Chicken breast: useful properties and recipes

Chicken meat has been used in cooking since ancient times. Tender, tasty and dietary chicken serves as the basis for many dishes, brings variety to the human menu. Experienced chefs use all parts of chicken to prepare various culinary masterpieces: shank, breast, wings, legs and even scallops.

Chicken breast is valued for its low amount of connective tissue compared to beef. Chicken dishes are cooked quickly. Cooked food has a delicate taste, easy to digest, it retains useful substances that give strength and energy. The fat of chicken has a low melting point during cooking, which also contributes to the preservation of useful properties. Meat from the breast part of the chicken is used for dishes with a subtle taste, low calories and high nutritional energy.

What is the difference between chicken fillet and chicken breast

To obtain portioned pieces, whole chicken is cut according to schemes, separating thighs, shanks, wings, back and breast. A chicken breast consists of a keel, the bony part with cartilage, and a sirloin, the meaty part.

The word "fillet" comes from the French word "filet", which means the most expensive and tasty meat part of the carcass of fish, poultry, game and pets used for cooking. Filet in poultry is a meat loin from the breast without bones, consisting of 2 parts, and it is exactly the white meat.

Cooks use the fillet in one piece, frying on high heat on all sides to "seal" the juices. Only after the crust is formed do they salt and pepper it, add spices, and can bake it in the oven or serve the dish. Chicken fillets can also be obtained from the thigh part, separating the meat from the bones. It will be of low quality and is usually eaten stuffed.

Composition and calories

Valuable white meat of chicken combines an ideal ratio of proteins and fats. Per 100 grams of product there is 25% protein and only 2% fat. Protein, fat and carbohydrates (BFU) are 23.6 g, 1.9 g, 0.4 g.

In chicken breast contains minerals, vitamins that are beneficial to the human body. Poultry meat is considered a dietary product for its nutritional qualities and energy value - 113 kcal per 100 grams.

Affordable and tasty product is inexpensive, while bringing tangible benefits to human health. Cooked in different ways chicken also has different caloric values from each other. In 100 g of the product:

• breast fillet - 113 kcal;
• Meat with bone - 137 kcal;
• With skin - 164 kcal;
• Boiled meat - 95 kcal;
• smoked - 119 kcal;
• fried - 197 kcal.

For bodybuilders and people who want to gain muscle mass, chicken is recommended as a protein food. The weight at the same time remains at the same level.

The vitamin composition of the breast is manifested by the presence of vitamins A, B, C, H and P. Mineral elements - zinc, magnesium, selenium, iron, chlorine, copper, potassium, sodium, phosphorus - enrich cells, increasing immunity and resistance of the body to harmful bacteria and viruses. The work of the organs and systems responsible for the proper functioning of the entire body is improved.

Vitamins A, C and H help the normal function of the liver in the purification of toxins. The circulatory and circulatory systems also benefit from these vitamins. The digestive tract and kidneys get help from them. B vitamins help a woman's body to pass the test of motherhood, have a favorable effect on the development of the fetus. Vitamins are also needed to maintain metabolism.

Breast meat favorably with other parts of the chicken lacks cholesterol, fats, which adversely affect the blood and metabolism. The digestive tract and intestines are positively affected by chicken meat.

Severe illnesses, rehabilitation after viral diseases, injuries and wounds have been treated with chicken broth for centuries. It helps the body to fight the disease, enriching each cell with vital chemical vitamin and mineral composition.

What are the benefits of chicken breast

General benefits

Chicken breast, especially from poultry, is useful not only for its composition, but also for its dietary properties that can renew the body, as well as for its taste.

