Originally Seasoned Grilled Chicken, Broilers or Chicks, Breast, Seasoned, Grilled, Meat and Skin: Calories per 100g, Protein, Fat, Carbohydrates

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Calorie content of Grilled chicken breast.. Chemical composition and nutritional value.

Nutritional value and chemical composition of "Grilled chicken breast."

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Energy value Grilled chicken breast. is 148 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

The Hidden Dangers of Chicken Meat

Chicken meat is an extremely favorable environment for the growth of various bacteria, surpassing beef and pork in this regard. It is not recommended to use the same cutting board for chicken and other foods (especially fruit), and hands should be washed with soap and water after handling raw chicken breast.

Good chicken meat begins to deteriorate on the third or fourth day, even when kept in the refrigerator. The chicken quickly begins to smell unpleasant and change color, first to yellow, then to gray. If the purchased chicken fillet sits quietly in the refrigerator for a week, then it probably contains a lot of preservatives.

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Chicken breast is the best choice for the diet of athletes and people who want to lose weight due to its low calorie content and high protein content. The advantage of chicken breast is that it is easy to cook - and boiled breast contains fewer calories.

Scientific sources:

1. Chicken, broilers or fryers, breast, meat only, raw, source
2. The Five Worst Contaminants in Chicken Products, source

How many nutrients are in chicken breast?

Chicken breast contains microminerals - primarily potassium, sodium and iron. However, their content is not so high - for example, a serving of boiled potatoes contains 4-5 times more potassium than a serving of breast. Other minerals in chicken breast will provide no more than 5-7% of the daily value.

In addition, a standard serving (half a chicken breast weighing 100-120 g) will provide 60% of the daily requirement for vitamin B3 and 30% of the daily requirement for vitamin B6. But, again, these vitamins are found in much larger quantities in cereals. That is why the main advantage of breast is its low calorie content.

Carrageenan for breast volume

Quite often, chicken breast is injected with carrageenan, a special substance that increases the final volume and weight of the product. The water that flows out of a chicken breast when frying it in a frying pan does not come from the chicken itself, but from the aforementioned carrageenan.

Carrageenan, on the other hand, is a substance derived from algae and is a type of soluble fiber. Despite the fact that it is not harmful to health (rather, on the contrary), the use of carrageenan increases the weight of chicken breast, which means it reduces the calorie and protein content by 100 g.

Chicken fillet - use in diets

Chicken fillet is one of the lowest calorie meats. However, it contains a huge amount of vitamins and minerals, which is important for those who are on a diet and constantly limit themselves. The most beneficial for a healthy diet is skinless chicken breast, steamed or boiled. Read about the calorie content of other parts of chicken in our publication.

By selecting different ingredients with which to cook meat, you can create real culinary masterpieces every day. And monitoring the nutritional value of ready-made meals will allow you to gradually say goodbye to extra pounds.

Harm from eating chicken

Chicken acquires disadvantages after being grilled. A delicious processed dish receives a number of disadvantages:

1. Provokes heart and vascular diseases (carcinogens and fats).
2. May lead to atherosclerosis (cholesterol).
3. Loses most of the vitamins. Beneficial substances decompose at high temperatures.
4. Retains water in the body. A large amount of salt leads to swelling of tissues and blood vessels.
5. Exacerbates gastrointestinal infections and diabetes.
6. Stimulates a surge in pressure due to the sodium contained.

How to deliciously marinate chicken fillet for grilling without drying it out

Since chicken fillet contains almost no fat, it is better to marinate it before grilling to give the meat juiciness and sometimes even piquancy.

Here are some popular marinade recipes for grilled chicken.

• Marinade of olive oil (40g), soy sauce (60g), lemon juice (30g), mustard (5g) with the addition of salt, hot pepper and spices.
• Lemon-honey marinade is prepared as follows: mix lemon juice (65g), soy sauce (80g) and honey (100g), add a little salt and coat the fillet with sauce.
• Garlic and onion marinade for kebabs will add flavor to the dish and make the meat tender and juicy. The marinade is designed for 1.5 kg of fillet. Add salt, spices, blended tomatoes (300g), onion cut into half rings (0.5 kg) and pressed garlic (5-6 cloves) to the shish kebab meat. Marinate for 2-3 hours.

We should not forget a few rules for preparing tasty and juicy grilled chicken fillet:

• before cooking, brush the fillet with olive oil to prevent it from sticking to the grill grate (unless the recipe calls for a marinade);
• watch the heat; if it is too high, the meat will burn;
• Cooking time for fillets on each side is 4-5 minutes; if it is difficult to remove from the grill, you need to wait a little.

It is convenient and economical to use a zip-lock bag as a container for marinating chicken breast. All the ingredients are placed inside the bag, the bag is zipped (you can shake it several times) and sent to the refrigerator for the required period of time for marinating.

Grilled chicken breasts with rice - step-by-step recipe with photos

Cooking delicious and healthy grilled chicken breasts step by step.

