How to fry breast meat on a grill pan. How to Grill Chicken Breast

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It's no secret that chicken breast is not only tasty, but also healthy. It occupies an important place on the shopping list of healthy eating enthusiasts.

If you figure out why, then there really are reasons. The fact is that breast is white meat, which means its fat content is minimal and protein content is maximum. In addition, it is completely devoid of carbohydrates, which is important for proper nutrition.

At the same time, making it juicy is not so easy. How to combine the taste and benefits of this valuable product at the same time? We offer a photo recipe that will accomplish both of these tasks. The meat turns out juicy, tender, and tastes and aroma resembles kebab. The dish looks very impressive. Suitable for any holiday table.

The main advantage of the recipe is that the meat turns out incredibly tender in taste. And a lot of juice is retained inside. Due to the fact that sunflower oil is not used, the calorie content of the product is reduced.

It is also worth noting that the dish is very simple to prepare and takes very little time. If you marinate the breast in advance, then all that remains to be done is to place it on a preheated grill or frying pan and bring it to readiness in a matter of minutes.

Cooking time: 1 hour 20 minutes

Quantity: 4 servings

Ingredients

Chicken breast: 850 g
Bow: 1 pc.
Pepper mixture: 3 tsp.
Balsamic vinegar: 4 tbsp. l.
French mustard in grains: to taste
Salt:

Cooking instructions

Chop the onion into half rings or smaller. The thinner the cut, the better the poultry meat is soaked and the richer the taste.

Cut the chicken fillet into slices that should not be thicker than one and a half centimeters in width.

Take the prepared ingredients.

Add them to the chicken breast.

Mix thoroughly and leave to marinate for one hour outside the refrigerator.

Place the pieces of meat on the electric grill.

You can also use a grill pan or a regular frying pan. The main condition is that it should be able to fry without oil. In order to preserve not only the taste, but also the dietary properties of the product.

Fry at maximum power 220 degrees for about 7 minutes. This is enough, since in any grill there is frying on both sides.

Place the finished breast on a plate. Green beans, Brussels sprouts or steamed green peas are perfect as a side dish.

Hello.

We continue to develop the topic of cooking juicy chicken breast. The last post was about baking, and today we will cook the breast in a frying pan. Once again, our main goal is to prove that white chicken meat does not necessarily turn out dry and tough. Thanks to some tricks, it can be made juicy, tender and melting in your mouth.

And you don’t need to have several years of culinary practice behind you to do this. Just repeat the described recipes step by step, presented in the form of a description with a photo, and everything will work out in the best possible way.

Chicken breast in a frying pan in sour cream sauce

Let's start with the most simple way, which takes the least time. This is breast meat in sour cream sauce.

Ingredients:

Chicken breast – 1 piece (2 fillets)
Sour cream – 130 g
Salt, pepper, coriander

Preparation:

1. Cut the breast into cubes about 2-3 centimeters in size.

2. Place the meat in a heated frying pan with vegetable oil and fry it over medium heat until white, remembering to stir periodically.

3. When the meat turns white, add half a teaspoon of salt and spices.

4. Stir, add sour cream, mix again and simmer over medium heat under the lid for 20 minutes.

Ready. Bon appetit!

Chicken in sour cream sauce goes well with absolutely any side dish, be it fresh or cooked vegetables, pasta or rice

Tender fillet in sour cream with mushrooms

The previous recipe can be slightly complicated and given a mushroom flavor.

Ingredients:

Chicken fillet – 500 g
Mushrooms – 200 g
Sour cream – 200 g
1 onion
Seasonings to taste

Preparation:

1. Fry onions and mushrooms (in our case, champignons) in a frying pan. To do this, cut the onion into half rings and the mushrooms into small slices. Frying is done over medium heat for 10 minutes with occasional stirring.

If you take frozen mushrooms, first fry them until cooked without defrosting and only then add onions to them

2. Further actions similar to the previous recipe. Place the fillet pieces in the pan and fry them until the meat turns white. Then add salt, spices and sour cream. Stir well and leave to simmer, covered, over medium heat for 20 minutes.

Ready. Bon appetit!