Chicken breast is useful for these reasons:

1. It is a versatile product that is used to prepare a variety of dishes in cooking. Breast is suitable for broths, soups, second hot dishes, warm and cold salads, appetizers, slices, frying and smoking. These dishes in any accompaniment, be it vegetables or cereals, are tasty and nutritious, suitable for any dietary table. Breast is well digested without causing heaviness in the stomach.
2. The product promotes metabolism in the body, helps the circulatory system and hematopoiesis.
3. Broths of breast bring relief and relieve the painful condition of reduced activity and immunity. They have a revitalizing and energizing effect in the general physical weakening of the body. Meat helps fight colds by invigorating the body. Even a large amount of wellness broth will not do any harm because of the low fat content.
4. Painful conditions of the stomach and intestines will be eliminated with a strengthening broth from the breast, enveloping the walls of the stomach. It normalizes acidity, very useful for people with gastritis and stomach ulcers.
5. Breast increases metabolism, regulates metabolism, and helps weight loss.
6. Potassium contained in the meat is involved in the work of the heart muscles, maintaining tone and optimal activity.
7. The product significantly reduces harmful cholesterol in the blood and stabilizes blood pressure.
8. Regular eating breast stimulates the kidneys and adrenal glands, helps the liver.
9. White meat does not overload the body, so over time the skin becomes better, edema disappears. Nails and hair get a healthy look, brittleness and splitting disappear.
10. The product helps the human muscular skeleton, forms mass, gives strength and endurance.

For women

Dietary breast food affects the health of women, launching recovery processes after childbirth, prolonged illness, heavy critical days, play an active role in weight loss.

For men.

Low-carbohydrate diet, based on the use of chicken breast, provides muscle building. The diet is necessary for men engaged in bodybuilding to build beefy muscles. However, it is important to remember that eating only breast will not give much strength and energy, because the body can not do without fats and carbohydrates, which are responsible for active life for a long time.

When pregnant

During the period of expectation of the child, the future mother is vital vitamins and minerals, active substances contained in the food. Diet chicken meat is quickly cooked, does not give strong smells that can irritate a pregnant woman. But we must not forget that animal fats are also important for the development of the fetus, so to eat only breast, in order not to gain extra weight, wrong. Nutrition should be varied, with the inclusion of vitamin vegetables and fruits.

Breastfeeding

With the mother's milk, the baby receives essential micronutrients, which in turn come from the woman's diet. Chicken breast and broth on it have a great value for the baby, who gets B vitamins that are abundant in chicken meat. They affect the nervous system, brain activity. Iron affects the hematopoietic system, phosphorus, on a par with vitamin D, improves bone health, helps the metabolic process. Hot broths of chicken breast helps breastfeeding mothers produce milk.

For children

Growing children's bodies also need vitaminization and a healthy diet. Chicken breasts are a great way to teach a child from a young age to eat right, because the meat is usually served with side dishes of vegetables, cereals, which also consist of substances that have a positive effect on human health.

When losing weight.

There are many diets based only on the consumption of chicken breast. They are so called - chicken diets or mono diets. For 1 week or 3 days, the diet regime is set up only on the consumption of boiled breast. Boiled without salt and seasoning, the meat is divided into 5-6 meals a day. Eat it with fresh herbs, natural spices. Drinking should be abundant and frequent, so that there was no stagnation in the kidneys, in the intestines.

For a longer diet, fresh vegetables should be included in the diet. Thus, you can lose 4-6 kg of weight in just a few days.

Which chicken breast is healthier

There are many recipes for cooking chicken breast and ways to preserve it for a long time. Chicken meat is subjected to mandatory heat treatment: boiled, steamed, fried, smoked. Taking as a basis the caloric content of processed products and cooked according to recipes, we can draw conclusions about the usefulness of different types of chicken fillets. In any case, we get an easily digestible product, with useful substances, suitable for dietary, therapeutic diets, as well as children's menus.

Smoked

Smoked breast is fragrant, with a beautiful "tan" causes an appetite not only in appearance but also in taste. A lot of spices are used for smoking, giving a unique smell and color. Breasts are pre-soaked in a salty brine and smoked on the smoke. Methods:

1. Hot. Soaked breasts are smoked by passing hot smoke through the smokehouse. Hot-smoked breasts do not keep long.
2. Cold. Breasts soaked in brine are placed in the smokehouse for several days, also pass the smoke, but it reaches the billets already cooled. Meat can be stored longer.
3. Liquid smoking. The meat is soaked in a solution with flavoring (liquid smoke), which imitates the smell of smoked meat. After marinating for 1 hour, the chicken can be fried or baked in the oven. This method is wary because the flavoring may be of poor quality or consist of a lot of chemicals.

