Chicken meat is considered the most popular and frequently used throughout the world. This is a relatively inexpensive meat, and chicken breast is dietary.

Chemical composition

In 100 g of raw meat:

• 53 g water;
• 0.5 g carbohydrates;
• 2 g fat;
• 24 g proteins;
• 40 mg cholesterol.

Meat also has the highest content of vitamins of groups B, C, PP, K, A; macroelements such as: potassium, sodium, calcium, phosphorus, sulfur, magnesium, chlorine; trace elements: iron, copper, selenium, zinc, manganese, fluorine, cobalt.

Calorie content of the product in different versions

A boiled chicken breast without skin contains 137 kilocalories, with skin - 165 kilocalories.

Product type	Calorie content, kcal
raw	115
raw with skin	171
boiled	137
boiled with skin	165
stewed	151
stewed with skin	184
fried	188
fried with skin	240
in the oven with skin	197
on a skewer	85

The use of chicken breast in dietary nutrition

Chicken breast is ideal for a diet. Few calories, carbohydrates and fats, a lot of protein - that's what you need. More protein can only be found in seafood. The protein diet used by athletes is most often based on chicken breast.

With this diet, you need to drink more water than normal so that the kidneys are cleansed and harmful substances do not accumulate in them. When eating on a diet, you should not eat 6 hours before bedtime, as meat takes a very long time to digest.

Benefits for the body

High content of iron and amino acids contributes to improves the functioning of the circulatory system, increases hemoglobin. In case of illness, poisoning, poor health, or gastrointestinal diseases, broth prepared with white fillet without skin is perfect for the main diet. White chicken meat helps maintain the beauty of hair, skin, nails, has a beneficial effect on the nervous system and strengthens the musculoskeletal system.

A large amount of B vitamins accelerates and maintains normal metabolism. Protein promotes rapid saturation and restoration of damaged muscles after training. Properly cooked chicken breast reduces the amount of “bad” cholesterol.

How to cook

There are many ways to cook meat, but for dietary nutrition, boiling (regular and steamed), stewing (with a minimum amount of oil), and baking in the oven are suitable. It is important not to overdry the product.

Diet based on boiled chicken breast

Rules and features of the chicken diet:

• eat no more than 1100-1200 kcal;
• for normal kidney function, drink more water than usual;
• Chicken breast meat should make up half of the diet;
• it is allowed to use non-starchy low-calorie vegetables;
• It is allowed to use fruits with a minimum sugar and calorie content.

Sample weekly chicken meal menu:

Fasting days with dietary nutrition

You can arrange from one to three fasting days with dietary nutrition. Only 0.7-1 kg of boiled or steamed chicken breast is allowed. Meat should be cooked without salt; drinks you can drink are water, tea without sugar, unsweetened freshly squeezed vegetable and fruit juices. Do not eat 6 hours before bedtime.

Recipe for tasty and healthy breast

For baked dietary meat you will need:

• 2 breasts;
• 3 pieces of garlic;
• 1/3 tbsp. water;
• lemon, zest, lemon juice;
• fresh herbs;
• spices without salt and hot pepper, natural herbs.

Cooking method:

1. Place finely chopped or grated garlic on the bottom of the baking sheet. Then add water, lemon juice, zest, herbs. Mix all ingredients thoroughly.
2. Roll the fillet in seasonings and place in the marinade. Place lemon slices on the free spaces and sprinkle with herbs on top.
3. Place a baking sheet in an oven preheated to 180 degrees and bake until done, usually this takes about half an hour.
4. To prevent the meat from drying out, pour the liquid that forms around it or cover it with a baking bag.
5. Determine the readiness of the dish (when cut, a light liquid flows out), let it brew for a few minutes and you can start eating.

Tips for cooking chicken breast:

1. When cooking chicken breast, you need to use onions, as its juice will soften the meat fibers.
2. For even cooking, set the temperature to medium and add more time.
3. To avoid drying out the meat, steam it. If you fry in the oven, be sure to use it in a cooking bag or baking bag.
4. If cooked incorrectly, chicken breast becomes tough.
5. When defrosting, slightly thaw the meat for greater convenience.

Contraindications

Using chicken breast is not always beneficial. In some cases, it should be used with caution or completely excluded from the diet.

Chicken breast is great for dietary nutrition; it contains many useful substances. And a large number of ways to properly prepare this meat will please everyone.

In contact with

In the Middle Ages, weak children and the elderly, as well as the sick and wounded, were given drink as a strengthening agent, and white poultry meat, mainly breasts, was given to eat. With a rather low level of medicine, our ancestors intuitively understood that this particular product contained a lot of proteins needed by the body and few hard-to-digest fats. Therefore, this part of the bird carcass can confidently be called a dietary product. The calorie content of boiled chicken breasts is quite low, and the health benefits are incomparably higher. First, protein. There is about 30 g of it in 100 g of product. Therefore, the white meat of “sea fish” is eaten with pleasure not only by those losing weight, but also by bodybuilders: after all, protein is involved in the “building” of muscles. There is a negligible amount of fat and carbohydrates in the poultry breast. However, when calculating the calorie content of boiled meat, it is necessary to take into account several factors: whether the meat is with or without bones, whether there is skin, how long the product was cooked. Indeed, in its raw form, pure fillet has 115 kcal, meat with bones - 137. The largest amount of fat is in the skin. Meat with it, but without bones, has a nutritional value of 165 kcal per 100 g.

The cooking method is also important. Naturally, when we fry something, we add oil to the pan - the product itself is very nutritious. After frying, the chicken is covered with such an appetizing golden brown crust... But, alas, its calorie content increases to 200 kcal. But during cooking, the opposite process occurs: boiling water “takes away” calories, making the meat even leaner. After this heat treatment, the broth contains 20% of the nutritional value of raw meat. And the calorie content of boiled chicken breasts drops to 95 kcal. Of course, this indicator is applicable for skinless fillets.

Now let's consider the so-called white poultry meat is a real storehouse of useful minerals (zinc, phosphorus, iron, potassium and calcium), as well as vitamins (B2, B3, K, E, PP). These substances will raise the overall tone of the body, and the low calorie content of boiled chicken breasts will help you get rid of five unwanted kilograms in 10 days. A sufficient amount of protein obtained from such a diet does not cause a feeling of hunger at all, strengthens muscles and improves the functioning of the gastrointestinal tract.

With this diet, it is permissible to eat no more than 400 g of boiled breast without skin per day. It is advisable not to salt food, and also eliminate sugar from the diet. Additional ingredients for meat can be raw or boiled vegetables and unpolished rice. It is permissible to drink coffee and green tea without sugar, and fresh fruit. Based on the fact that the calorie content of boiled chicken breast in a daily dose is about 400 kcal, the rest can be eaten and drunk for another 900 units. At the end of the diet, you can treat yourself to dried fruits and nuts in the morning.

If the taste of boiled meat seems bland to you, you should think about other culinary methods for processing the product. You can first boil the chicken and then lightly smoke it in a special smoky apparatus. This simple technique will give the meat an appetizing smoky flavor. The calorie content of the breast is also small - 160 kcal. But the most successful method of processing is shish kebab. However, the meat should be marinated in vinegar, and the heat from the coals will melt away the excess fat. Thus, the nutritional value of the finished product will be 116 kcal.

Let's start a new section of our site by finding out the calorie content of boiled chicken breast. After all, this is the topic that is increasingly being raised in our comments by Dear Guests and Dear Regular Readers of our site.

Chicken breast is an incredibly healthy dietary product. A democratic, easily accessible source of not only wonderful rich taste, but also overall health.

Breast or chicken breast is the part of the chicken that is located on both sides of the breast bone, ending with cartilage in the shape of a triangle. The breast itself is very similar to a stylized heart (the so-called Valentine).

At the same time, the color of the meat in this part of the carcass can be easily distinguished from its other fragments by its light pink tint, which turns completely white when cooked. For this reason, boiled chicken breast is considered a white meat.

Useful properties and composition of chicken breast

For those who came only for the numbers, let us immediately note that calorie content of one hundred grams of boiled breast - 93 kcal. For those who want to learn how to use these numbers correctly, let’s continue...

Chicken breast is considered the champion among other types of meat popular in our country. This is explained by its percentage of fat and protein, because only 2% of fat accounts for 25% of easily digestible protein. This makes this product an ideal meal for athletes who need to increase only muscle mass by consuming protein, without adding fat.

Boiled chicken breast contains the following beneficial substances:

Harm of boiled chicken breast

It should be noted that this product, like all chicken in general, can cause an allergic reaction. That's why nutritionists and doctors recommend boiling skinless chicken.

How to lose weight with chicken breast?

The calorie content of boiled chicken breast is so minimal that it was this part of the bird that became the basis of a special protein nutrition system (diet) developed by athletes for athletes. By adhering to this diet, a person receives so much easily digestible protein that its excess goes into building muscle mass. Such popular nutrition systems today as the Ballerina Diet, Atkins Diet and the Dukan Diet use low-calorie boiled chicken breast in their menus.