A simple recipe for chicken in creamy sauce

And here simplest option cooking breasts in cream. No extra ingredients. It’s very convenient when you want something quick and tasty.

Ingredients:

Chicken breast – 2 pieces (4 fillets)
Heavy cream - 100 ml
Krkuma
Salt pepper

Preparation:

1. This time the chicken needs to be cut into fairly large pieces. So that you can turn each individual piece over when frying.

2. Fry the fillet in a frying pan with vegetable oil over medium heat.

You need to fry on both sides until golden brown.

3. When both sides have become golden, reduce the heat to low and continue frying for another 10 minutes, stirring constantly, then pour in the cream and add the turmeric. Mix.

4. Continue frying the meat for a few more minutes, stirring constantly. As soon as the cream thickens, the dish is ready.

Bon appetit!

Video recipe for juicy breast in cream with cheese

Here's a more complex breast recipe: cream sauce with cheese. It involves not only frying in a frying pan, but also finishing in the oven. This is very suitable option for the festive table, because the fillet is prepared whole without cutting into pieces, therefore appearance it turns out very beautiful.

Take 2 minutes, watch the video clip, you will like it.

Recipe for chicken fillet in mayonnaise sauce

If the only sauces in your refrigerator are mayonnaise, then even in this case it is possible to prepare a delicious dish.

Ingredients:

Chicken fillet - 600 g
Mayonnaise - 350 g
Vegetable oil - 150 ml
Water - 100 ml
Greens - to taste
Garlic - 1 head
Salt, pepper - to taste

Preparation:

1. Chicken fillet cut into thin and long slices and fry in a frying pan with vegetable oil over medium heat until golden brown on both sides.

2. Let's do it mayonnaise sauce, mixing and whisking water with mayonnaise and adding finely chopped garlic. Pour the resulting sauce into the pan with the golden chicken.

3. Then cover the pan with a lid and simmer the meat over medium heat for another 15 minutes. And you're done. Easy and fast. And most importantly, it's delicious.

Bon appetit!

Chicken in soy sauce on a grill pan without oil

Well, I want to finish the topic of cooking meat in sauce with a recipe for fillet in soy sauce in a grill pan. Of course, you can use a regular frying pan, but then you won’t have to add vegetable oil to it, which will slightly change the taste. And I also want to tell you how to prepare teriyaki sauce for this dish, so I would like the taste to be as “pure” as possible.

Ingredients:

Chicken fillet – 400 g
Soy sauce - 2 tbsp.
Spices - to taste

Preparation:

1. Wash the fillet, dry it with a paper towel and cut into strips.

2. Pour soy sauce over the meat, add chicken spices, mix well, cover with cling film and put in the refrigerator for 30-40 minutes.

3. Heat the grill pan and place the chicken strips on it. Fry on both sides until golden brown.

4. Now prepare the teriyaki sauce. We will need soy sauce and regular granulated sugar. In a regular frying pan, heat the soy sauce over medium heat and then add the sugar. Stir constantly and wait until the mixture thickens to sour cream. The sauce is ready. Pour it over cooked chicken and feel like you're in an Asian restaurant.

For 100 ml of soy sauce you need 1 teaspoon of granulated sugar

How to fry chicken breast in batter with cheese

The next way to cook chicken in a frying pan is to fry it in batter.

That's very delicious recipe batter with cheese. If you don’t have cheese on hand, you can do without it, but, of course, it tastes better with it.

Ingredients:

Chicken fillet – 400 g
Egg - 1 pc.
Flour - 2 tbsp.
Salt and pepper - to taste

Preparation:

1. Cut the chicken into pieces that are convenient for you for further frying and beat them on both sides.

2. Prepare the batter by mixing egg, flour and salt and pepper in one bowl.

3. Dip the breast into the batter and immediately place it in a preheated frying pan with vegetable oil.

4. Fry on one side over medium heat for 5 minutes, then turn the pieces over.

5. After this, reduce the heat to low and sprinkle the meat with finely grated cheese.

Then cover the pan with a lid for 5 minutes.

During this time, the cheese will melt and the dish will be ready.

Bon appetit!

