of the musculoskeletal and nervous systems, blood vessels; - reduces sugar levels; — normalizes blood pressure, improves blood composition; — increases immunity, has an antibacterial effect; - has a positive effect on the condition of the skin, nails and hair.

However, it is chicken thighs that can cause an allergic reaction, especially if cooked with skin.

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How to choose chicken and turkey breast

It is better to give preference to fresh rather than frozen products.

When choosing chicken or turkey breasts, the following characteristics must be present:

1. The meat is pink, without dark or whitish spots.
2. The surface should be damp, not weather-beaten. There should be no greasy film.
3. The meat should be elastic. When pressed with a finger, the fibers do not tear and there is no dent left.
4. Fresh smell. The meat should not smell of bleach or chemicals.

It is better to purchase meat from small factories or private farms. In such conditions, poultry grows without the use of antibiotics and herbicides. Large productions use food additives to accelerate the growth of poultry. Private enterprises must have a sales permit and quality certificates.

You should not buy products without documents, since it is unknown under what conditions they were produced. High-quality breasts are stored in the refrigerator without changes for no more than 2-3 days. First a yellow tint appears, then a grayish tint. If the meat does not change appearance for 3-5 days, it has been treated with chemical compounds.

Secrets of cooking boiled chicken and turkey breast

Boiled breast, the calorie content of which depends on the products consumed with it, is the main source of protein for those losing weight. To lose excess weight, you should avoid fried meat. Despite its delicate texture and pleasant taste, boiled meat quickly becomes boring if consumed frequently.

Spices, seasonings and herbs added during cooking will help make the taste richer.

During cooking, bay leaves, black and allspice, cloves, garlic, parsley or dill roots are added to the broth. Turkey and chicken breasts can be a separate dish or an addition. Steamed or stewed vegetables, raw or baked in the oven are suitable as a side dish. Fillet is used in salads, soups, as a filling for sandwiches and pita bread.

Back

Despite its rather unpresentable appearance, chicken back is rightfully called the queen of chicken broths. The low calorie content, especially with the skin removed, allows the broth to be consumed even by overweight people.

Vitamins A, C and E contained in backs have a beneficial effect on human health. In addition, magnesium, iron, potassium, selenium, etc. improve memory and mood, and prevent tooth decay.

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Recipes for boiled chicken and turkey breast

Before cooking, the meat is soaked in cold water for 2-3 hours, during which time most of the harmful substances will be released. The chicken breast is cooked whole, the turkey breast should be divided into pieces of 10-15 cm. A 3-4 liter pan is suitable for cooking 600-700 g of product.

If the broth will be used for soup, it is necessary to bring the first water to a boil and then drain. Pour in the breast again and put it on high heat again, then reduce the boil to medium. Cook for 25-35 minutes with the addition of your favorite spices, skimming the foam from the broth. Salt is added in 10 minutes. until ready.

Diet Caesar salad

Ingredients:

• boiled fillet – 300 g;
• Iceberg or leaf lettuce (for a homemade salad variation, you can use Chinese cabbage);
• 1 clove of garlic;
• rye bread – 100 g;
• parmesan or other hard cheese – 20 g;
• olive oil – 2-3 tbsp;
• 1-2 eggs;
• lemon juice – 1 tbsp;
• mustard, salt, garlic - to taste.

  
  Diet Caesar salad

Preparation:

1. Cut the rye bread into 1 cm cubes, bake in the oven or in a frying pan without oil. Dark bread contains slow carbohydrates, replacing the white baguette in the original recipe;
2. Cut the boiled meat into cubes or slices;
3. Boil hard-boiled eggs and cut into pieces (you can replace 1 chicken egg with 2-3 quail eggs);
4. Grate the cheese. Those losing weight should choose cheese with reduced fat content;
5. For the dressing, combine olive oil with mustard, lemon juice, and squeeze in the garlic. Add salt, herbs and pepper to taste;
6. Tear clean dry lettuce or cabbage leaves into a bowl, add all ingredients, dressing and mix.

White meat pate

Ingredients:

• boiled turkey or chicken breast – 500 g;
• onion – 3 pcs.;
• 1 clove of garlic;
• walnuts – 25 g;
• sunflower oil – 2 tbsp;
• 1 medium carrot;
• seasonings - to taste.

  
  White meat pate

Preparation:

1. Cut the carrots into 3-4 parts, boil in salted water.
2. Finely chop the onion. Sauté with vegetable oil over low heat until it becomes translucent. The onion should not fry or darken.
3. Cut the boiled meat into 4-5 cm pieces, pour into the blender bowl. Add onions, walnuts, carrots, salt and spices. Beat all ingredients until smooth.
4. You can use an immersion blender. Store the pate in the refrigerator for no more than 2 days.

Fillet with vegetables in lavash

Ingredients:

• 1 thin pita bread;
• boiled breast 150 g;
• 1 small tomato;
• half a cucumber;
• 1-2 lettuce leaves;
• 1-2 tbsp. low-fat yogurt;
• mustard, spices, herbs as desired.

