How to make chicken breast for fitness
What are the ways to make chicken breast for fitness? I believe that fitness people are all familiar with chicken breast. Chicken breast has a relatively low fat content, so it is especially suitable for fitness people to eat. I have collected and organized relevant information on how to make fitness chicken breast for everyone, let’s take a look.
How to make fitness chicken breast 1
How to make fitness chicken breast
1. How to make fitness chicken breast 1
1.1. Prepare ingredients< /p>
About 200g chicken breast, 2-3 cloves of garlic, a spoonful of honey, a little olive oil, salt and black pepper
1.2. Specific methods
1.2. 1. Wash the chicken breast and massage it for a while. Use the back of a knife on both sides to make shallow cross patterns. Then sprinkle with an appropriate amount of black pepper and salt and marinate it for about 15 minutes.
1.2.2. While the chicken breasts are marinating, prepare the sauce. Chop the garlic into pieces, add one spoonful of honey and two spoons of olive oil, and stir evenly.
1.2.3. Place the chicken breasts on the plastic wrap and spread the sauce evenly on both sides. If you don’t have plastic wrap, you can use a plastic bag or an airtight bowl. Seal and refrigerate overnight.
1.2.4. Without adding oil, pour the chicken breast into the pot together with the sauce. Fry over low heat until dark brown, then turn over and fry. Don't extend the time in order to pursue the crispy color. Frying for a long time will make it less tender. Frying for 10 minutes is about the same.
1.2.5. Finally, put the fried chicken breast on the plate. You can pair it with lemon, green vegetables, etc. to make it more delicious!
2. Fitness chicken breast Method 2
2.1. Prepare ingredients
About 250g chicken breast, 10g oil, 5g light soy sauce, cooking wine, starch, pepper, and a little chili powder
2.2. Specific methods
2.2.1. Wash the chicken breasts, pat them loosely with the back of a knife on both sides, and cut them into thin slices, which will make them more flavorful and tender.
2.2.2. Pour all the pickling ingredients into the bowl, soak the chicken breasts, massage and beat vigorously with your hands, then cover with plastic wrap and leave overnight.
2.2.3. Heat the pot over high heat, add oil, then add the chicken breasts and fry over low heat. You can add a little oil to consume.
2.2.4. Finally, fry until cooked and serve.
3. The third method of fitness chicken breast
3.1. Prepare ingredients
150 grams of chicken breast, 150 grams of broccoli, 100 grams of mushrooms, and a piece of ginger , one clove of garlic, two small roots of red pepper, 20g oyster sauce, 5g light soy sauce, 3g sugar, 1g salt, water, corn starch
3.2. Specific methods
3.2.1 , cut the mushrooms in half, tear the broccoli into small florets, cut the chicken breast into small pieces horizontally and vertically.
3.2.2. Add a little salt and freshly ground black pepper to the chicken breast, add 3 to 5g of starch, knead evenly, add some water, continue to knead evenly, and marinate for ten minutes.
3.2.3. Boil the water, add some oil, first add the broccoli, blanch it for half a minute, then add the mushrooms, blanch it for a minute, pick it up, drain it, and set it aside.
3.2.4. Heat the pot over medium-high heat, pour in a little oil, and continue to heat. If the temperature is slightly higher, the fried meat will not stick and become more tender. Then add the marinated chicken breast, slide it open quickly, add minced garlic and ginger in the process, and stir-fry until the chicken turns white.
3.2.5. Add mushrooms, red peppers and broccoli and stir-fry evenly. Pour in the mixed seasonings and stir-fry evenly. Finally, pour in the gravy, reduce the juice slightly over high heat and remove from the pan! Fitness Chicken Breasts Meat recipe 2
Nutritional value of chicken breast
1. Chicken breast has high protein content, but very low calories
Same as 100 grams of skinless meat Chicken breast has only 133 calories, while chicken thighs have 181 calories and chicken wings have 194 calories.
2. The meat of chicken breast is tender and tender
100 grams of chicken breast contains about 5 grams of fat, but even so, its fat content is already at the bottom of the meat spectrum. . People who are working out and losing weight can use chicken breast instead of pork and other foods with uncontrollable fat.
3. Chicken breast can bring a strong feeling of fullness
It can reduce appetite and prevent overeating. The result of a mouth full of protein is that after eating a meal of chicken breast, you won't feel hungry for about 3 hours.
4. Chicken breast is an extremely healthy food.
It also contains imidazole, which can improve people's memory and relieve fatigue caused by exercise. .
5. Chicken breast plays an important role in human growth and development
The phospholipids contained in chicken breast are one of the important sources of fat and phospholipids in the Chinese dietary structure. It has the effects of warming the middle and replenishing qi, replenishing deficiency and replenishing essence, strengthening the spleen and stomach, activating blood vessels, and strengthening muscles and bones.
The delicious secret of fitness chicken breast
1. Sealed and marinated before cooking to make the chicken breast tender and juicy
Chicken breast is delicious whether fried or boiled It is difficult to taste, so it is better to seal and marinate for a period of time before making.
2. Loosen the meat pieces and use a cross-cut knife to make the chicken breasts less chewy.
Find the fascia side of the chicken breasts, place it facing up, and then use a knife to make fine cuts. The cross flower knife does not need to be very deep. Then, turn the chicken over and start beating with the back of the knife until the whole piece of chicken is loosened. This approach destroys the fascia structure of the chicken breast, and can avoid the "woody" taste of chicken breast caused by too much fiber and too little fat to a certain extent.
3. Use seasonings correctly and avoid high-calorie intake.
During the cooking process of chicken breast, you can add other seasonings, but avoid adding high-calorie seasonings. The seasonings you can choose include: lemon peel, vanilla, rosemary, basil leaves, etc.
4. Use a non-stick pan for frying to ensure the meat is tender and delicious.
If you are frying chicken breast, you can choose a non-stick pan for cooking. Frying chicken breasts in a non-stick pan with a little or no oil can prevent excessive fat intake. The marinated chicken breast is easy to taste. Control the heat and fry until both sides are golden brown. At this time, the meat is the most tender and delicious.
5. Steaming uses low temperature and slow cooking to ensure that nutrients are not lost.
In fact, many people will be bored if they eat too much boiled chicken breast. But simply boiling chicken breasts can also make them delicious. Prepare a heatable sealable bag and put the chicken breast slices in it, add seasonings, seal it, keep it in a vacuum state, and put it into 65℃ water and simmer for 45 minutes. This method can lock the moisture in the chicken breast and maintain the tender taste and nutrients of the chicken breast itself.