Diet chicken: TOP 10 most interesting recipes

Chicken breast is the most healthy and dietary part of a chicken carcass. Cooking dishes from it is simple and varied. The most economical option is to buy two whole chicken carcasses in the store at once. The wings and thighs will be used for roasting; the ridges will make an excellent rich broth.

Breasts can be baked whole, boiled, cooked in pieces, or rolled into minced meat for cutlets, meatballs, and casseroles.

So, we have chicken breast. Now we will show you step by step how to prepare ten interesting, original, and most importantly, dietary, healthy and tasty dishes from it. Dietary chicken breast recipes will help us prepare a delicious dinner in a frying pan, in the oven, in foil, with vegetables and spices.

Spicy dietary chicken curry in a frying pan

• 500 g chicken fillet without skin and fat;
• 200 g sour cream 10% fat;
• 50 g milk 2.5% fat;
• 3 pcs. bell pepper;
• 1 turnip onion;
• 1 tsp each ground turmeric and curry;
• 1 tbsp. l. vegetable oil for sauteing;
• salt to taste.

Calorie content: 87 kcal.

Diet chicken in a frying pan, stewed in milk and sour cream, seasoned with your favorite Indian spices - an unusual recipe. It is better to take bell peppers in different colors. This way the dish turns out not only tasty, but also beautiful. It is suitable for protein and mixed diets, drying. It will be useful for those who are on the Kremlin diet, the Atkins diet. We give instructions on how to prepare dietary chicken curry.

1. Rinse the meat, cut into small pieces.
2. Peel the onion and pepper and chop into cubes.
3. Pour oil into the frying pan.
4. Put onions and peppers in it.
5. Sauté vegetables for 5 minutes over medium heat, stirring.
6. Place the meat in the pan and lightly sauté.
7. Reduce heat to low, cover and simmer for 7 minutes.
8. Place sour cream, milk, spices in a bowl, stir.
9. Place the resulting milk sauce in the pan and stir.
10. Simmer covered over low heat for another 5-6 minutes.
11. If desired, you can decorate the dish with fresh herbs.

Dietary chicken with vegetables in the oven in the sleeve

• 500 g chicken fillet;
• small young zucchini;
• medium sized carrot;
• 1 bell pepper;
• 400 g cauliflower;
• 1 ripe tomato;
• onion;
• 2 cloves of garlic;
• 4 prunes;
• 1 tsp. vegetable oil;
• a pinch of rosemary;
• a piece of chili pepper (if you like it spicy);
• salt, ground pepper to taste.

Calorie content: 83 kcal.

Dietary chicken with vegetables in the sleeve will retain its beneficial properties, so the dish is ideal for those who choose a healthy lifestyle. This option is more suitable for dinner. It turns out to be a complete dish - both a side dish and meat.

The next morning you will feel cheerful and light. It is especially recommended for those who have problems with bowel movements and those on soft diets. We recommend preparing it when leaving any diet and for an everyday family meal.

It will take about 1.5 hours to cook. Stock up on a baking sleeve. In order for diet chicken in the oven with vegetables to be saturated with their juice and aroma, it needs to be marinated in it before baking. It's easy to prepare if you follow the instructions.

1. Wash the chicken fillet and cut into small pieces.
2. Sprinkle the chicken with salt, pepper and rosemary, stir and let sit on a plate. At this time, take care of your vegetables.
3. Chop the zucchini, maybe with the skin on if it’s young.
4. Cut the carrots into rings or half rings. If you have time and desire, you can make it with flowers. It turns out very beautiful. You can also rub it.
5. Chop the pepper into cubes or strips.
6. It is better to cut the onion into half rings for beauty.
7. Separate the cabbage into inflorescences.
8. Cut the tomato into small pieces.
9. Add prunes to the vegetables (do not soak them first!)
10. Mix the meat with chopped vegetables and place in the sleeve.
11. Tie the sleeve and marinate in the refrigerator for 30 minutes.
12. At this time, turn on the oven and preheat to 180 degrees.
13. Place the sleeve in the oven for 45 minutes.

Dietary chicken with pineapples in a slow cooker

• 1 kg chicken breast without bones, skin and fat;
• a can of canned pineapple;
• 2 tbsp. l. semi-sweet red wine;
• 1 tbsp. l. soy sauce;
• some green onions.