  
  Fillet with vegetables in lavash

Preparation:

1. For dressing, mix yogurt with mustard and seasonings. Brush the pita bread with half of the mixture.
2. Cut the meat into slices, place along the left edge of the pita bread, no need to distribute over the entire surface.
3. Slice tomato, cucumber. You can use your favorite vegetables. Place on pita bread next to the breast pieces. Add a few lettuce leaves and pour in the remaining dressing.
4. Wrap the pita bread around the filling. If desired, fry on a grill or dry frying pan without oil.

Dietary julienne

Ingredients:

• boiled fillet – 150 g;
• mushrooms – 200 g;
• onions – 1 pc.;
• low fat cheese – 40 g;
• vegetable oil – 2 tbsp;
• salt, seasonings.

  
  Dietary julienne

Preparation:

1. Wash the mushrooms and cut into small pieces. Cut the onion into half rings and grate the cheese.
2. Heat a frying pan, pour in vegetable oil and add mushrooms and onions, add a pinch of salt. Sauté over medium heat for 10 minutes. The julienne filling should not be dry, there should be juice left in it.
3. Place half of the filling in a baking dish, distribute, and cover with half of the cheese. Add the second half of the filling and top with cheese.
4. Place in the oven, preheated to 180°C for 15 minutes. A golden crust should form on top of the julienne.

Light soup

Ingredients:

• breast – 300 g;
• water – 2 l;
• rice – 30 g;
• medium-sized onion – 1 pc.;
• pumpkin – 150 g;
• salt, seasonings.

  
  Light soup

Preparation:

1. Soak the rice for 20-30 minutes. It is better to choose brown rice, it contains less starch.
2. Cut turkey or chicken meat into 2-3 cm pieces. Bring to a boil in water, drain the first broth, add clean water and cook for 30 minutes.
3. Add rice and a whole onion for flavor.
4. In 10-15 minutes. until ready, add pumpkin, cut into 1-1.5 cm cubes.
5. Before serving, remove the onion from the broth.

Zrazy with boiled breast

Ingredients:

• boiled turkey or chicken fillet – 400 g;
• potatoes – 600 g;
• 1 chicken egg;
• crackers – 6 tbsp;
• salt, spices - to taste.

  
  Zrazy with boiled breast

Preparation:

1. Peel and boil the potatoes. Make thick mashed potatoes without water.
2. Finely chop the meat and mix with the potato mixture. Season, add salt.
3. Beat in the egg and mix until smooth.
4. Form zrazy up to 10 cm long, up to 2 cm thick. Sprinkle with breadcrumbs. You can make your own breading using rye breadcrumbs.
5. Place in an oven preheated to 180°C for 20 minutes.

Chicken sausage

You can make your own healthy boiled sausage from chicken or turkey breast. During the cooking process, the meat is also cooked.

Chicken sausage

Ingredients:

• chicken or turkey fillet – 500 g;
• egg white – 3 pcs.;
• low-fat milk – 200 ml;
• salt, pepper, seasonings;
• dried herbs – 1 tsp.

Preparation:

1. Soak raw meat for 1 hour, rinse, cut into pieces and grind in a meat grinder.
2. Add egg whites and milk to the minced meat and stir until smooth. Add salt and spices to your taste.
3. Cut a piece of cling film 40-50 cm long. Place half of the mixture on one edge, wrap it, tie the edges. Use the same method to form the second sausage.
4. Boil water in a saucepan, reduce heat to medium. Place the sausages in water and cook for 45-60 minutes.
5. Remove the sausage, cool and remove the cling film.

The cling film must be intended for heat treatment. You cannot use regular polyethylene.

How to store boiled chicken and turkey breast

At room temperature, boiled breast is stored until completely cooled, then for up to 2 hours. Next, it should be placed in the refrigerator. Meat should be kept in food containers, ceramic or glass dishes. Storage with broth is allowed.

The shelf life of cooked meat is 24 hours for catering establishments.

At home, the freshness of a product is often determined by its smell. A spoiled product develops bacteria that cause an unpleasant odor. The faithful breast should not be stored for longer than 2 days. If the meat is in broth, on the 2nd day it should be boiled before consumption.

Rules for choosing fresh poultry

One of the basic rules of a tasty and high-quality dish is the freshness of the product . An experienced chef will say:

• 
  You need to select the chicken with your eyes and nose. If there is the slightest unpleasant odor, refuse to purchase.

• The skin of the chicken should be pale white with a pinkish tint, without gray spots. The skin of an older bird is thicker and rougher.
• The fat of fresh young chicken is slightly yellowish in color.
• Blood clots, ruptures, and fractures on the carcass are not allowed.

When purchasing meat in sealed packaging, be sure to pay attention to the integrity of the package. To examine and determine the quality of chicken, choose only transparent bags. Be sure to look for the expiration date of the product on the label.

Menu with boiled chicken and turkey breast

Boiled breast will not harm your figure in terms of calories, so you can safely include it in your diet 3-4 times a week. Menu option for 4 days.

Boiled breast is a healthy and affordable product that saturates the body without extra calories. White poultry meat should be included in the menu for weight loss and staying in shape along with physical exercise. Boiled meat is combined with all vegetables and can be the basis of different dishes - this will make the weight loss process tasty and varied.