Let's talk about why fitness personnel choose chicken breast. Because the fat content of chicken breast is very low, only 3%, while the fat content of protein is high, as high as 20%. Therefore, fitness people will choose chicken breast instead of beef. Compared with beef, chicken breast is not only lower in fat content, but also cheaper in price.
The fat content of chicken breast is low, and the taste is also relatively poor. The fat content of the parts with good taste is relatively high, such as chicken leg meat, which is much higher than chicken breast meat, up to 13%, so people will not choose to eat chicken leg meat for fitness, but only eat chicken breast meat with low fat content.
In fact, there are many ways to eat chicken breast. Here I will introduce several cooking methods that I often use to you, hoping to bring you reference.
First, pan-fried chicken breast
Ingredients: a piece of chicken breast, a little soy sauce, a little dried starch and a little ground black pepper.
method of work
1, a piece of chicken breast, washed clean to remove fat and fascia. If it is too thick, it can be cut into two pieces with a horizontal knife.
2. Put the meat into the plate, add soy sauce, or other seasonings you like. I used a little soy sauce to color it. Those who pursue beauty can try it. After pickling 15 minutes, the starch on the front and back sides should be evenly spread.
3. Heat the pan to eight minutes of heat, immediately turn to low heat after adding the chicken breast (very important), and cover it. When the sound of sizzling starts to get louder, open the cover and turn it over, sprinkle some black pepper, cover it, and wait until it is sizzling.
Second, fresh shrimp and chicken breast vegetable cake
Ingredients: 2 pieces of chicken breast, fresh shrimp, carrot, onion and cabbage.
method of work
2 pieces of chicken breast, fresh shrimp100g, remove shrimp sausage, prepare carrot, onion and cabbage, chop them as much as possible, chop the chicken breast and shrimp together into a paste, add starch and a little oil and mix well first. Pour all the chopped vegetables into the shrimp paste and chicken paste, add a little salt, oyster sauce, olive oil and 1 spoon soy sauce for seasoning, marinate for a while, heat the pan, press the vegetable paste into patties one by one, put it into the pan, pour in a proper amount of olive oil, and fry on low heat until both sides are slightly yellow.
Three, seasonal vegetable chicken breast rolls (to use the oven)
Ingredients: chicken breast 1 piece, cucumber 1 root, carrot 1 root, soy sauce 1 spoon, honey 1 spoon, oyster sauce 1 spoon, half a spoonful of soy sauce, onion, ginger and garlic, a little salt, etc.
Practice Clean the chicken breast, then cut it from the middle, and finally do not cut it off, then beat it with a meat hammer and beat it into a thinner chicken breast. Then add cooking wine, soy sauce, soy sauce, honey, onion, ginger, garlic, salt and pepper, and marinate for more than 3 hours. Cut cucumber and carrot into strips with similar length and thickness for later use.
Then put the marinated chicken breast on oiled paper with cucumber, pumpkin and carrot sticks in the middle. Then roll up the chicken breast, then wrap it in oil paper, then wrap it in tin foil, wrap it tightly, and then bake it in the oven. Preheat the oven to 200 degrees, put it in the middle layer of the oven, bake it for 30 minutes, and then cut it into pieces.
Fourth, reduce fat chicken breast
Ingredients: chicken breast, a tomato 1 Flammulina velutipes, a few slices of ginger, a spoonful of oyster sauce, a spoonful of cooking wine, a spoonful of soy sauce and a spoonful of black pepper.
Practice Wash chicken breast and cut it into small pieces, slice ginger, then pour in cooking wine, ginger, black pepper, soy sauce and oyster sauce, stir well and marinate for about 10 minute. Be sure to marinate it, or it will smell fishy. Prepare tomatoes and Flammulina velutipes, cut tomatoes into small pieces, and add a little oil to the pot.
Add tomatoes to the pot, add Flammulina velutipes to the tomatoes, and add a little pepper. After that, add chicken breast, add a little water, cover and cook for 20 minutes. Let's eat.
5. Stir-fried chicken breast in oyster sauce
Ingredients: chicken breast, oyster sauce, soy sauce, cooking wine, starch, pepper and Chili powder.
Practice: Wash the chicken breast and beat both sides with the back of a knife, cut it into thin slices and put it in a bowl for later use. Add some soy sauce, cooking wine, starch, pepper and Chili powder, stir well and marinate the chicken breast, then cover it with plastic wrap and put it in the refrigerator for one night. The next day, take a wok and preheat the oil. When the oil is 80% hot, pour in the marinated chicken breast, stir fry with low heat, and then pour in a little oyster sauce to continue stirring. After frying, you can put it on a plate and put it out of the pot. The tender chicken breast is served with fresh and sweet oyster sauce, not to mention how delicious it is.
Six, cold chicken breast (this is suitable for lazy people)
This dish needs to cook the chicken breast first. Remember not to cook it for too long. A normal chicken breast can be cooked for about ten minutes even if it is put into boiling water without cutting. If you cook it for too long, it will taste bad. After cooking, cut the cold salad.
Seven points depend on eating and three points on practice. On the road of losing weight, we should also take care of our taste. If you don't eat well, where can you get the strength to exercise, right?