How to properly cook boiled chicken breast

The cooking process itself, as a rule, does not take more than twenty-five to thirty-five minutes. And then, this is only on condition that the breast is cooked completely.

So, rinse the breast with cold water, then remove the skin and trim off any excess fat. Now fill the meat with cold purified water and bring it to a boil over medium heat. The next step is to drain the first broth. We do this without pity, because this particular broth contains additives and harmful substances that suppliers often “pump” chicken meat with.

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Chicken breast is considered one of the most valuable dietary products.

Chicken breast is considered one of the most valuable dietary products. In terms of the content of useful substances, it is equated to seafood. Athletes especially appreciate it. This is not surprising: it is considered the main source of beneficial biochemical compounds necessary for restoring energy and growing muscle mass.

A little history

The first birds that humans tamed were chickens. The exact time when this happened is unknown. According to one version, about eight thousand years ago, our distant ancestors sheltered bush chickens, which lived in the jungles of Southeast Asia, in their households. Chicken meat was used for food, and the down was used for household needs.

Much later, new breeds were developed, varied both in appearance and in economic purpose. Today, chickens are raised in individual households as well as on farms. Chicken meat, especially breast, remains one of the most affordable and at the same time healthy products. It is widespread in many countries of the world and is used both for preparing everyday dishes and in haute cuisine menus. Delicate, delicate taste and unobtrusive aroma allow you to effectively combine white meat with various types of products and sauces.

How does breast differ from other meats?

White meat is considered the most valuable, or chicken breast calories which differs from the energy value of dark meat. Brisket is the meat that is found on either side of the base of the breastbone. Visually it differs from meat, for example, on legs. The breast is light, almost white. Typically, chicken fillet refers to one half of a breast. It looks very attractive and appetizing - much more aesthetically pleasing than other parts of the carcass. At the same time, the muscles of the sternum are characterized by a denser structure.

The advantage of this product is not only the cost, but also the ease of preparation. Even if you buy meat on the bone, it is extremely easy to separate - just make a couple of cuts. The fillet can be cooked either whole or divided into separate pieces. Properly cooked meat is soft and quite juicy. In addition, after a meal there is no characteristic heaviness in the stomach, as happens after eating pork or other meat. Therefore, for those who strive to eat a healthy, balanced diet, but try to avoid fatty foods, chicken breast is an ideal option. And naturally, it should become an integral part of your diet if you go to the gym or follow a protein diet.

Calorie content of boiled chicken breast

Adherents of dietary nutrition believe that it is better to eat white meat boiled. Moreover, calorie content of boiled chicken breast very low, and the cooking method itself does not require the addition of additional ingredients that increase the energy value of the dish.

Calorie content is usually called the amount of energy that is formed during the breakdown of biochemical compounds entering the body with food. It is indicated in kilojoules or kilocalories. The biochemical compounds from which energy is produced are proteins, carbohydrates and fats. Therefore, their content in a particular product is called nutritional value. The daily calorie intake for a person is determined taking into account various factors: age category, gender, climatic conditions, physical activity and others. A person consumes more calories than his body needs, the energy balance is disrupted, which leads to the deposition of a fat layer. Therefore, one of the most effective ways to combat excess weight is to reduce calories.

When you consume one hundred grams of boiled chicken breast, you get 137 kilocalories of energy needed by the body. It is produced by the breakdown of:

• almost thirty grams of protein;
• about two grams of fat;
• half a gram of carbohydrates.

Raw food has lower energy value chicken breast - calories 100 grams is 113 units. The fact is that during heat treatment the calorie content of white meat can change. Various seasonings that are added during cooking increase the “energy intensity” of the product. The presence of skin is of great importance, as it adds approximately another 50 kilocalories per 100 grams of product.

Composition of white meat

Chicken breast is famous not only for its low calorie content, but also for its rich composition of nutrients - vitamins, minerals, organic compounds. In particular, it contains:

all B vitamins that the body needs for normal metabolism;

• retinol;
• ascorbic acid;
• vitamin PP;
• vitamins E, K, H;
• minerals - phosphorus, sulfur, zinc, chromium, magnesium, cobalt, sulfur, iron, chlorine, sodium;
• choline, which is responsible for normalizing kidney function;
• potassium, which helps stabilize blood pressure;
• amino acids (including essential - about 8 grams - and non-essential - almost 13 grams).

But the amount of cholesterol is extremely small - only 0.07 mg/g.

Useful properties of chicken breast

Most of the composition of chicken breast is made up of proteins. They provide the body with the bulk of calories - about 84%. The presence of this product in the diet prevents protein starvation, which is especially important for athletes and fans of low-carbohydrate diets. Moreover, the protein contained in white meat is very easily digestible. In terms of its beneficial properties, it is only slightly inferior to egg white. In addition, white chicken meat saturates the body with beneficial vitamins and minerals.