After smoking the product is fragrant, delicious, juicy, with a crust of even orange color. Smoked breasts are used to make salads, add to hot dishes and soups. Any smoked meat is contraindicated for people with gastrointestinal problems, expectant and nursing mothers, babies under 4 years old, allergic. You should not include smoked chicken in your diet for daily use - it has a lot of salt.

Boiled

The easiest way to cook chicken breast is boiling. You need to add a little salt, spices, vegetables, let the meat cool and consume. The only problem is that the chicken turns out dry and gets stuck in the throat. To eliminate the dryness, various sauces, mustard, horseradish, ketchup, and even mayonnaise are used, which, of course, adds calories. But there is a way out if you use cooked breast with fresh juicy vegetables: cucumber, tomatoes, fresh onions or garlic. And the broth can be used to make vegetable soup, porridge. Boiled breast is suitable for everyone, is considered the most useful.

Fried

Chilled broiler breast, marinated with vegetables and spices, is suitable for a quick pan fry. Roasted on all sides until golden brown, it is then baked in the oven with the vegetables. The famous cordon bleu, stuffed with cheese and ham, is made with fresh chicken breasts, quickly pan-fried and finished in the oven. A special garlic sauce is prepared to go with it. The energy value due to the presence of butter, cheese, ham increases, but for infrequent consumption and for a variety can be used and this way of cooking.

Fried products are not suitable for people with liver disease and gastrointestinal tract, they are also contraindicated for children.

The benefits of chicken breast broth

Broth from the breast - a dietary dish with minimal energy value. For flavorful and strong broths choose a breast of mature and well-fed chicken. When boiled chicken useful substances lose their properties, remaining in the broth at 40-50%.

Properly cooked broth stimulates appetite, has a beneficial effect on the stomach, liver and biliary tract and helps with digestion. It gives energy and strength to people who have undergone surgery, long debilitating illnesses, exhausted physically. During colds, chicken broth stimulates the body's resistance to viruses and bacteria, thinning sputum.

Contraindications: individual intolerance to the composition of the breast can be an obstacle to the intake of chicken broth. With the manifestation of heartburn, increased acidity of the stomach should not consume this dish.

Chicken breast in medicine

White chicken meat is recommended by doctors for various diseases as a dietary food. Diseases associated with the pancreas require careful attention to the products, regimen and diet.

In diabetes mellitus.

Meat has a positive effect in diabetes as a means to reduce blood glucose levels. The diet is based on foods steamed, boiled, or baked without the use of oil. Breasts should be skinless. It is desirable to use breast in ground form, making minced meat cutlets.

Important: The glycemic index of chicken breast is 0-5 units.

In pancreatitis

During the exacerbation of the disease, the intake of fillet is suspended. The product should be removed from the menu of the patient. After a few days of stable condition, chicken in the form of steamed cutlets, meatballs and meatballs can be introduced into the diet. Broth from lean chicken meat can be used with caution. Fried and smoked breasts are strictly forbidden in pancreatitis.

For gastritis

Food cooked from chicken fillet is perfectly suitable for people with stomach diseases and those who have increased acidity. The approach in the diet is chosen the same as in the previous cases - boiled, steamed food, chopped into minced meat, grinded into porridge. Chicken fibers draw in acid, which interferes with the normal functioning of the stomach and causes discomfort.

For gout.

Dietary nutrition aimed at reducing uric acid levels involves the following principles: in addition to eliminating from the menu the products that cause purine, you should also reduce the consumption of protein foods, carbohydrates. Also, chicken broth is prohibited. Food should create an alkaline environment with fruits, vegetables, dairy products.

Harms and contraindications

Chicken breast is the ideal dietary product, which has no contraindications and significant harmful components. Chicken accumulates fat in the abdominal area, which everyone usually cuts off, but chefs use it to make pâtés. The skin also contains a large amount of fat, and when fried can become carcinogenic.

The amount of iron and magnesium in chicken requires attention, as they help blood formation. These substances in chicken meat are present in negligible doses, which affects the slow recovery of the body after severe diseases and injuries associated with blood loss. Ingredients added when cooking with chicken will be able to make up for these missing components.