Soft and juicy chop in breadcrumbs

Another type of batter is with breadcrumbs. The result is a crispy crust and juicy filling. Delicious. And it's very simple.

Ingredients:

Half chicken breast (1 fillet)
2 eggs
Flour -
Breadcrumbs
Garlic - 3 cloves
Salt, pepper, coriander

Preparation:

1. Take the defrosted or chilled fillet and cut it in half along the grain.

The fillet seems to consist of two parts. One is small, it is simply cut off and used as is, and the second is large, it needs to be cut lengthwise

2. Beat the resulting thin slices of meat on one side.

3. Sprinkle the fillet with spices.

4. Break the eggs and stir in a separate plate. Pour flour and breadcrumbs into separate plates.

6. Heat a frying pan, pour in vegetable oil (you can add butter), crushed garlic cloves and lay out the chops.

7. Since the chops are quite thin, it is enough to fry them for literally two minutes on each side.

Chicken breast chops are ready. Bon appetit!

Breast in batter in a frying pan as if deep-fried

And I just can’t get past this recipe. It is, of course, not at all healthy, but it is so tasty that it is simply a crime not to include it here.

Ingredients:

Chicken fillet - 1 piece
Egg - 1 pc.
Warm water - 100 g
Salt - 1 pinch
Flour - 200 g

If you use beer instead of water, you will get an incredibly aromatic beer batter

Preparation:

1. It is very important to cut the fillet into thin, long strips. This will allow them, on the one hand, to fry faster, and on the other hand, to be large enough so that you can cook them one at a time.

2. Prepare the batter by mixing egg, water, flour and salt. The mixture should be quite thick, the consistency of sour cream.

3. Place the fillet in a separate bowl with flour and carefully roll each strip in flour, then lower it and coat it in the prepared batter.

4. We will make a deep fryer from an ordinary deep frying pan or saucepan. To do this, simply pour so much into the selected container vegetable oil so that the fillet pieces are completely drowned in it and heat it over high heat.

Place pieces of meat one at a time into the heated oil. If they stick together in the pan, separate them from each other with a fork.

5. When the batter turns golden and the oil begins to sizzle strongly, this will mean that the chicken has begun to release juice. From this moment we time it for one minute, after which we take out the resulting chicken fingers. It will take about 6 minutes to do everything.

Do not add all the prepared meat at once, cook in small portions of 3-4 pieces so that the strips do not stick together

6. Ready-made sticks can be eaten immediately hot, dipped in cheese or other favorite sauce. Just don't get burned.

Bon appetit!

Chicken breast in bacon in a frying pan without oil

Well, I left my favorite recipe for last. This is chicken wrapped in bacon. Wonderful recipe which requires nothing more than fillet and strips of bacon (also called Hungarian). This is a great appetizer for the holiday table.

Preparation:

All you need to do is take thin strips of ham (available in any supermarket in vacuum packaging) and wrap thinly sliced chicken fillets in them.

And then fry them in a frying pan for 5-7 minutes on each side over medium heat. There is no need to add oil to the pan, because... the bacon will release enough fat to prevent the meat from burning.

To prevent the bacon from unrolling, place the rolls in the pan so that the side where the tip of the wrapped bacon sticks out sticks out first.

Ready. No complications or a large list of ingredients. And the taste is simply indescribable. I highly recommend you make these chicken rolls on the festive table of the nearest celebration.

Well, my top ten best recipes chicken breast in a frying pan is finished.

Thank you for your attention.

Grilled fillet is healthy, natural and has a special taste.

This is the method of cooking that supporters choose healthy image lives, athletes and people who watch their figure.

Grill can be different: a frying pan, grill in the oven or in microwave oven, air fryer, barbecue.

But in any of them you can make tasty and healthy fillet.

Grilled chicken fillet - general cooking principles

Fillet for grilling can be used clean or with skin. It can be baked as a whole piece, cut into plates, or cooked in small pieces. Often shish kebab is made from grilled fillet, using the product alone or in combination with vegetables, mushrooms and even fruits.

