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 cooks use all parts of the chicken for cooking various culinary masterpieces: shank, breast, wings, legs and even scallops.
Chicken breast is valued for the small amount of connective tissue compared to beef. Chicken dishes can be cooked quickly. Cooked food has a delicate taste, easy to digest, it retains nutrients that give strength and energy. Fat chicken has a low melting point during cooking, which also contributes to 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. A fillet in poultry is a meat tenderloin of a boneless breast in 2 parts, and it is exactly the white meat.
Chefs use the fillet in one piece, frying it on high heat on all sides to “seal in” the juices. Only after the formation of the crust it is salted and peppered, spices are added, can be baked 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 grams of 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, favorably affecting the development of the fetus. Vitamins are 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 every cell with an invigorating chemical vitamin and mineral composition.
What are the benefits of chicken breast
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 such reasons:
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, cuts, 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.
The product promotes metabolism in the body, helps the circulatory system and hematopoiesis.
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 won’t hurt because of the low fat content.
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.
Breast increases metabolism, regulates metabolism, and helps weight loss.
Potassium contained in the meat is involved in the work of the heart muscles, maintaining tone and optimal activity.
The product significantly reduces harmful cholesterol in the blood and stabilizes blood pressure.
Regular eating breast stimulates the kidneys and adrenal glands, helps the liver.
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.
The product helps the human muscular skeleton, forms mass, gives strength and endurance.
Dietary dishes of breast affect the health of women, launching recovery processes after childbirth, prolonged illness, heavy critical days, play an active role in weight loss.
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.
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. The diet should be a varied, with the inclusion of vitamin vegetables and fruits.
With the mother’s milk, the baby receives the necessary 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.
Growing children’s bodies also need vitamins 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 solely 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 adjusted only on the use of boiled breast. Cooked 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 foods and cooked recipes, you 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 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:
Hot. Soaked breasts are smoked by passing hot smoke through the smokehouse. Hot-smoked breasts do not keep long.
Cold. Breasts soaked in brine are placed in the smokehouse for several days, also passing smoke, but it reaches the billets already cooled. The meat can be stored longer.
Liquid smoking. Meat is soaked in a solution with flavoring (liquid smoke), which mimics 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.
The easiest way to cook chicken breast is boiling. You need to add some 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 as a lump. 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.
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. It is accompanied by a special garlic sauce. The energy value due to the presence of butter, cheese, ham increases, but for infrequent consumption and for variety can be applied and this method of preparation.
Fried products are not suitable for people with liver diseases 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 the 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 illness, exhausted physically. In case of colds, chicken broth stimulates the body’s resistance to viruses and bacteria, liquefies 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 the period of 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 a stable condition, it is possible to introduce chicken into the diet in the form of steamed cutlets, meatballs and meatballs. Broth from lean chicken meat can be used with caution. Fried and smoked breasts are strictly forbidden in pancreatitis.
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.
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 an ideal dietary product, which has no contraindications and significant harmful components. Chicken accumulates fat in the abdominal area, which usually all cut off, but chefs use it to make pâtés. The skin also contains a lot of fat, and when fried can become carcinogenic.
The amount of iron and magnesium in chicken requires attention, which 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 be 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, you can not neglect the rules of sanitation and cooking.
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 breasts are sold separated from the carcass. If the product is chilled, you must choose meat of a delicate pink color, uniform density, without mucus and odor, streaks of blood 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 it is necessary to watch that on the label the ice glaze ratio not exceeding 5% of the weight is indicated.
How to defrost a chicken breast quickly
Chicken breast defrosts at room temperature in 3-4 hours, but it can lose some of its beneficial trace elements.
The right approach is to move the meat from the freezer to the top shelf of the fridge in the evening. By morning the fillets will be thawed. Fillet packaging should be removed, put the meat in a container with a lid.
A quick way is to pour a little warm water over the breasts, changing it regularly as it cools. This takes 2 hours.
Microwave with the defrosting function defrosts the food in 3-5 minutes, but in the end lose vitamins and minerals. There are fewer supporters of microwave ovens in the world because of the proven negative effects of microwaves on the structure of food.
You can defrost in a multicooker by turning on the steam mode for 7-10 minutes.
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.
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.
Juicy chops are made of chicken breasts (2 pcs.) For the batter you need 1-2 eggs. Seasoning: 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.
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 to taste. Soak wooden skewers in water, so that they do not burn in the oven.
Cut all the ingredients into small cubes 3 cm. Add salt, spices and soy sauce to taste and leave 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 skewers for 30 minutes, watching them as they cook, making sure they don’t burn.
You can make nuggets using the “KFC” recipe with cornflake breading. The secret lies in the preparation of teriyaki sauce, which gives a unique taste to the dish.
Cut the meat (breasts 4-6 pieces) into bars of the desired size. Prepare teriyaki sauce: soy sauce – 150 ml, dried ginger – 1 tsp, garlic – 1 clove, finely chopped or passed through a crusher, 6% wine vinegar – 1 tbsp, cane sugar – 4 tbsp, liquid honey – 1 tbsp, cold boiled water – 70 ml, olive oil – 2 tbsp. You will need a fireproof container, because the sauce must be cooked in a non-metallic container. Combine all the ingredients of the sauce and place 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.
Ingredients: fillet – 600 gr; 1 carrot, 150 gr butter, 3-4 onions, 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 cabbage, peppers, zucchini and celery into small cubes. Then put it into soup. Cook it for 5 minutes with active boiling. Salt and season to taste. Break the meat into fibers, return it to the soup. Cook for 10 more minutes on low heat.
How much chicken breast can be eaten per day
Monodiet, 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. Such a diet promotes weight loss and builds up the protein composition of muscle mass of the body.
For daily consumption of 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 spent during the day. All functions of the organs are slowed down, and the production of hormones responsible for rejuvenation is activated. That is why nutritionists and doctors advise to plan the last meal 3-4 hours before going to bed, so that the food is absorbed.
Active physical activity in the evening requires the consumption of caloric foods to nourish the organs. Someone who is not prone to fullness, has 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. Biological clock is set up to receive rest at this time, so we should try to fall asleep, not to watch TV before going to bed and not to dig in the smartphone. After about 2-3 hours there comes a stage of deep restorative sleep, which preserves the youth of the body, nerves and the whole organism.
Can I Give Chicken Breast to Animals
Owners of miniature dogs and purebred cats feed their pets breast, diluting the diet. 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 cooked, 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 processed by boiling in water or roasting in the oven, without salt and spices.
Interesting facts about chicken meat
The main consumers of chicken meat are residents of Israel and Antigua and Barbuda.
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 tens of thousands of years and will remain popular and in demand.