Calorie content: 87 kcal.

This dietary chicken with pineapples will delight lovers of Japanese or Chinese cuisine. It is very easy to prepare and contains a minimum of calories. Easy to digest, so suitable for everyone. If you cook for children, exclude wine.

Dietary chicken in a slow cooker is a recipe for weight loss. This original dish is best eaten at dinner. By eating this way every evening, you don’t even have to go on a diet. Gradual weight loss is guaranteed.

1. Chop the chicken breast into pieces.
2. Open the can of pineapples and pour the pineapple juice into a glass.
3. Add pineapples to chicken. If the fruit is arranged in circles, cut them into cubes.
4. Place the meat and pineapples in the multicooker bowl.
5. Mix 100 g of pineapple juice, wine and soy sauce.
6. Pour the filling over the chicken and cover with a lid.
7. Cook in the “Stew” mode for 60 minutes.
8. Decorate the finished dish with herbs.

What can you eat for dinner to lose weight?

To prevent dinner from causing excess weight gain, it is recommended to adhere to certain rules during the diet:

• The last meal should consist of foods that contain a large amount of fiber, as it helps improve digestion.
• Normally, food for a diet dinner should contain up to 350 kcal.
• When following a diet, it is advisable to steam food or eat it boiled.
• During the diet, it is not recommended to consume smoked and fried foods in the evening.
• The ideal product for a diet dinner is cottage cheese, you can add a little raisins to it.

On a note! For dinner you can consume a serving of 250-350 g.

What can you eat for dinner to lose weight? The choice of products should be taken with full responsibility, since the speed of losing excess weight depends on it. A diet dinner for weight loss may consist of the following dishes:

• vegetables, stewed or boiled;
• dietary meat, which includes rabbit, turkey, chicken breast;
• seafood;
• natural dairy products;
• quail or chicken eggs;
• low-fat fish;
• fruits and berries.

As for meat, it is not recommended to consume it in large quantities in the evening, since it will take a long time for the body to digest it. And at night, as you know, he needs rest.

The following foods eaten for dinner will have a negative impact on your figure during the diet:

• fatty meats, which include lamb and pork;
• pasta;
• potato;
• flour and confectionery products;
• sweets;
• mayonnaise, sauces.

Sometimes, to lose weight you don’t need a full-fledged diet, you just need to cook a diet dinner. Below are recipes for dishes suitable for such a dinner.

Tender dietary chicken in kefir with ginger

• 700 g chicken breast;
• 250 g kefir;
• 3 cloves of garlic;
• 0.5 tsp each paprika and basil;
• 0.3 tsp each turmeric and ginger powder;
• salt to taste.

Calorie content: 95 kcal.

The list of simple recipes for dietary chicken continues with a dish that is marinated in kefir and baked in the oven. It will take a little over an hour to prepare.

Spices add piquancy. This dish is not suitable for baby food. Ginger warms up and thins the blood. Other seasonings activate metabolism. Kefir has a slight laxative effect.

This chicken is dietary, a recipe from the category of fat-burning options. It is suitable for protein, cleansing diets, drying. It will help normalize intestinal function for those who have problems with stool.

Unusual chicken with vegetables in a pot

• 1 kg chicken fillet;
• medium eggplant;
• carrot;
• red onion;
• small zucchini;
• 150 g celery root;
• 7 cloves of garlic;
• 200 g sour cream 10% fat;
• 150 g Cheddar cheese;
• pepper, salt to your taste;
• parsley, dill for decoration.

Calorie content: 110 kcal.

Dietary chicken in a pot looks original and beautiful. This low-calorie dish can be served for lunch or dinner. To release a delicious aroma from the pots, cover the tops with foil while cooking. Prepares in 1.3 hours.

1. Cut the chicken meat (fillet from the legs is tastier) into pieces.
2. Peel the celery root and grate it on a coarse grater.
3. Chop the zucchini and eggplant into cubes.
4. Chop carrots and onions into rings.
5. Finely chop the garlic with a knife.
6. Grease the inside of the pots with vegetable oil.
7. Mix the vegetables, add salt and place in pots.
8. Place pieces of meat on top, salt and pepper.
9. Cover the pots with foil and place in the oven preheated to 200 degrees for 30 minutes.
10. Remove the pots from the oven and remove the foil.
11. Pour sour cream over the meat.
12. Sprinkle grated cheese on top.
13. Place the opened pots in the oven at 180 degrees.
14. Bake for another 25 minutes until golden brown.
15. Sprinkle with herbs.