Before placing the fillet on the grill, it must be marinated or simply rubbed with spices. Goes great with chicken: lemon juice, mustard, different types pepper and garlic. Aromatic cumin, rosemary, and soy sauce are often used. And to give the white meat juiciness, the chicken is greased with a small amount of vegetable oil.

The cooking time for fillets largely depends on the unit used and can range from a few minutes to half an hour. But in any case, it is very important not to overcook the chicken, otherwise it will become tasteless and dry.

Recipe 1: Grilled Chicken fillet with rosemary (in a frying pan)

To prepare this chicken fillet you will need a grill pan. The dish can be classified as very fast; everything will take no more than 12 minutes. It does not require dressings or sauces, and the chicken does not lose its characteristic taste.

Ingredients

1 tsp. rosemary;

A little olive oil;

Black pepper.

Preparation

1. Take both fillets and rinse well under the tap. Then dry it. Now use a sharp knife to cut lengthwise. You should end up with four flat pieces.

2. Rub the chicken pieces with salt and pepper on all sides.

3. Heat the grill pan, do not add oil. But sprinkle the dried rosemary evenly. If you use fresh twigs, you can chop them.

4. Don’t wait for the rosemary to start frying, and immediately place the fillet pieces on top of it.

5. Fry the pieces for exactly two minutes, during which time we do not touch the chicken or lift it.

6. Turn over to the second side and grease the fried top with olive oil. Just a little, use a few drops. It is convenient to do this with a silicone brush.

7. After a couple of minutes, turn it over again and now grease this side. We repeat this two more times. That is, fry on each side two more times for 2 minutes and remove.

Recipe 2: Grilled Chicken with Lemon

To prepare this chicken fillet, you can use any grill; even the simplest frying pan will do. The whole secret of this recipe lies in the aromatic marinade, in which you need to keep the fillet for at least 30 minutes.

Ingredients

20 ml oil (olive);

1/3 tsp. salt;

0.5 tsp. pepper;

2 cloves of garlic.

Preparation

1. Pass the peeled garlic cloves through a press.

2. Add juice squeezed from a whole medium-sized lemon.

3. Add salt and pepper, rub the marinade with a spoon until the salt dissolves. At the end we add olive oil.

4. Wash the fillets, then cut each fillet in half into two slices. Take a hammer and tap lightly. A few times on each side is enough.

5. Rub the chicken with the prepared marinade, and simply pour the rest on top.

6. Cover the dishes and forget about them for at least half an hour. It is advisable to turn it over to the other side after a while. If you marinate the fillet in advance, it is better to put it in the refrigerator.

7. Preheat the grill.

8. Take out the fillet pieces and shake off any droplets of marinade.

9. Fry on each side for five minutes. Serve with fresh vegetables.

Recipe 3: Grilled chicken fillet with onions and peppers (on skewers)

Recipe for chicken fillet with amazing serving. The breast, pieces of onion and Bell pepper.

Ingredients

1 breast;

4 tablespoons lemon juice;

1 yellow pepper;

1 red pepper;

2 small onions;

3 spoons of soy sauce;

1 spoon of vinegar;

A little oil.

Preparation

1. Mix lemon juice and soy sauce.

2. Cut the breast into pieces and pour over the prepared mixture. Let it marinate for about thirty minutes. Turn over periodically.

3. Cut into rings onion and add vinegar and three tablespoons of water. Let it marinate for now.

4. We clean the peppers from the internal contents and cut them into large cubes so that their size matches the chicken.

5. Remove the chicken fillet from the marinade and spray the pieces with oil, just a little bit.

6. Drain the vinegar from the onion.

7. Thread pieces of pepper, onion and chicken onto wooden skewers. Place on a preheated grill.

8. Turn over alternately to other sides every minute. Bring the chicken to readiness.

Recipe 4: Filipino Grilled Chicken Adobo

An elementary dish with a very interesting name. Classic adobo is made by simmering ingredients. This is an improved version of preparing a dish with grilled chicken fillet.

Ingredients

0.4 kg fillet;

2 tablespoons lemon juice;

1 spoon of olive oil;

1 spoon of chopped cilantro;

1 onion;

2 cloves of garlic;

A pinch of oregano;

Salt pepper;

A pinch of cumin.

