Chicken breast baked in the oven. Calorie content, food, recipes, how to eat on a diet

In terms of the content of valuable components and calorie content, baked chicken breast is in second place after boiled fillet. You can prepare many delicious dishes from this product. Since the calorie content of baked chicken breast is low, it can be consumed even during a period of weight loss. It is combined with vegetables, cereals, cheese, as well as various seasonings, spices and herbs. Thus, you can easily choose a dish to suit your taste.

We recommend reading:

• Chicken breast calories
• Calorie content of boiled chicken breast
• How many calories are in chicken fillet?

Nutritional value, calorie content of chicken breast baked in the oven

The average calorie content of raw chicken fillet varies within slight limits around 110 kcal per 100 g of product. This part of the bird has the highest protein content, and the composition of chicken breast baked in the oven is of the best quality. To assess the nutrient content of chicken, you can consult the table. The minced meat was prepared from skinless poultry and can be considered average.

The data is given for 100 g of pulp taken from a specific part of the carcass:

Depending on the recipe and method of preparation, chicken dishes can be quite high in calories. However, boiled or baked breast used in the diet, cooked without adding fat or with a minimum amount of fat, remains the leanest chicken meat.

Chicken breast for losing weight

Chicken is a universal dietary product. Health nutritionists have long given this verdict to this meat. And it's not just about how many calories are in chicken breast.

Do you want to lose weight? Then these articles are for you

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This dish has excellent taste, has a minimum of fat and many useful elements. This will not only allow you to lose unnecessary pounds without experiencing a painful feeling of hunger, but also improve your body’s health.

The basis of chicken meat is protein. Its amount is 84% ​​- it is a building material for cells. At the same time, white meat contains a minimum fat reserve - 15%, and carbohydrates in it no more than 1%. So this is an ideal choice for those who want to get slim. But how many calories will a chicken fillet dish give you?

Benefits and contraindications of oven-baked chicken breast for weight loss

Chicken breast baked in the oven has virtually no allergic contraindications, and isolated exceptions are so rare that they do not affect the overall picture. The diet can be contraindicated only in cases of absolute rejection of animal products by the body.

For weight loss goals, you can choose any of the many developed diets or simply replace other types of meat with breast. Recipes for preparing pilaf and chops, goulash or minced white chicken cutlets are well known and easy to repeat.

The listed dishes still contain quite a lot of fat, due to the use of oil when frying. In contrast, the recipes offered below do not include such additions at all, or they are negligible and do not affect the overall calorie content.

Beneficial features

Due to the content of a large number of valuable components and low calorie content, baked chicken breast has many positive properties, including the following:

• cleansing the liver and blood of cholesterol;
• restoration of blood pressure;
• improving digestion, preventing the development of gastritis, peptic ulcers and other gastrointestinal ailments;
• strengthening bones and teeth;
• improving the condition of hair, nails, skin color;
• prevention of colds, strengthening the immune system.

Thus, when eating baked chicken breast, you can not only lose weight, but also improve your health.

How to choose ingredients for oven-baked chicken breast

Frozen foods are not suitable for baking purposes. In the oven, they lose the remaining juices, and they have to be replenished by marinating and adding fat. For dietary purposes, such dishes are too high in calories. Choose fresh or chilled fillets; you can also purchase the whole carcass, cut off the desired part, and use the rest in other dishes or freeze it.

Many recipes use water for stewing; instead, it is good to use the broth left over from cooking the breasts. In dietary nutrition, boiled chicken is used almost more often than baked chicken, and such broths will be a by-product.

How to properly bake chicken breast?

To prepare this low-calorie delicious dish, you can use one of the recipes:

• Mix a glass of water and 2 tbsp. l. salt.
• Soak the meat in the resulting brine for 3 hours.
• Separately mix honey, basil, vegetable oil. Pour the resulting mixture over the chicken breast, after removing it from the brine.
• Place on a baking sheet and bake in the oven at 220 degrees for 30 minutes.

So, if you want to lose weight or are simply trying to adhere to the principles of proper nutrition, but boiled chicken is too boring for you, the best solution is a delicious chicken breast baked in the oven.

Secrets of cooking chicken breast baked in the oven

The golden brown crust on the meat is in no way compatible with the diet. To form it, you need to apply butter, mayonnaise or other marinades to the breast, which dramatically increases the calorie content. You can slightly embellish the modest appearance of dietary dishes with a thin layer of caramel, or by slightly smearing the surface of the breast with light tomato ketchup.

Pink pepper or paprika will also serve as decoration if they are included in the recipe.

You can add some spiciness and flavor to the dish by stuffing the breast with thin slices of garlic. Interesting recipes for sweet meat, when the fillet is cut during baking and pieces of prunes or dried apricots are inserted into the slots. In addition to the unusual taste and aroma, chicken with such fillings is very healthy.

Chicken breast baked in the oven with dried apricots.

Low-salt diets are the most difficult to follow, since it is very difficult to cook meat tasty without salt. Replacing crystalline salt with soy concentrates does not give anything in practice, since they contain dissolved salt.

Composition of nutrients, BJU

Baked chicken breast

How to store chicken breast baked in the oven

The portions of chicken dishes in most of the given recipes are small, and you should not increase them for future use. Diets with calorie restriction already have a stressful effect on the body; it is undesirable to force it to digest stale food.

If there is a need for limited storage of a small portion of a dish, it should, first of all, be sealed. In the warmth of the kitchen, any meat quickly deteriorates, and therefore the container with chicken is sent to the refrigerator. Despite the actual shelf life of prepared meat, the diet menu should not include chicken that has been in the refrigerator for more than 12 hours.

Having decided to strictly follow a diet, you also have to worry about the regularity of meals. For this reason, people often take food with them from home. Containers for these purposes must provide some ventilation, food must “breathe”. It is convenient to wrap the breast in foil and place it in this form in a plastic bowl without a lid, of course, eliminating the possibility of meat juice or gravy leaking.

Menu for weight loss with chicken breast

The detailed development of a diet for weight loss should be done individually and only by a professional nutritionist. All other options are very approximate and contain rather recommendations. If the excess weight that you need to get rid of is small and there is no need to reduce calories in the menu to a minimum, you can use the proposed sample menu.

1 day

Breakfast:

• Chicken breast with pumpkin (baked) – 100 g – 120 kcal;

• Vegetable salad with butter – 100 g – 100 kcal;
• Orange – 150 g – 54 kcal.

Total about 270 kcal.

Snack: tea without added sugar – 200 ml – 0 kcal.

Dinner:

• Chicken lean broth – 250 ml – 55 kcal;
• Stewed vegetables – 150 g – 90 kcal.

Total no more than 150 kcal.

Afternoon snack:

• Low-fat kefir – 200 g – 60 kcal;
• 1 biscuit – 30 g – 90 kcal.

Only about 150 kcal.

Dinner:

• Steamed chicken breast – 120 g – 135 kcal;
• Fresh tomatoes – 120 g – 25 kcal.

Total about 160 kcal.

The calorie content of the entire daily diet is up to 750 kcal.

Day 2

Breakfast:

• Steamed chicken breast – 120 g – 135 kcal;
• Omelette with tomatoes or carrots – 120 g – 118 kcal.

Only about 250 kcal.

Snack: a couple of tangerines – 40 kcal;

Dinner:

• 250 ml chicken broth – 38 kcal
• 150 g of baked breast – 115 kcal.

Total up to 150 kcal.

Afternoon snack – 1% cottage cheese – 200 g – 159 kcal.

Dinner:

• Vegetable stew with chicken breast – 250 g – 190 kcal;
• Tea without sugar – 200 ml – 0 kcal.

Total up to 200 kcal.

The total calorie content of the daily diet is up to 800 kcal.

The average calorie content for such a diet is below 1000 kcal per day. It is clear that this will lead to rapid consumption of fat deposits, but it can also affect well-being, especially for people leading an active lifestyle.

If such diets seem too aggressive, you can use a sample diet on Friday evening, all weekend, and include breakfast and a snack on the first working day. Steamed chicken or baked in a slow cooker or oven can also be included in your daily diet.

For example, it is good to prepare exclusively breast dishes for dinner all week until the fasting weekend, having breakfast with meatless omelettes, and lunch with fish dishes or vegetable soups.

Article design: Ilchenko Oksana

Baked chicken breast in other servings:

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