Step 1:

Cut the breasts into steaks about a centimeter thick. Wipe thoroughly with a paper towel to remove excess moisture. It is very important that the meat is dry; wet meat does not allow the crust to set and all the juice can leak into the pan when frying. To make the breasts soft and cook faster, you can beat them. Add salt, spices and a little lemon juice. Season everything with extra virgin olive oil and mix well.

Step 2:

While the chicken is marinating, cook the rice. Steamed rice works well as a side dish. To enrich the taste of rice, add any roots, onions, peppercorns and dried or fresh herbs to the pan along with it.

Step 3:

Cook according to the instructions, usually the cooking time for this rice takes 25 minutes. During this time, the rice will absorb the taste and aroma of all the ingredients and will turn out excellent.

Step 4:

While the rice is cooking, you can fry the chicken. Heat the grill pan very well and lay out the first pieces of meat. They should set immediately so that the juice does not leak out of the meat. Fry over moderate heat for about 7 minutes.

Step 5:

Turn the pieces over to the other side and fry for another 7 minutes.

Step 6:

After this, we place the pieces on their sides along the sides, and fry a new batch in the center according to the same pattern. Then place all the pieces in the pan and fry for another 7 minutes, turning each piece alternately.

Step 7:

Place the meat on a plate and serve.

Step 8:

The meat turns out aromatic and tender in taste, with a beautiful golden crust, but not overly fried. A great option for lunch or dinner, you can serve almost anything as a side dish. In this version, the chicken is served with crumbly steamed rice, cooked in a broth of roots and seasonings.

Benefit

It is known that for an athlete or a person losing weight, there is nothing better than white meat. It, as you can understand, is white when ready (compare with any other meat or look at the same poultry drumsticks), is better absorbed by the body and contains less myoglobin. Included in the list of the most low-fat meats along with rabbit, turkey (also breast), and some types of fish.

Suitable for athletes gaining weight through protein (you've probably heard about the “champion's breakfast” - chicken breast with rice), losing weight, pregnant women (breast is almost tasteless, so it rarely causes rejection).

Boiled breast is the safest part of chicken for those who are afraid of gaining weight. Take a look at its location if you have a whole carcass or part of it before your eyes. Breast - two pieces of fillet on the chest of the bird, absolutely fat-free, there are no veins, bones or cartilage in it, it is just pure meat. From just one look you can understand that there is a minimum of fat here.

Almost all meat contains vitamins, this is absolutely normal for muscle tissue, but chicken is dominated by B vitamins. It is difficult to say who exactly will benefit from B-vitamins; it is easier to simply list their effects on the body:

• Participation in cell growth and development;
• Prevents stress, depression, nervous system disorders;
• Strengthen muscles;
• Promote the rapid breakdown of fats and carbohydrates and the absorption of proteins;
• Supports the cardiovascular system;
• Help support immunity;
• Good effect on skin condition.

As you can see, the list of beneficial properties is such that chicken fillet can be considered a medicine. Partly for this reason and because of the price (the cost of raw chicken fillet is lower than, say, beef), it makes up the majority of the meat diet in kindergartens, hospitals, schools and rehabilitation centers. Thanks to this diet, patients can maintain the balance of essential substances in the body without receiving excess fat.

Healthy dishes

There are only 15 calories per 100 grams of chicken broth, it is incredibly nutritious and warming - it is not surprising that many even take chicken broth with them in thermoses, because on a cold winter day it can be the perfect lunch.

Making fillet broth is incredibly simple - put the meat in water for just half an hour, then remove the chicken and strain the liquid.

Chicken does not have to be eaten separately from other foods to get the maximum benefit. An excellent option would be to bake the fillet in the oven and add it to a side dish (it’s better to choose some kind of porridge, because the combination of chicken and potatoes, for example, is harder for the body to digest) or to vegetables. Chicken with vegetables is a whole set meal that will be much healthier than simple meat. Moreover, with the help of vegetables, the dish will be digested faster and after eating there will be no heaviness in the stomach, even if you have eaten a hearty meal.

Recently, steamed chicken cutlets made from fillet have become very popular. Of course, frying them until crispy in oil will not work, then the whole point is lost, but the benefits of this dish are beyond doubt. Instead of bread, we recommend adding potatoes to them, and you can cook diet cutlets in a regular saucepan. Such cutlets will contain a lot of meat, which will not harm your health and digestion, and you will be able to get enough of them for a long time.

The main thing you must remember when preparing chicken fillet is the taboo on oil. If you want the meat to retain all its beneficial properties, not absorb excess fat and not cease to be called dietary, you should cook it by steaming or in the oven.

If you really want fried chicken, use a grill - there are many miniature, kitchen models. It would be sad to spoil such healthy meat by cooking, especially since it can be easily made tasty without fat, oil or fried meat, contrary to the stereotype, thereby eliminating its harm.

In the end, the athletes turned out to be infinitely right - chicken is an affordable, dietary, protein-rich meat, and its breast combines all these properties to the maximum. Whether you are losing weight or gaining weight along with hard training in the gym, chicken breast is the ideal nutritious option for you.

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