Preparation

1. Take Plastic container or simply tight package. In the second case, it is important that it is intact.

2. Chop the garlic and throw it into the container. Add cilantro and chopped onion into small pieces. Add oregano and other spices, add oil with lemon juice and salt.

3. Cut the chicken fillet into pieces one centimeter thick and add to the rest of the ingredients.

4. Shake the container or bag vigorously for a few seconds and place it in the refrigerator for four hours. Shake periodically.

5. Take out the pieces, shake off the remaining marinade and vegetables.

6. Place on a preheated grill and cook for 6-7 minutes, periodically turning over to the other side.

Recipe 5: Grilled chicken fillet in the oven

Many ovens come with a grill, but how do you cook chicken in them? Many people mistakenly believe that the chicken will turn out dry. In fact, everything is very simple and it will turn out juicy if you use the right marinade. The dish is quite spicy; if necessary, you can reduce the amount of pepper.

Ingredients

1 chili pod;

2 cloves of garlic;

1 bunch of cilantro;

2 tsp. brown sugar;

0.5 tsp. turmeric;

1 tsp. salt;

2 tablespoons olive oil;

0.5 lemon.

Preparation

1. Chop the garlic cloves and combine with very finely chopped cilantro.

2. Add chili pepper to the marinade, which also needs to be chopped. We cut off the tail and leave the seeds.

3. Add the remaining spices, salt and squeeze out lemon juice.

4. Now take a pestle and rub the prepared mixture to squeeze out the juices from the pieces of pepper and garlic.

5. Pour in olive oil, stir and the marinade is ready.

6. Wash the chicken fillet and cut into small cubes of 3-5 centimeters. Pour in the marinade, stir well and cover. Let the chicken sit like this for at least an hour.

7. Preheat the oven along with the grill to 180 degrees.

8. Remove the chicken from the marinade and place it on a wire rack.

9. Fry the fillet pieces for about 20 minutes. During this time, turn it over 2 times to the other side.

Recipe 6: Grilled chicken fillet “Kebab”

For this version of chicken fillet, you can use an oven grill or barbecue. For kebabs you will need wooden skewers. It will take about ten pieces in total.

Ingredients

1 spoon of sesame oil;

0.5 lemon (juice);

2 tablespoons olive oil.

Refueling:

2 tablespoons olive oil;

1 onion;

1 clove of garlic;

0.5 cups peanut butter;

8 tablespoons of water;

0.5 lemon (juice);

1 chili pepper.

Preparation

1. Marinate the fillet. To do this, combine olive and sesame oil with lemon juice. You can use lime. Cut the fillet into small cubes and mix with the dressing. Salt to taste. Leave to marinate for a couple of hours.

2. Wooden skewers need to be filled cold water and leave for half an hour.

3. While the fillet is marinating, prepare the dressing. For it you need to chop the onion and chili, chop the garlic. Heat the olive oil in a frying pan and add the onion, fry for 5 minutes. Then add the chili and garlic, and after another minute, the lime juice and peanut butter. Pour in water, add salt, heat it up and turn it off.

4. Thread the fillet pieces onto soaked skewers and send them to the barbecue or grill in the oven. Fry until golden brown for about 10-12 minutes.

5. Remove and serve chicken kebab with aromatic dressing.

Recipe 7: Grilled chicken fillet in the microwave

Many microwave ovens have a built-in grill, but who uses one? It's actually very convenient thing. And cooking chicken fillet on the grill will not take more than 15 minutes. It is better to use chicken fillet with skin, the dish will be juicier.

Ingredients

1 tsp. seasoning for chicken;

3 tablespoons of oil.

Preparation

1. Take a microwave-safe container and pour oil into it, add chicken spices and mix. It is better to use a glass and shallow bowl.

2. Coat the fillet with the mixture. Seasonings usually already have salt in them. But if it’s not enough, then add more.

3. Leave the fillet for 20 minutes.

4. Now put it in the microwave, install the microwave and grill. Cook for 15 minutes. Periodically you need to press pause, open the door and turn it over.

Recipe 8: Grilled chicken fillet with mushrooms

Another version of grilled chicken shish kebab. It is advisable to use greenhouse champignons for it. small size.

Ingredients

1 spoon of mustard;

1 spoon of honey;

2 tablespoons of oil;

3 champignons.

Preparation

1. Mix mustard with honey and vegetable oil, add any seasonings and salt to taste. Grind until smooth.

2. Cut the fillet into cubes, the size should approximately match the mushrooms.

3. Wash the champignons, combine with the fillet and stir with the sauce. Marinate for an hour.

4. Cut the bell peppers into large pieces and string them onto wooden skewers along with mushrooms and chicken pieces.

5. Transfer the kebab to the grill or place it under the oven grill. Bring until done, turning every two minutes.

Chicken fillet loves all kinds of spices and marinades. Therefore, you can marinate it the day before, but do not forget to put it in the refrigerator.

To make the fillet juicy, you can stuff the flesh into pieces butter. It must first be cut into small pieces and frozen.

To give the fillet pieces a golden brown crust, you can brush them with a thin layer of melted honey. Its mixture with diluted mustard is often used.

You don't have to grill just the fillets. Place eggplants, zucchini, tomatoes and other vegetables nearby. The issue with the side dish can be resolved very simply!

We undertake to reconcile the warring parties and convince you all that chicken fillet can be not only extremely healthy, but also surprisingly juicy and tasty. Moreover, you will probably be happy to know that this product is one of those from which, speaking in simple language, it is impossible to get better. In addition, chicken breast, provided it is properly marinated and cooked, can even become a product suitable for a mono-diet; those who understand this have already imagined the richness of its vitamin and mineral composition. Considering the fact that the benefits of chicken are well known to our readers from many other KhozOboz recipes, we will just remind you a little about what chicken fillet is rich in and analyze its composition, as they say, by components.

The benefits of chicken fillet

Vitamins contained in chicken breast

Vitamin PP- 10.9g. This is a vitamin that is directly involved in the acid-reduction reactions of the body and is responsible for the normal course of fat metabolism reactions, also affects the processes of converting sugar and fats into energy and reduces the level of harmful cholesterol in the blood. Thus, this vitamin is essentially completely indispensable for our body and in its properties is even equivalent to medicinal substances.
Vitamin A- 70 mcg. When talking about this vitamin, it’s difficult to decide where to start because it is equally important for protein metabolism, bone health, and vision. In addition, the correct concentration of this vitamin even determines the uniform distribution of fat deposits in the human body. From availability in required quantity Vitamin A even affects the body's immunity and resistance to various diseases.
Vitamin B1- 0.07 mg. It is often called thiamine and its content determines whether our nerve cells will receive the glucose they need. Also, thanks to this vitamin, brain cells remain in good shape for a long time and do not age. So, as you understand, it is absolutely necessary for everyone, without exception, and in the right quantities.
Vitamin B2- 0.07 mg. Its second name is riboflavin and it is important primarily for our vision; it is riboflavin that helps, for example, to avoid the appearance of cataracts. This vitamin also ensures the synthesis of ATP in the body and, thanks to this, provides energy to the cardiovascular system. And he is also a champion in converting fats and carbohydrates into the energy the human body needs.
Vitamin B5- 0.8 mg. Second name - pantothenic acid. The main value is the ability to produce vital hormones for those suffering from allergies, arthritis, colitis and heart disease. When there are enough glucocorticoids, as these hormones are called, in the body, a person can easily endure any stress, including nervous stress, and does not suffer from viruses and inflammation.
Vitamin B6- 0.5 mg. The main task is the processing of amino acids. It is vital for work nervous system, brain and memory. Without vitamin B6 normal health is impossible protein metabolism, as well as the metabolism of fats and carbohydrates. Thanks to this vitamin, the body produces antibodies that stimulate work. immune system.
Vitamin B9- 4.3 mcg. This is the so-called leaf vitamin, also called folic acid. The main merit is participation in the formation of red blood cells. Also thanks folic acid Protein is synthesized in hemoglobin. And most importantly, if vitamin B9 is normal, then fat and carbohydrate metabolism will also be in order, as well as blood quality indicators.
Vitamin B12- 0.6 mcg. Attention is a vitamin that protects us from obesity and prevents the accumulation of excess fat in the liver. Moreover, it stimulates the activity of leukocytes, thereby strengthening the immune system and increasing the body's resistance to various viruses and bacteria.
Vitamin C- 1.8 mg. This is the well-known ascorbic acid, without which life is not possible in principle. The most important functions are protecting the immune system and maintaining normal mental processes in the body. As for strengthening the immune system, the principle of action ascorbic acid It is quite simple - under its action, all pathogens are simply eliminated from the body. In addition, this vitamin is involved in the production of hormones and smoothes the walls of blood vessels.
Vitamin E- 0.2 mg. The most important purpose is to strengthen intercellular membranes, which as a result helps to maintain the body in in perfect order for for long years. This is also the so-called women's vitamin on which the health of the reproductive organs directly depends.
Vitamin H (biotin)- 10 mcg. This is a vitamin that ensures order in the intestines. More precisely, when taking alcohol or antibiotics, the level of biotin sharply decreases, so by consuming foods rich in it, you maintain normal intestinal microflora.
Kholin- 76 mg. The main function of choline is to participate in fat metabolism and, as a result, protect the liver and ensure its normal functioning.

Macroelements included in chicken breast

Calcium- 8 mg. It is the main component of bone tissue, and also directly affects the permeability of membranes, participates in the work of enzyme systems, and affects blood clotting.
Magnesium- 86 mg. In terms of its importance for the body, magnesium can only be compared with air or water. It takes part in almost 350 biochemical reactions occurring in the human body. Among them: digestion, muscle work, creation of new cells, work of the heart, liver, adrenal glands, etc.
Sodium- 60 mg. Talking about beneficial properties of this element, first of all, it is necessary to note its exceptional need for the growth and development of the body. From specific examples Participation in the transfer of blood sugar and muscle contraction can be noted.
Potassium- 292 mg. The main function is to maintain normal water balance in the body. This, in turn, directly affects the work of the heart, muscles and nerves. Also, note that all intracellular tissues always contain potassium. Its merits also include preventing atherosclerosis, removing toxins, normalizing blood pressure and relieving spasms.
Phosphorus- 171 mg. Necessary for the production of enzymes on which passage depends chemical reactions in cells. Phosphorus is also present in fat metabolism reactions, has its place in skeletal tissue, and nerve cells and brain cells. Generally speaking, according to scientists, the processes of thinking and movement are impossible without phosphorus!
Chlorine- 77 mg. Speaking about the benefits of this microelement, first of all, it should be noted that it is one of the components of water-salt metabolism, along with sodium and potassium. With a deficiency of chlorine, swelling appears, heart function is disrupted and blood pressure increases. It occupies one of the most important places in the process of removing excess salt and liquid from the body.
Sulfur- 186 mg. the main function is to help fight harmful bacteria; blood clotting also depends on the amount of sulfur. Responsible for the normal level of bile produced by the body. A pleasant function is to slow down the aging of the body.
Iron- 1.4 mg. First of all, it is necessary to indicate that iron, which is part of chicken fillet, is involved in the process of hematopoiesis and the creation of hemoglobin. It is not possible without iron normal support oxygen to brain tissue and endocrine glands.
Zinc- 2.055 mg. The peculiarity and importance of zinc is that it takes part in a great variety of enzymatic reactions, as well as in the processes of growth and puberty. Also, thanks to the zinc in chicken fillet, it is possible to resist infections and viruses. Zinc is extremely important for men. It is thanks to the zinc content that the functioning of the prostate gland and other genital organs is normalized. In addition, zinc helps normalize the level of male sex hormones and stimulates sperm activity.
Iodine- 6 mcg. The most home functions- participation in the production of hormones responsible for normal functioning thyroid gland. Considering the fact that the functioning of the entire body depends on the functioning of the thyroid gland, iodine directly affects the functioning of the body as a whole.
Copper- 76 mcg. Takes part in the construction of proteins and enzymes, as well as in the process of cell growth and tissue development. Copper is also very important for the normal functioning of the immune system and the process of hematopoiesis.
Manganese- 0.019 mg. Depends primarily on manganese normal operation central nervous system, and without it normal vitamin metabolism is impossible. It is important that the action of manganese prevents the occurrence of osteoporosis and rheumatoid arthritis.
Chromium- 9 mcg. First of all, speaking about chromium, it should be noted that not a single organ or tissue can do without this microelement, and also that it is part of all cells. It is also involved in carbohydrate metabolism and, in case of iodine deficiency, is able to replace it in the human body.
Fluorine- 130 mcg. The strength and integrity of bone tissue depends on fluoride, correct formation skeleton as well as the condition of hair, nails and skin. The most important functions of fluoride also include strengthening the immune system, preventing osteoporosis and protecting the oral cavity from caries.
Cobalt- 12 mcg. This trace element promotes the production of red blood cells in the bone marrow and also ensures normal absorption of iron by the body. It also prevents the development and exacerbation of nervous diseases, participates in metabolic processes and normalizes the functioning of the endocrine system.

