Are you on a diet? Keep track of your weight? Want to lose those extra pounds? Or is it forbidden to eat fatty foods? Then I propose a great dietary low-calorie chicken breast meat dish.
Recipe content:
- Tips and tricks
- How to cook chicken fillet in kefir marinade
- Marinating chicken fillet in kefir
- Oven baked chicken breast
- Chicken fillet in kefir in a pan
- Stewed chicken fillet in kefir
- Video recipes
Chicken breasts are a wonderful product, and if they are also baked in the oven, then this is just the healthiest dish. After all, that the white meat itself, that the selected thermal cooking process, are the best for the body and human health.
So, chicken meat is well saturated with protein and amino acids. However, it has one drawback - increased dryness, due to the lack of fat. Therefore, the wrong cooking method will make it tough. It was from here that the myth was born that this type of meat is delicious and tasteless. And the most beloved and preferred method of cooking by many is frying, but then the food cannot be called healthy and dietary. An alternative is baking, which is not at all difficult to do, but on the contrary - quickly and conveniently. And to make the breasts juicy, soft and tender, cooks use kefir as a marinade.
The right marinade is the main rule of a well-cooked breast. It will saturate the chicken fibers and fill them with fat. Marinate chicken fillet in kefir for 1-2 hours, and in order to preserve the juice, the bird is tightly and tightly packed in foil or a baking sleeve, and then baked. A vegetable "fur coat" is also suitable, since the main thing here is not to leave the meat to bake under direct heat. If the meat liquid evaporates and boils away, the breast will become dry and tough.
Tips and tricks
- Chicken breast will be especially tender if it has not been frozen beforehand. Therefore, it is better to use a chilled product.
- Prepare fresh breast beforehand. Carefully cut the meat from the bone, free it from the skin and cartilage. Then rinse with cool water and dry with paper towels.
- If the breast will be baked in one piece, then it needs to be beaten off a little with a kitchen hammer. And if it needs to be cut into pieces, then this should be done across the fibers, and not along.
- Kefir can be replaced with natural yogurt or sour cream.
- Seasonings and spices are added to taste. The breast is combined with many spices: sage, rosemary, allspice, basil, marjoram, oregano, mint, thyme, coriander.
- Garlic will add piquancy. It is crushed directly into the marinade or whole cloves are placed along with the meat during cooking.
- The best temperature for baking is no more than 200 ° C.
- Bake meat is sent only to a preheated chamber.
- The chicken fillet does not cook for a long time, no more than 30 minutes will be enough, otherwise it will dry out.
- To warm up yesterday's breast, brush it with sour cream, it will add juiciness.
How to cook chicken fillet in kefir marinade
As described above, thanks to kefir, the meat acquires such tenderness that it simply melts in the mouth. But for this you need to buy high-quality kefir 2.5% fat. Then the breast in kefir will turn out to be softer and more juicy.
- Calorie content per 100 g - 63 kcal.
- Servings - 2
- Cooking time - 10 minutes for cooking, 1 hour for marinating, 30 minutes for baking
Ingredients:
- Chicken fillet - 2 pcs.
- Kefir - 1 tbsp.
- Provencal herbs - 1 tsp
- Salt with pepper - to taste
Preparation:
- Rinse and dry the chicken fillet. Then sprinkle with salt, pepper, Provencal herbs and rub well.
- Pour kefir over the meat so that it is completely covered with it and let it brew for 1 hour. If time is limited, soak the breast for at least 20 minutes. In addition, it can generally be left overnight, but in the refrigerator.
- Then put the meat in a baking dish and fill it with kefir, in which it was marinated. It is advisable to choose the form according to the size of the product.
- Cover the fillets with foil or a lid and place in a preheated oven to 200 ° C for 30 minutes. For a golden brown crust, open the foil 10 minutes before the meal is ready.
