Athletic Chicken Breast Recipes

Chicken breast is a very nutritious product that is indispensable for people who choose sport as a lifestyle. The Internet is replete with all kinds of recipes for making chicken breast. However, not all of them comply with the principles of balanced nutrition.

What is meant by a balanced diet "> vitamins). At the same time, attention is focused on the" right carbohydrates ", unsaturated fats, easily digestible proteins.


  • 1 Healthy nutrition and the role of chicken breast
  • 2 Nutritional Information and Composition of Chicken Breast
  • 3 Cooking Methods
    • 3.1 Boiled chicken fillet
    • 3.2 Steaming
    • 3.3 Foil baking
    • 3.4 Grill
  • 4 Versatile Tips for Juicy and Flavored Filet

Healthy nutrition and the role of chicken breast

Failure by the body to obtain any component invariably leads to problems associated with metabolic disorders, leading to loss of energy, increased fatigue, weakened immunity, and even neurological disorders. Representatives of the fair sex, for example, fade before our eyes: the hair becomes brittle, the skin takes on an unhealthy hue, and the attractive, perky look disappears somewhere.

A healthy diet is designed to maintain excellent health, appearance, contribute to fruitful work, productive workouts. Everyone knows that protein is a building material for our body. If the goal of a person is to form a muscle topography, then it is necessary to take care of the sufficient intake of protein in the body. Otherwise, you should not think about a beautiful figure or building muscle.

Chicken breast with a minimum fat content and high protein content, is perfectly digested and is one of the main diet foods. Such properties have become fundamental to the inclusion of chicken breast in the diet of athletes.

Nutritional Information and Composition of Chicken Breast

Per 100 chicken breasts:

  • Proteins: 23.6 g.
  • Fats: 1 g.
  • Carbohydrates, 0.4 g.
  • Calories: 113 kcal.

In addition to a good protein index, chicken breast is replete with all kinds of useful trace elements (potassium, zinc, phosphorus, iron). The American nutritionists who conducted the study of this product came to the conclusion that the chicken breast contains a fairly large amount of melatonin, which is responsible for preventing cell aging, prolonging the active period of life and youth. Thanks to all this, chicken meat is considered one of the leaders among the sources of protein created by nature.

Anyone who at least once in his life adhered to any diet, seriously engaged in sports, knows firsthand about the moral difficulties associated with the absorption of the same food. However, the situation with chicken fillet is different. After all, from it you can cook an unimaginable number of delicious dishes that meet all the principles of healthy eating.

Cooking methods

When cooking chicken at home, you should remember about the need to maintain the maximum amount of protein and add a minimum amount of fat. Therefore, the best options will be cooking in a double boiler or grilling, cooking, baking in the oven. Let us consider in more detail each of the methods.

Boiled Chicken Fillet

This method is the most common, but it cannot be called the best solution, because when cooking, a fifth of the protein remains in the water. If you are a fan of cooked meat, then the water in which you intend to immerse the chicken must be brought to a boil. This measure will help reduce losses. Onions, parsley, carrots or celery root added during cooking will be relieved of the fresh taste. Salt is necessary when the preparation of the dish comes to an end. The whole procedure should last twenty-five minutes.


The choice in favor of this method is preferable. By choosing it, you save the maximum amount of protein. You can diversify the taste of meat with vegetables, added to your taste. Before cooking, the fillet is cut into medium-sized pieces and, together with the vegetables, is sent to a double boiler. After half an hour spent there, it is ready for use.

Foil baking

In order to get a juicy and flavorful meat, they resort to baking chicken fillet in foil. Chicken fillet with vegetables (for example, pumpkin, broccoli, tomatoes, zucchini, asparagus beans, bell peppers) and seasonings is placed in a pre-folded foil pocket. To add sophistication to the taste, you can add soy sauce or a little red wine. Then the dish is sent to the oven and baked at a temperature of one hundred eighty degrees for about half an hour. Here, as with steaming, a lot of variations with seasonings and vegetables are possible. Changing the ingredients, introducing new ones, you will achieve truly stunning results, you will be full and satisfied.


The above options are more useful than grilling chicken, but it happens that you expect guests who do not quite understand the passion for healthy eating. If you want to satisfy their gastronomic needs, but do not want to deviate from your principles, then the grill is the best fit. True, even without using fat, you will not be able to level the negative aspects due to the release of carcinogens during frying. Therefore, leave this method for special cases.

Today, adhering to the postulates of a healthy diet is much easier than in the old days. On the shelves of shops an abundance of various products for every taste. In addition, such a universal thing as a multicooker has firmly entered into fashion. With its help, with insignificant time costs from an ordinary chicken breast, you can create a real culinary masterpiece. Moreover, this feat is able to make people who are amateurs in the field of cooking. You just need to familiarize yourself with the instruction sheet attached to the product, place the fillet and cauliflower inside the device, set the “Baking” mode, wait forty-five minutes and start the meal. The beauty of cooking in a slow cooker is that a person who does not have cooking skills is able to cook a decent dinner. Another plus is the inability to evaporate useful substances from food.

Versatile juicy and fragrant filet tips

Chicken breast should be marinated before cooking. The basis for the marinade is made up of skim milk products (kefir, yogurt), soy sauce, lemon juice. You can mix one hundred grams of yogurt with two teaspoons of lemon juice and a small amount of Tabasco sauce.

Place the chicken breast in the marinade and keep it there for at least half an hour. Then send the meat to a double boiler, bake or cook for a couple. Be sure, you will experience an unprecedented pleasure from the result of your efforts.

Do not get carried away by adding salt. Drinking it in large quantities will sooner or later affect your health, and you risk spoiling the dish. The fact is that salt draws liquid from the meat. As a result, it will become tasteless and dry. Sophisticated in cooking, people prefer the use of various aromatic herbs, soy sauce, ginger, all kinds of seasonings.

Prolonged heat treatment also steals the taste. Of course, meat should not be raw. However, thirty to forty minutes are enough to bring the dish to full readiness.

Do not think that initiation into the secrets of cooking chicken breasts will take a lot of time. Nevertheless, there must be some dexterity in this matter. Do not be too lazy to learn all the wisdom, and the reward for you will be the constant presence on your table of delicious and healthy food.