Now, obviously, there should be no questions about the benefits of chicken fillet. It remains to find out nutritional value and determine how best to prepare it in order to preserve and even increase the benefits.

Nutritional value of chicken fillet per 100g, subject to cooking without fat

Calorie content - 113 kcal
Proteins - 23.6 g
Fats - 1.9 g
Carbohydrates - 0.4 g
Water - 73 g

As for the best cooking methods, we will not be original, but rather remain true to our principles of following healthy eating rules:

Firstly, no frying - this leads to the formation of carcinogens even in the healthiest foods;

Secondly, We have nothing against vegetable oil, but it would be much better to use it in fresh- this way you can get double benefits, both from the oil and from the chicken breast;

Third, It is better not to cook chicken fillet, firstly, it turns out too dry, and secondly, with such processing it loses maximum beneficial properties.

Cooking chicken fillet in the oven

The recipe that we have prepared for you is suitable for cooking either on the grill or in the oven at home, or over a fire, which will give it a special taste and aroma.

Ingredients

Chicken fillet - 8 pcs.
Soy sauce - approximately 50 g
Grape vinegar - approximately 50 g
Dijon mustard - 2 tsp.
Salt - 1 tsp.
Pepper mixture - a pinch
Other spices and herbs - to taste

How to cook

Rinse chicken breasts under running water cold water. You can even soak it in salt water for several hours - this will help remove all antibiotics, if there were any in the meat.
Next, take each piece of fillet and pierce it with a fork. It is necessary to make at least 7 punctures, more is possible. The more punctures, the better the chicken is soaked.
Place Dijon in a bowl or tray for marinating ( French approx. ed.) mustard. It differs from the usual one in its more delicate and sweet taste and the presence of seeds.
Then pour soy sauce into the mustard and stir everything until smooth.
Now add grape vinegar and mix again.
The resulting mixture must be salted.
Then you need to add all the spices to taste.
Now, one by one, coat each breast in the marinade.
When all the fillet pieces are ready, put them in the same container, cover with a lid and leave for at least 3 hours. It is best to leave it in the refrigerator overnight.
Afterwards, preheat the oven to 180 degrees and place the fillet pieces on a wire rack under which we place a baking sheet.
First, the chicken fillet should be placed inside up and cook for about 15 minutes.
Then turn them over and cook until done. This will take approximately another 10 minutes. The time must be adjusted depending on the size of the breasts and the number of them on the baking sheet.

Important!

Do not dry out the chicken; when cut, it should release a lot of juice, but the meat should not be “alive.” If that's the case, it's time to take it out.
You should not leave the chicken in the oven after turning it off - it will dry out and be tasteless and not juicy.

With this our simple recipe has come to an end, all that remains is to eat the resulting dish. I would like to note that fresh and stewed, as well as grilled vegetables, cereals or pasta are perfect as a side dish for this chicken. What is tastier, you just have to find out and we hope that you will certainly share your impressions with us :) KhozOboz wishes you bon appetit and good mood. We will continue to look for the most interesting recipes for delicious and healthy dishes. Your friend and faithful assistant Household Oboz.

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