Baked chicken breast

To diversify your diet, let's cook chicken in pots. This is a hassle-free and truly homemade dish that will fill the kitchen with warmth and a stunning aroma. Onions are not only low-calorie, but also a very healthy vegetable; the amount of useful vitamins and microelements in it is very high. Chicken in onion juice will turn out juicy, with an amazing smell and a specific, slightly sweet taste.

We will need:

• chicken breast - one kilogram
• Small bay leaves - according to the number of pots used
• Black peppercorns - according to the number of pots used
• Medium-sized bulbs - according to the number of pots
• Salt to taste
• The water is cold

1. Cut the onions into four pieces.
2. Wash the fillet and cut into large pieces.
3. Place all the ingredients in the pots in the following order: two onion slices, pieces of meat, the remaining two pieces of onion.
4. Add a little salt.
5. Throw a small bay leaf and a peppercorn into each pot.
6. Pour water into the pot so that it covers the meat.
7. Cover the pots with a lid or foil.

ATTENTION ! The pots should only be placed in a cold oven to prevent them from cracking.

After two hours, the baked chicken breast can be served.

See other casserole options here.

Delicious dietary chicken with mushrooms in foil

• 2 chicken fillets;
• 5 whole champignons;
• 2 tbsp. l. cottage cheese 5% fat;
• 1 onion;
• 2 tbsp. l. vegetable oil;
• salt and spices to taste.

Read also: How to cook dietary soufflé: 11 super recipes

Calorie content: 89 kcal.

Cute chicken envelopes look very attractive on a plate. At the same time, the dish allows you to be satisfied and not gain weight. Diet chicken is cooked in the oven in foil. It takes 50-55 minutes. The recipe is ideal for a protein diet, drying, suitable as a light dinner or lunch. The dish is delicious hot or cold.

1. Wash and chop the mushrooms into small cubes.
2. Finely chop the onion.
3. Fry mushrooms and onions in oil.
4. Add cottage cheese to the mushrooms, add salt and stir.
5. Cover with a lid and simmer over low heat for 10 minutes. The filling of the envelopes is ready.
6. Now let's take care of the meat casing; dietary chicken fillet should be without skin, fat and bones - only meat in one piece.
7. Rinse the fillet and beat with a hammer to a thickness of 1 cm.
8. Sprinkle the meat with spices on both sides.
9. Place the filling in the middle of the chicken pieces.
10. Bring the edges of the meat layer up and secure with a toothpick. If desired, you can roll it into rolls, but there will be less filling.
11. Wrap each envelope in foil.
12. Place the envelopes on a baking sheet and place in the oven.
13. Bake for 30 minutes at 180 degrees.

Preparation of fillets

It is better to learn the secrets of preparing dietary chicken chops in advance:

1. For chicken chops, take whole pieces of boneless breast fillet. Remove the skin from the chicken with a knife and cut off the fat. It is advisable that the layer of chicken for the future fillet should be no thicker than 1 cm.
2. Before beating, the chicken can be placed in clean water (or a low-fat marinade) for half an hour to an hour. This way the poultry meat will absorb moisture and be juicier.
3. The beating is done with a special kitchen hammer. Its purpose is to break down the fibers to make the chop more tender. Pork or beef is beaten on both sides. But since the chicken itself is quite soft, it is enough to beat it on one side.
4. The meat is wrapped in cling film and gently beaten with a hammer until soft (but the piece should not lose its integrity).
5. Spices and seasonings suitable for chicken: suneli hops, pepper, nutmeg, mustard, curry, marjoram, rosemary, basil. Ready-made mixtures of spices and seasonings for chicken are also suitable. Spices add piquancy and heat to a dietary dish, but do not add calories.

You can use either fresh chilled chicken or frozen chicken. The frozen product is first left to thaw until soft, and then cooking begins.

Whole chicken with oranges in the oven

• 1 broiler chicken (approximately 1.7 kg);
• 2 oranges;
• 40 g grated ginger root;
• 4 tbsp. l. flower honey;
• 3 tbsp. l. vegetable oil;
• a pinch of salt, ground red pepper, paprika.

Calorie content 142 kcal.

If you have a holiday or family dinner coming up, treat your guests to spicy, crispy-skinned chicken. There is no need to eat this crust yourself. The meat will be aromatic and tasty, and there will be an order of magnitude less calories.

It cannot be said that this oven-baked chicken is a dietary recipe, but it is the perfect compromise between “tasty” and “healthy.” In addition, ginger and pepper will have a fat-burning effect, so there will be no harm to your figure. It takes 1 hour 40 minutes to prepare.

1. Cut half of the orange and set aside.
2. Cut the second half and the other orange directly with the peel into circles 0.6-0.8 cm thick and slices to place on the sides.
3. Grease a baking sheet with oil using a pastry brush.
4. Place orange rounds on the bottom.
5. Wash the chicken, remove any remaining feathers and trim off excess fat from the tail and thighs.
6. Pat the skin dry with a napkin or towel.
7. Brush the chicken with oil (use a brush again).
8. Sprinkle salt, pepper and paprika on top and spread evenly over the surface.
9. Place the carcass on a baking sheet on top of the oranges, back up, with orange slices on the sides.
10. Place the baking sheet in an oven heated to 200 degrees.
11. Bake for 40 minutes. A dietary whole chicken will not cook quickly in the oven, so you can put it in and do other things.
12. Meanwhile, squeeze the juice from the remaining half of the orange into a bowl.
13. Add honey and grated ginger there. It is better to grate the ginger root using a fine grater.
14. Mix the resulting sauce and add a pinch of pepper.
15. Remove the roasted carcass from the oven.
16. Turn the chicken back side down, being careful not to dislodge the layer of oranges.
17. Coat the carcass on all sides with juice, honey and ginger (again, better with a brush).
18. Place in the oven for another 1 hour, lowering the heat to 180 degrees.
19. During this time, remove the chicken from the oven four more times and coat it with juice and honey.

Chicken and Broccoli Casserole in Yogurt

• 120 g chicken fillet;
• 110 g broccoli;
• a raw egg;
• 20 g light cheese;
• 50 g natural yogurt;
• 1 clove of garlic;
• salt, paprika, ground black pepper to taste.

Calorie content: 67 kcal.

If you like broccoli with chicken, you will definitely like this dietary PP recipe. Preparing the casserole is very simple. Suitable for dining at any time of the day. You can add spinach leaves and greens at your discretion.

Healthy dietary chicken in yogurt turns out tender and unusual. Do you want to get away from the usual milk filling from the “omelet” series? Try this recipe with yogurt. Naturally, the product must be free of sugar, flavorings, flavorings and fruits - the usual classics.

Diet chicken with gravy

• 500 g chicken fillet;
• 500 g of water;
• carrot;
• 3 cloves of garlic;
• 2 onions;
• 1 tbsp. l. flour;
• 5-6 peas of allspice;
• 2 bay leaves;
• salt to taste.

Calorie content: 115 kcal.

In essence, it turns out to be dietary boiled chicken, but with gravy. What is gravy? It's almost soup. Thus, we get both the first and the second. The gravy is made from chicken broth and vegetables - tasty, healthy, low in calories. The dish belongs to European cuisine.

The gravy can be eaten with any side dish: buckwheat, rice, rice noodles, beans, lentils. If you are not on a diet, but try to eat according to PP recipes, you can sometimes allow yourself potatoes or durum wheat pasta. The simplest and lowest-calorie dish to go with them is diet chicken; we’ll tell you how to prepare it now.

1. Rinse the meat, cut into pieces.
2. Place in a deep frying pan or small saucepan.
3. Pour water over the meat and place over high heat.
4. Once boiling, reduce heat to low, do not cover with lid.
5. Some of the water will evaporate during cooking.
6. Cook the chicken for 30 minutes.
7. 5 minutes before the end of cooking, add pepper, salt, and bay leaf.
8. While the chicken is cooking, grate the carrots on a coarse grater and finely chop the onion.
9. After half an hour, add vegetables to the pan and cook for another 10 minutes.
10. Then press the garlic into the pan with a press.
11. After 5 minutes of cooking, turn the heat down to low and sprinkle the dish with flour. Try to do this evenly and stir the contents constantly.
12. As you stir, the gravy will begin to thicken. Stop when it has the desired consistency. Here everyone cooks to their own taste. Some like it thinner, others thicker.

Recipe 1: Spring salad

The recipe for “Spring” salad is known to many. It is enjoyed with pleasure not only in spring, as the name suggests. Many people often eat it in the summer, because it is light and tender, and heavy fatty dishes in the heat do not cause appetite.

Ingredients

To prepare the salad according to this recipe, you need the following ingredients:

• cucumbers – 2 pcs.;
• radishes – 5 pcs.;
• potatoes – 3 pcs.;
• egg – 1 pc.;
• lettuce leaves;
• green onions;
• lemon juice, salt, olive oil.

The last ingredients are added to taste.

Cooking method

Preparing the salad is quite simple if you follow the recipe:

1. Wash the potatoes thoroughly, boil them in their skins, and cool. 10 minutes before the end of cooking, place the egg in boiling water.

1. Wash the radishes and cucumbers, and then chop the vegetables into rings. If the cucumber peel is bitter, you should get rid of it.

1. Peel boiled potatoes and eggs. Cut the potatoes into cubes.

1. Chop the egg into cubes.

1. Wash the lettuce leaves and tear them with your hands.

1. Wash and chop the green onions.

1. Mix potatoes, lettuce, cucumber, onion and radish in a deep bowl. Squeeze lemon juice, season with olive oil.

This salad does not use mayonnaise, sauces or other foods prohibited by most diets, so it can be considered a diet dinner for weight loss.

Stewed chicken in a slow cooker

• 500 g of pure chicken meat;
• 100 ml water;
• 125 ml Activia yogurt without additives;
• bell pepper;
• turnip onion;
• 1 tsp. soy sauce;
• some greenery;
• salt pepper.

Calorie content: 90 kcal.

Dietary chicken is stewed in a slow cooker for no more than half an hour. A great option for those who have little time to cook. The recipe is suitable for PP for both children and adults. We used classic yogurt, but if you want originality in taste, you can use prunes.

1. Cut the chicken into pieces.
2. Chop the onion and pepper into cubes.
3. Pour water into the multicooker bowl.
4. Put a little salt. If the soy sauce is salty, then there is no need to add salt. Pepper it.
5. Put the meat there too.
6. Cover with a lid and turn on the multicooker in the “Fry” mode for 20 minutes.
7. When the color of the chicken changes, add the pepper into the bowl.
8. After 2-3 minutes, add the onion and stir.
9. After another couple of minutes, add yogurt, sauce, stir and cover with a lid.
10. Cook for another 20 minutes.
11. Sprinkle the finished dish with chopped herbs.

Delicious dietary chicken will please everyone, because it is the most popular dish on our table. Most diets for weight loss and for certain diseases include this type of meat. Use the recipes presented to improve your health, figure and lead a healthy lifestyle.

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Methods for preparing chicken dishes for every day: choose simple recipes for weight loss

The popular product has a unique taste, and does not require a long time for preparation. Fillet can be stewed, baked, fried, boiled. To prevent the meat from losing its juiciness, watch the time! Among the variety of recipes, there are various ways to cook chicken:

• in the oven;
• in a slow cooker;
• in a frying pan;
• in the microwave;
• Grilled.

Fillet with caramelized onions

Sweet and sour taste, incredible amber and a minimum of cooking time are the main advantages of the recipe.

Calorie content - 120 kcal/100g

Ingredients:

• fil - 500g;
• bell pepper - 2 pcs;
• onions - 3 pcs;
• soy sauce - 4-5 tbsp. l;
• sugar - 1 tbsp.

The fillet is cut into oblong pieces. Pour a little oil into a hot frying pan and place the chicken pieces there.

1. After frying the meat until white, pour in the soy sauce . Additionally, you do not have to add salt to the dish, since the seasoning already contains salt.
2. After 2 minutes of simmering, place in a separate container.
3. The pepper is washed and cleared of seeds. Cut into strips and fry in soy mixture. When the pepper becomes soft, add it to the chicken.
4. Chopped onions are fried in sauce. At the final stage, the onions are caramelized in sugar . It acquires a unique taste in combination with tender meat fillet.