White meat, which is rich in proteins and has almost no carbohydrates, can lead to undesirable results if used consistently. Harsh working conditions, physical activity takes a lot of strength and energy. To restore the body after exhausting work, boiled breast is not suitable, because the source of energy becomes products that contain fat and carbohydrates.

Fresh chicken bred in improper sanitary conditions can become a source of dangerous diseases: salmonellosis and toxoplasmosis. When cooking, you should have a separate board for chicken, meat, fish and even separate knives. Even if you can be sure that the breasts are bought from reliable places, the rules of sanitation and cooking should not be neglected.

After rinsing the chicken under running water, you should also treat the sink, as the infection can perfectly settle on the walls of the sink.

How to Choose and Store Chicken Breast

Chicken breast is sold separated from the carcass. If the product is chilled, you should choose meat of a delicate pink color, homogeneous density, without mucus and odor, blood streaks and stains. Too large breasts can be found in birds overfed with hormones. The date of manufacture should not exceed 5 days.

Can I Freeze.
Chicken breasts can be frozen for long term storage. Blast freezing preserves the meat's useful properties. After defrosting, it can be consumed as usual. It is allowed to store frozen fillets in the freezer for no more than 4 months. When buying already frozen meat, you should look to see that the label indicates the ratio of ice glaze, not exceeding 5% of the weight.

How to defrost a chicken breast quickly

A chicken breast defrosts at room temperature in 3-4 hours, but it can lose some of its useful micronutrients.

1. The most appropriate approach is to move the meat from the freezer to the top shelf of the refrigerator in the evening. By morning the fillets will be thawed. Fillet packaging should be removed, put the meat in a container with a lid.
2. A quick way is to pour a little warm water over the breasts, changing it regularly as it cools. This takes 2 hours.
3. Microwave with defrosting function defrosts food in 3-5 minutes, but in the end it loses vitamins and minerals. Supporters of microwave ovens in the world are becoming fewer because of the proven negative effects of microwaves on the structure of food.
4. You can defrost in a multicooker by turning on the steam mode for 7-10 minutes.
5. A regular oven does a pretty good job of defrosting in 10-20 minutes if you put the minimum temperature.

What to cook from chicken breast: recipes

Dishes from fillet turn out delicious, nourishing if you observe the subtleties of cooking and follow the recipe. From the fillet you can make appetizing and dietary culinary delights.

Cutlets

Chop chicken fillets (2 pcs.) into minced meat, add a small onion chopped in a blender or on a grater. Add a bunch of finely chopped dill, 2 eggs, grated cheese (50 gr), flour (2 tablespoons), salt and seasonings to taste. Knead the force-meat. Form cutlets and fry in a pan with oil on each side for 2-3 minutes. You get golden and delicious minced meatballs.

Chops

Juicy chops are made of chicken breasts (2 pcs.) For the batter you need 1-2 eggs. Seasonings: garlic (2-3 cloves), salt and pepper to taste. Also need to prepare breadcrumbs, vegetable oil (5-6 tablespoons). Wash and dry the fillet, cut it into chops and beat it well, covered with clingfilm. The thickness should be 6-7 mm. Beat eggs, add vegetable oil, minced garlic, spices to taste. Dip the prepared fillets in the marinade and leave for 10-15 minutes. Roll each chop in bread crumbs, shake off the rest. Fry in hot oil on high heat on each side exactly for 1 minute. Place chops in a bowl with a lid, simmer briefly, and serve.

Shish kebab

For chicken on skewers in the oven to prepare the following components: fillet (1 kg), bell peppers (2-3 pcs.), onions (2 heads), tomatoes (2 pcs.), 5 fresh mushrooms, 3 tablespoons of soy sauce, seasoning for chicken, salt. Wooden skewers should be soaked in water, so that they do not burn in the oven.

Cut all the ingredients into small cubes of 3 cm. To taste, add salt, spices, soy sauce and put in a cold place for 1 hour.

Thread the ingredients on skewers, alternating vegetables and meat. Place in a baking tray. Preheat oven to 180 degrees. Roast the kebabs for 30 minutes, watching the readiness so they don't burn.

Nuggets

You can make nuggets using the KFC recipe with cornflake breading. The secret lies in the preparation of teriyaki sauce, which gives a unique flavor to the dish.

Cut the meat (4-6 breasts) into bars of the desired size. Prepare teriyaki sauce: soy sauce - 150 ml, dried ginger - 1 tsp, garlic - 1 clove, finely chopped or crushed, 6% wine vinegar - 1 tbsp, cane sugar - 4 tsp, Honey - 1 tbsp, cold boiled water - 70 ml, olive oil - 2 tbsp. You will need a fireproof bowl, as the sauce should be cooked in a non-metal container. Combine all the ingredients of the sauce and put it on a low heat. Bring to the boil and turn off. Allow to cool slightly and marinate chicken meat in the sauce.

For breading, prepare 3 bowls: for corn flour (200 g), for wheat flour (100 g), for 2 beaten eggs. Salt and spices to taste (you can add spice) mix with cornmeal.

Dip marinated meat into whisked eggs, then sprinkle with flour, dip into eggs again and finally roll in corn flour. Fry in pan or deep fryer.

Pâté

Ingredients: fillet - 600 gr; 1 pc. Carrots, 150g butter, onions (3-4 pcs.), 2 garlic cloves, ground nutmeg - to taste.

Boil for 30 minutes coarsely sliced carrots and fillets. Salt at the end of cooking. Chop onion and fry in 2 tablespoons of butter. Add chopped garlic at the end. Saute for another 1 minute and turn off. Mix the butter (the rest) with the carrots, breasts, fried onions and garlic. Using a blender, whisk until smooth. Add nutmeg to taste. Dilute with broth, gradually adding it to the mass. Once again, whisk with a blender and leave to cool.

Soup with chicken breast

You will need a breast (2 pieces), 2 carrots, onions, fresh celery (1 small bunch), 1 zucchini, 1 bell pepper, cabbage (150 g).

Boil the chicken in salted water. After boiling, drain the water, pour a new portion. Chop carrots on a coarse grater. Onion cut into small cubes and fry with carrots. Shred the cabbage, peppers, zucchini and celery into small cubes. Put the prepared vegetables into the soup. Cook for 5 more minutes at active boiling. Salt and season to taste. Break the meat into fibers, return it to the soup. Cook for 10 minutes on low heat.

Chicken breast in oven

Fillet - 300 gr, 1 tomato, hard cheese - 80 gr, cheese sauce - 2 spoons, red onion - 1/2 spoon, salt and black pepper to taste, Dijon mustard - 2 spoons, soy sauce - 60 ml, vegetable oil - 1 tbsp, bunch of fresh parsley, lemon juice - 2 tbsp, dried garlic - 0,5 tbsp.

Cut breasts into 2 halves, beat them up slightly. Rub with dried garlic, salt and pepper. Brush pieces with Dijon mustard. Separately combine soy sauce and lemon juice, put meat in this marinade. After 30-40 minutes put the marinated fillets in a baking tray or oiled form. Top the meat with the cheese sauce. Place onions in thin rings on the meat. Distribute a layer of thinly sliced tomato. Sprinkle the grated cheese on top of the tomato. Place in a preheated to 180 degrees oven, bake for 30 minutes. Serve with greens and vegetables.

Stewed chicken breast

The breast - 200 gr, broccoli - 200-300 gr, carrots - 1 pc, water - 50 ml, olive oil - 2 tbsp.

Cleaned of fat, washed and dried breast cut into portions. Braise with water on low heat until half-cooked. Add carrots cut into julienne strips or diced. Salt and stew for 5 more minutes. Add broccoli, cut into pieces the same size as the chicken. Add water and olive oil. The dish will be ready in 10 minutes. Sprinkle with fresh chopped greens.

How and how much to cook

Fillets cook quickly if chilled. Frozen product should be thawed. Breasts are not separated from the bone and gristle, so that the broth is rich and fragrant. Some do not remove the skin.

You need to boil water for broth, put breasts in the boiling water. It is better to drain the first water after boiling and cook the soup on fresh water. For 10 minutes boil on low heat, while adding a whole onion, carrots chopped into large slices, salt, add a bay leaf. Turn off and cover tightly. After 20 minutes you can take out the breast and vegetables from the soup. The meat will be white in color, will be soft and tender due to the lack of connective tissue in the fibers. Free it from the bone and skin, use it for salads, for slicing. Broth can be used as a separate dish or as a base for vegetable soups.