Marinating chicken fillet in kefir
Kefir is appreciated by both doctors and cooks, because it is an excellent base for sauces and marinades. Containing lactic acids, fats and a small percentage of alcohol effectively tenderizes meat, making it especially tender. Therefore, one rule should be remembered - the tougher the meat, the more sour kefir.
Ingredients:
- Chicken breast - 2 pcs.
- Kefir - 1, 5 tbsp.
- Onions - 1 pc.
- Garlic - 2 cloves
- Salt, pepper and spices to taste
Preparation:
- Rinse the fillets, wipe with a cotton towel and cut into medium sized pieces.
- Peel the garlic and chop finely with a sharp knife.
- Chop the peeled onion into rings.
- Place the meat in a container, season with salt, spices, garlic and cover with kefir. Lay the onion rings on top. Leave to marinate for 30 minutes or more.
- Spread the foil in a baking dish and place the meat on it. Pour all the kefir with spices and wrap the breast tightly with an envelope.
- Send to bake in a heated oven up to 180 ° C for 25 minutes.
Oven baked chicken breast
Many have heard of the Ducan diet, which is based on lean meat. So, chicken breast in kefir has firmly entered this menu, and this recipe is given below.
Ingredients:
- Chicken fillet - 500 g
- Kefir 1% - 100 ml
- Spices - 1 tablespoon
- Salt to taste
- Bulb - optional
Preparation:
- Wash and pat dry the breast. Cut it into 3 pieces, beat it lightly with a kitchen hammer and sprinkle with spices.
- Peel the onion, rinse and cut into half rings.
- Place the breast in a baking dish, sprinkle with onions and cover with kefir to cover the product. Cover the dish with foil, and top with a lid and leave to marinate for half an hour.
- Then heat the oven to 200 ° C and send the chicken to the chamber directly in the mold in which it was marinated. Bake it for 20-25 minutes. Check the readiness with a puncture of a knife - soft, which means it is ready.
Chicken fillet in kefir in a pan
Let's step back a little from proper nutrition and cook a delicious chicken fried in a pan. But, despite such a chosen cooking method, the food will be completely dietary.
Ingredients:
- Chicken breasts - 2 pcs.
- Kefir 1% - 100-150 ml.
- Dill - 1 small bunch
- Garlic - 2 cloves
- Salt, pepper and spices to taste
Preparation:
- Remove the skin from the chicken breasts and separate the fillets from the bone.
- Wash the meat and cut it across, 1 cm strips.
- Chop the dill.
- Put the fillets in a bowl, squeeze out the garlic, add dill, salt, pepper and spices. Pour everything with kefir and mix. Cover with food and leave for 2 hours.
- Then put the chicken in a skillet and pour in the marinade. No need to pour oil! Place the skillet on the stove, turn on the highest heat and fry for 5-7 minutes until it turns white and the liquid separates. Then make the heat to a minimum, cover and simmer for 10 minutes.
Stewed chicken fillet in kefir
The existence of such a recipe as stewed chicken in kefir was probably not known to many. Although the dish is not difficult to prepare, it turns out to be very unusual and tender. Ease of preparation, budgetary cost of products, usefulness and unique taste, thanks to this, this dish has a hundred fans.
Ingredients:
- Chicken breasts - 600 g
- Onions - 2 pcs.
- Kefir - 300 ml.
- Salt, pepper - to taste
- Refined vegetable oil - 1 tablespoon for frying
Preparation:
- Rinse the chicken fillet and cut into 3 cm pieces.
- Grease the pan with oil. To keep it to a minimum, you need to do this with a culinary brush.
- Place the fillet pieces in a skillet and fry lightly over high heat for about 3 minutes.
- Add the onion cut into half rings to the pan, reduce the heat, cover the pan with a lid and simmer for 3 minutes.
- Pour in the kefir so that it covers all the pieces and boil. Adjust the taste with salt, pepper, spices and simmer the food covered over a low heat for 20-30 minutes until the breasts are soft.
Video recipes:
