Tender chicken in the oven: 4 recipes for a delicious diet

Chicken fillet is the right choice for a person who prefers a healthy diet. It contains pure protein, not burdened with fats. There are many vitamins in it, there is folic acid, riboflavin and niacin are useful for the skin. Therefore, a diet low-fat chicken in the oven can be safely considered not only nutritious, but also a healing product. Such a dish is considered the most delicious and useful in paragraphs. It can be used even for dinner.

Features of the preparation of dietary chicken meat

If we are talking about dietary nutrition, you should use only the loin portion of the chicken, which is also the breast or white meat. It has a minimum calorie content - not more than 112 Kcal per 100 grams of weight. If you compare the chicken fillet and thighs in the oven, the calories of the latter will be 2 times higher. They increase the nutritional value of white meat and bone, so we decisively get rid of them before cooking.

Here are a few more secrets of a delicious and healthy diet dish.

• Chop filet of the chicken will turn out drier than without mechanical processing. Bake it only in breading, sleeve or foil.
• Eliminate high-temperature heating - frying and grilling. The dish acquires additional calorie content, and when using vegetable oil, carcinogenic substances are formed in it.
• Instead of salt, enrich the dish with spices, with them the baked chicken fillet in the oven will gain a luxurious taste. All kinds of peppers, paprika, lemon juice, oregano, ready-made combinations of Italian herbs are in perfect harmony with it.
• Marinate the carcass for 2 hours at room temperature. If you need to marinate it in advance, for example, in the morning before going to work, cover it with cling film and refrigerate it.
• The chicken fillet in the oven goes well with any vegetables. You can cook them together in one form. Or separately and serve as a side dish. The ideal pair will be broccoli, spinach, stewed carrots or boiled asparagus.

A simple diet recipe with ginger and honey

This juicy chicken filet in the oven is recommended to be prepared by nutritionists, authors of the book on recipes for a healthy heart, The Recipe to a Healthy Heart. Its secret lies in the successful combination of crisp and seasonings, which make the chicken a tasty alternative to a fat grilled carcass.

You will need:

• chicken breasts - 4 pcs.;
• honey - Art. spoon;
• ground ginger and black pepper - ¼ teaspoon each;
• orange juice - Art. spoon;
• crushed natural corn flakes (sugar free) - 1/3 cup;
• dried parsley - ½ teaspoon.

Cooking

1. Lubricate the mold with olive oil (it is convenient to use a spray). Place washed and dried breasts in it.
2. Combine honey, orange juice, pepper and ginger. Lubricate the carcass with the resulting marinade.
3. Combine the cornflakes and parsley, and sprinkle the breasts evenly.
4. Preheat the oven to 180 °, place the pan in it, bake for 20 minutes.
5. Determine the readiness by piercing the meat with a toothpick: the juice should not be pink.

Original chicken breast recipes

You can bake chicken breast in the oven for the festive table and on a weekday. In the first case, I want to get a refined, unexpected taste.And in the second - a hearty and healthy dish for the whole family. We offer you new recipes in your culinary treasury.

With mustard-berry sauce

It is possible to cook this chicken breast fillet in the oven not only in summer, in the season of berries. But also in winter, using frozen foods. Thanks to the spicy sourness and the original look of the sauce, it will make your festive table even brighter.

You will need:

• raspberries and blackberries - 1 cup;
• breast - 2 pcs.;
• mustard with grains - 1.5 tbsp. spoons;
• honey - 2 tsp;
• ground pepper and salt to taste;
• cornmeal - 3 tbsp. spoons;
• olive oil - Art. spoon.

Cooking

1. Chop the berries finely (you do not need to defrost them first).
2. Cut the fillet into long strips up to 1 cm thick.
3. Mash berries, mustard, honey in a bowl.
4. Sprinkle the breasts with pepper, salt, roll in cornmeal.
5. Warm the oil in a pan, reduce heat to medium and place the meat. Cook for 8 minutes, periodically turning over.
6. Preheat the oven to 220 °, send the meat pieces into it for 10 minutes.
7. Pour berry mustard sauce before serving.

With vegetables

We suggest you cook a delicious chicken fillet in the oven with vegetables as in the photo. Even children will like this dish, as it turns out to be juicy and tender. And vegetables stewed in meat juice acquire a rich taste.

You will need:

• breast - 2 pcs.;
• potatoes - 5 small tubers;
• a mixture of Scandinavian vegetables with broccoli, carrots and cauliflower - 400 g;
• sour cream - 200 g;
• garlic - 3 cloves;
• dry spicy herbs - a mixture of "curry", parsley, dill.

Cooking

1. Cut the meat in half.
2. Peel the potatoes, cut into thin circles.
3. Mix sour cream with herbs, garlic.
4. Cut the foil into rectangles, put the shiny side up. Put potatoes, a handful of vegetable mixture, a piece of brisket on it. Grease it with sauce and wrap the foil. It is important that it does not tear, as the breasts will dry out when baked.
5. Put the "envelopes" in the form, put in the oven.
6. Bake at 200 ° 60 minutes.

Stuffed Cheese Breasts

Another original recipe for chicken in the oven, attractive not only in taste but also in appearance. Cutting off a piece, you will see how the sauce of liquid cheese and greens spreads on a plate ... The stuffed fillet turns out beautiful and tasty!

You will need:

• breast - 2 pcs.;
• hard cheese - 200 g;
• dill and parsley - 5 branches each;
• garlic - 6 cloves.

Cooking

1. Rinse and dry the chicken.
2. Grate cheese, chop greens and garlic, salt, add pepper. You can “fasten” the mass with a spoon of sour cream. Mix well.
3. “Expand” each brisket by making incisions in the thick part.
4. Put the minced meat in the center, roll it and fasten it with culinary thread or toothpicks.
5. Place the carcasses on a small baking sheet covered with parchment paper. It is important that the "pockets" lay tight.
6. Put in a preheated oven, bake for 30 minutes at 180 °.

We hope the recipe for chicken fillet with vegetables in the oven, baked in ginger sauce or stuffed with cheese will be a worthy decoration on your table!