How to broil

Whole pieces of chicken breast (400-450 g) fried in a mixture of butter and vegetable oil, pre-salted, rubbed with black pepper. We need butter - 1 tbsp, vegetable oil - 2-3 tbsp. To get a perfect golden crust a pan with oil should be heated on high heat.

Salt and pepper the chicken pieces washed and dried with napkins. Heat the frying pan. Fry in oil on each side for 5-7 minutes on high heat. Before flipping the fillets, add butter, which will give flavor and juiciness. If the pieces do not come off the bottom of the pan - then they are not cooked yet. Cooked in this way chicken can be used for salads, individual dishes with side dishes of fresh or blanched vegetables with rice.

You can also fry the meat in egg batter: whip a couple of eggs with spices and dip the chicken pieces in the mass before frying.

How much chicken breast can be eaten per day

Mono-diet, based on the use of only the fillet, provide for the use of up to 1 kg of meat per day, for each reception of 160-200 g. This diet promotes weight loss and builds up the protein composition of the body's muscle mass.

For daily consumption, chicken is calculated for one person at 200 g per day, which is half a chicken breast. Breast is prepared in different ways and according to different recipes, shading the taste of chicken and giving it juiciness.

Unloading day once a week keeps the body toned, helps to cleanse the intestines. Consumption of chicken is limited to 100-120 grams per day with a side dish, the basis of which is vegetables without heat treatment. At the same time, you should not forget to drink plenty of fluids.

Can you eat at night?

Protein food at bedtime can have a bad effect on health and sleep. Fillet just refers to protein foods. For the digestion and assimilation of such food, the body will spend a lot of work instead of proper rest. During sleep, the body needs to recover, replenishing the resources expended during the day. All organ functions slow down, and the production of hormones responsible for rejuvenation is activated. Therefore, nutritionists and doctors advise to schedule the last meal 3-4 hours before bedtime to allow the food to be absorbed.

Active physical activity in the evening requires the consumption of caloric foods to nourish the organs. Those who are not prone to fullness, have a good metabolism and health, can afford to eat a few pieces of cooked chicken before bedtime. But it is better to replace this snack with fruit yogurt, kefir.

The eating and sleeping regime should be balanced, so that the body works clearly and without failures. Dinner from 6 p.m. to 7 p.m. is the best time for everyone. A favorable time to go to bed is 23-00 hours. Human biological clock is set to get rest at this time, so you should try to fall asleep, not to watch TV before going to bed and not to dig in your smartphone. After about 2-3 hours there comes a stage of deep restorative sleep, preserving the youth of the body, nerves and the whole body.

Can I Give Chicken Breast to Animals

Owners of miniature dogs and pedigree cats feed their pets breast, diluting the food ration. But animals should not be fed breast alone. A balanced diet with the inclusion of carbohydrates and fats, which are absent in chicken meat, keeps pets healthy and gives them activity and growth.

Chicken is used fresh and boiled, cut into small cubes for small animals and large cubes for taller ones. To serve fresh, you must be sure that the chicken is not stuffed with antibiotics, estrogens, which may adversely affect the health of the animal. Store breasts are better treated by boiling in water or roasting in the oven, without salt and spices.

Interesting facts about chicken meat

1. The main consumers of chicken meat are residents of Israel, Antigua and Barbuda.
2. White meat is not much inferior to fish in terms of health benefits.
3. 300 million Americans eat more chicken in a year than one billion Chinese.

Fillet of chicken, chicken breasts are the most affordable dietary foods with health benefits, with vitamins and minerals to keep the body functioning. Tasty and properly cooked dishes have low calories. Accompanied by fresh vegetables, berry and herbal drinks, they bring to the dietary diet full of fats, carbohydrates and fiber. The dietary properties of chicken are used for almost all "tables" of patients with various diseases of the gastrointestinal tract. Chicken has been present in the human diet for several dozen millennia and will remain popular and in demand.

Photo of a chicken breast