Its use is also recommended for normalizing metabolic processes and preventing diseases of the cardiovascular system, including atherosclerosis, heart attack and stroke. Regular consumption of white chicken meat helps strengthen the musculoskeletal system, normalize the functioning of the nervous system (due to the presence of glutamine), and improve the appearance of hair, nails, teeth and skin.

White meat is a real “healing food” for those who suffer from diseases of the stomach and intestines (gastritis, ulcers). This is due to the ability of meat fibers to eliminate high acidity. It is also prescribed in therapeutic diets for diseases such as diabetes, gout, and polyarthritis. This product is also considered one of the most effective means for boosting immunity. Do you need to quickly regain strength after physical activity? Chicken breast will help again. In addition, this product is considered hypoallergenic.

Of course, white meat from young chickens is considered the most useful - it is more saturated with vitamins and minerals. And naturally, it has the best taste.

Methods for preparing chicken breast

Determined that calorie content of boiled chicken breast and the calorie content of the same product, but prepared in other ways, differs. In particular, one hundred grams of smoked white meat contains 117 kilocalories. Smoked breast is also very tasty and healthy. Meat processed in this way becomes very juicy, tender and aromatic. However, its beneficial properties are fully manifested if it is processed using technology without the addition of “liquid smoke,” dyes, flavors, or flavor enhancers. The only component that is allowed to be added during such cooking is salt.

Baking chicken breast is also popular among chefs, which not only gives it a great taste, but also preserves all the nutrients. The optimal option for dietary nutrition is considered to be breast meat in foil, cooked without adding any seasonings.

Stewed chicken breast is also a low-calorie dish - provided that no third-party fats are added during the cooking process. White meat should be stewed in a small amount of water with a minimum of seasonings. Vegetables are allowed. The result is a dish with a calorie content of approximately 93 kcal. But it should be noted that some recipes call for keeping the meat in the marinade before stewing. In this case, you need to carefully consider the composition of the brine - its components can increase the calorie content of the finished product.

Another option is to grill the chicken breast. The meat is fried on both sides (five minutes on each) at minimum temperature. You can also fry it in a frying pan, but without oil, in order to achieve a minimum calorie content.

But the optimal way to cook chicken breast is still considered to be boiling it in water or steaming it. It should be noted that white meat cooks quite quickly. If you expose it to prolonged heat, it becomes hard and the taste characteristics deteriorate significantly. Here are the optimal times for cooking in different ways:

• in a saucepan on the stove - half an hour;
• in a double boiler - an hour;
• in a slow cooker - 40 minutes;
• in the microwave - 10-15 minutes.

To make the meat juicy, it is better to cook the whole breast or fillet. But if your goal is to cook quickly, you can divide it into several pieces.

It is recommended to serve meat with vegetables so that fiber enters the body along with proteins, which helps eliminate connective fibers and other “extra” elements. Athletes are also recommended to eat boiled white meat for breakfast with a side dish of buckwheat or rice.

How to choose chicken breast ?

On store shelves you can find chicken breast in various versions - on the bone and without it, with and without skin, chilled and frozen. To prepare broth, of course, it is better to purchase meat with bones and skin - a liquid dish will be richer and tastier. For boiling with a side dish, baking or stewing, you should choose fillet. In any case, carefully inspect the product. The fillet should be dense, elastic, without damage (punctures, cuts, etc.), bloody streaks, mucus, or bruises. Fresh meat has a dry, light pink surface.

Experts advise giving preference to a chilled product rather than a frozen one - exposure to low temperatures leads to the loss of a significant proportion of nutrients. Chilled fillets are stored at a temperature of 0…+2ºC in special refrigerated display cases. When the norm is exceeded even by 2ºC, bacteria develop in it, including dangerous salmonella.

After cutting the carcass, the fillet must be sold within five days. If the manufacturer specifies a longer period, the meat is not processed without preservatives. When buying breast by weight, you can press it with your finger. If the mark remains for some time, it means the meat was frozen. A pale appearance and flabby appearance may also indicate that the product has been frozen.

To protect yourself as much as possible when buying meat in bulk, it is better to ask the seller for permission to sell this product, which specifies the terms of sale. This way you can check both the integrity of the seller and the freshness of the product.

If the breast is sold in original packaging, it should also be carefully examined. The label indicates information about the manufacturer, period and storage conditions of the meat, but there should be no contamination, much less damage. Pay attention to its tightness and the absence of liquid inside.

You should buy medium-sized breast or fillet (up to 0.5 kg), with neat edges. It is better to avoid too large pieces: many producers, in order to achieve better growth of poultry, introduce hormonal supplements, antibiotics and other stimulants into the diet. There is also this pattern: the larger the breast, the older the chicken was. And the meat of an old bird is always tough, dry and less tasty.

Following these rules when purchasing white meat will help you choose a truly high-quality product that will not only delight you with great taste, but will also benefit the body.

Chicken breast is a tasty and valuable food product, a source of high-quality protein. Low-calorie white chicken meat allows you to meet your body's daily need for protein without excessive consumption of fat and the risk of ruining your figure.

Composition of chicken breasts

Chicken breasts are rich in easily digestible, well-balanced protein (20-30 g per 100 g of product), as well as valuable B vitamins:

• B3 (niacin) is involved in metabolic reactions, promotes the production of energy from carbohydrates, fats and proteins, and is part of cellular enzymes involved in respiration and metabolism.
• B4 (choline) is involved in the synthesis of acetylcholine, which transmits nerve impulses, regulates insulin levels, promotes the normal functioning of the liver, kidneys and hematopoietic organs.
• B6 (pyridoxine) is involved in the metabolism of proteins and fats. Contributes to the production of red blood cells that distribute oxygen. Necessary for the conversion of glycogen into glucose, for the normal functioning of the immune system and for the formation of nerve cells.
• B9 (folic acid) is essential for the functioning of the circulatory and immune systems.

White chicken meat contains vitamins A, C, H. Chicken breasts are an excellent source of selenium and phosphorus. They contain potassium, magnesium, sulfur, chromium, copper, fluorine, zinc. True, chicken meat is significantly inferior in iron content to beef and pork (1.5 mg versus 3 mg per 100 g of product).

Cooking white chicken meat

White meat chicken is the basis of numerous weight loss programs. It is part of various mono-diets. Calorie content of chicken breast per 100 g of product:

• boiled without skin - 110 kcal;
• boiled with skin - 170 kcal.
• fried - 200 kcal.

Boiled skinless chicken breast is an ideal choice for those who want to lose weight and maintain their normal weight into old age.

Lean white meat should not be overcooked, otherwise it will turn into dry and tasteless rubber. Breasts should be thawed (retail chains offer customers fresh-frozen or chilled meat), freed from skin and excess fat and placed in boiling water. The water should completely cover the chicken meat. To preserve more valuable vitamins and microelements in the meat, cook it over low heat, along with aromatic seasonings:

• 30 minutes if the breast is on the bone (chicken meat near the bone must be cooked);
• 15-20 minutes if the meat is freed from bones and skin;
• 10 minutes if the meat is cut into pieces.

The chicken is not covered with a lid during cooking. Aromatic roots and spices are added to the water. This can be onions, carrots, parsley and celery (root or stems), leeks, thyme, rosemary, garlic, basil, cloves, peppercorns, bay leaves, etc. Salt is added at the end of cooking.

White chicken meat is used to make dietary broth and low-calorie vegetable soups, rich in vitamins and minerals. The calorie content of broth made from lean white meat chicken is about 20 kilocalories per 100 grams of product:

1. Pour cold water over the chicken breast.

2.Add:

• one large onion;
• 2 carrots;
• celery stalks;
• a few sprigs of fresh parsley or cilantro;
• salt and pepper to taste;
• 6 cardamom grains;
• Bay leaf.

3. Bring to a boil, reduce heat, and simmer for 40 minutes.

4. Remove the breast from the broth. Strain the broth, cool and place in the refrigerator. Then remove the top layer of fat.

5. If desired, the finished broth can be poured into containers and placed in the freezer.

Chicken breasts in dietary nutrition

White chicken meat goes perfectly with leafy greens, which contain a lot of fiber, including spinach (calorie content 20 kcal per 100 g of product). Chicken breasts are served with green beans (24-32 kcal per 100 g of product), fresh vegetables, eggplant, kohlrabi, rice, buckwheat, unsweetened fruit, and dry white wine. Lean boiled breast is the basis of a variety of dietary salads.

Lean white meat is perfectly tolerated by the human body, is easily digestible and rarely causes allergies. The essence of the protein diet is that with an excess of proteins, the body begins to experience a lack of carbohydrates, which forces it to use up its own energy reserves. First, excess water is removed, which allows the muscles to tighten. Then the process of protein synthesis into glucose occurs in muscle tissue. And finally the breakdown of fats begins.

Chicken breasts are an affordable and inexpensive product. A diet using white chicken meat allows you to lose extra pounds without feeling hungry, while maintaining performance and good physical shape.