Chicken breast recipe for weight loss is not boring

Chicken breast is a nutritious dish with abundant protein content and low fat. So, is it possible to eat chicken breast to lose weight? How to cook chicken breast to lose weight includes what secret? Should I eat chicken every day? Please read through the article to find the answer.

Does eating chicken breast lose weight?

Nutritional ingredients

• Energy: 165 calories
• Total fat: 3.6 g
• Cholesterol: 85 mg
• Sodium: 74 mg
• Potassium: 256 mg
• Protein: 31 g

In addition, chicken breast also contains many vitamins and minerals such as vitamin D, B6 …

How many calories in chicken breast?

Each 100g boneless, skinless chicken breast contains 165 calories. Of that, 80% of calories come from protein, 20% of calories come from fat. Compared to other pieces of chicken, chicken breast is the most suitable part for you to lose weight.

Calories in other portions of chicken include:

• Chicken thighs: 209 calories, with 53% of calories coming from protein, 47% of calories coming from fat.
• Chicken thighs: 172 calories, with 70% protein and 30% fat.

With different processing methods, the calorie content of chicken breast also increases and decreases differently. Considering the same 100g skinless chicken breast, the number of calories in:

• Pan-fried chicken breast is 206 calories, including 10.6 g fat
• Fried chicken breast is 249 calories, including 14.7g of fat

>> Hint for you: Is eating chicken fat? The secret to eating chicken to lose weight you should know

Menu of weight loss dishes with chicken breast

What is the best dish to cook chicken breast? To eat chicken breast to lose weight, you should prioritize low-fat cooking and processing methods. With chicken breast, you can try recipes: pan-fried chicken breast, stewed chicken breast with vegetables, boiled, steamed chicken breast, etc.

The following are suggestions for you if you are looking to add chicken breast to your weight loss menu.

Suggest a weight loss menu with chicken breast

Mediterranean slow cooker chicken soup

This slow cooker recipe will be a great addition to your weight loss dinner, but still full of nutrition for the whole family to enjoy. Using boneless skinless chicken breasts is the secret to making a rich soup without adding seasonings like MSG.

Ingredients for 6 servings:

• 900g boneless chicken breast, skin removed, chopped
• 300g dried chickpeas, soaked overnight
• 1 liter of water
• 1 large purple onion, finely chopped
• 1 diced tomato (recommended to stir-fry until the tomatoes are soft)
• 2 tablespoons tomato paste (can be replaced with 400ml tomato juice)
• 4 garlic cloves, minced
• 1 bay leaf
• 4 teaspoons ground dill
• 4 teaspoons chili powder
• ¼ teaspoon cayenne pepper
• ¼ teaspoon ground pepper
• 1 artichoke flower, washed
• ¼ cup olives
• ½ teaspoon salt
• ¼ cup chopped fresh parsley or parsley

How to make Mediterranean slow cooker weight loss chicken breast:

Step 1
Drain the chickpeas and place in the slow cooker.

Bring 1 quart of water to a boil along with the onion, tomato and tomato juice, garlic, bay leaf, cumin, paprika, cayenne pepper, and ground pepper. Put the chicken breast into the stew on low heat, low heat for 4 hours.

Step 2
After stewing, transfer chicken to a clean cutting board and let cool slightly.

Add bay leaves, artichokes , olives, wait for the broth to boil again. Season to taste.

Step 3
Shred chicken, put the chicken back in the casserole, bring to a boil, then turn off the heat. Garnish with parsley (or parsley).

Nutritional value

A bowl of Mediterranean-style chicken breast soup about 900g will provide 447 calories.

In which, the nutritional composition of the dish includes: protein 33.6g; powdered sugar 43g; fiber 11.6g; sugar 8.5g; fat 15.3g; saturated fat 3.3g; cholesterol 76.5mg; vitamin A iu 1590IU; vitamin C 15.1mg; folate 194.1mcg; calcium 114.7mg; iron 5.7mg; magnesium 78.7mg; potassium 608.8mg; sodium 761.8mg.

>> Please refer to: Succulent pan-fried chicken breast helps increase muscle and lose fat

Grilled chicken breast with mashed black beans, served with bell peppers and green onions

Black bean grilled chicken breast will bring a unique delicious and nutritious dish. This will be a healthy weight loss lunch for you.

Ingredients for 4 servings

Chicken & Vegetables:

• 250g boneless, skinless chicken breast, chopped lengthwise
• 450g black beans soaked overnight
• 3 red bell peppers, cut into long strips
• Sliced scallions.

Spice:

• 1 teaspoon neo chili powder
• ½ teaspoon ground cinnamon
• 1 teaspoon brown sugar
• 1 tablespoon extra virgin olive oil
• 3 cloves of minced garlic
• 1 teaspoon of cumin seeds
• 2 tablespoons lemon juice
• ¼ teaspoon salt
• ¼ teaspoon ground pepper

How to make chicken stew with black beans for weight loss lunch

Step 1
Heat a pan and 1 tablespoon of oil over medium heat.

Add garlic and cumin seeds and sauté until golden, until fragrant, add black beans. Saute main for 2-4 minutes, add lemon juice and 1/4 teaspoon salt.

Turn off the heat, mash the black beans finely. When the black beans cool, store them in the refrigerator.

Step 2
Place the baking tray in the top 1/3 of the oven; Heat the chicken breast over high heat.

Then, put the chili powder, cinnamon, cocoa, brown sugar and the remaining 1/2 teaspoon salt in a small bowl. Coat the seasoning mixture on both sides of the chicken. Bake chicken until 165 degrees F.

Step 3
Place scallions and bell peppers in a large bowl with 1/4 tablespoon oil and 1/4 teaspoon salt and pepper. Place in the oven for about 6-8 minutes.

Step 4
Serve with mashed beans with grilled chicken breast, scallions, and bell peppers.

Nutritional value

Each serving will provide 396 calories.

In which, nutritional components include: protein 32.4g; carbohydrates 36.1g; fiber 11.2g; sugar 11.1g; 14g fat; saturated fat 2.4g; cholesterol 62.7mg; vitamin A iu 3620IU; vitamin C 131.8mg; folate 156.9mcg; calcium 124.3mg; iron 4.8mg; magnesium 49.5mg; potassium 959mg; sodium 463.9mg; Add sugar 1g.

Harm of eating too much chicken breast

Chicken, especially chicken breast, is a nutritious food. The dishes from chicken breast are also extremely diverse and easy to cook. Chicken is also a good source of vitamin B6 and phosphorus, niacin and selenium. However, it lacks several other important nutrients, such as vitamin C and folate.

Therefore, only eating chicken breast in a weight loss diet will make you nutritionally unbalanced. Instead, vary your protein sources.

In addition to chicken breast, you can add vegetable protein from nuts, sesame seeds, tofu, green vegetables such as spinach, …

However, Harvard Health says we need more studies to determine the exact impact of white meat on heart health.

Conclusion

Chicken breast is a food you should add to your weight loss diet. Because it is rich in protein, it keeps you full for longer, but at the same time, it is low in fat to limit fat accumulation.

You can flexibly prepare many different chicken breast dishes when you want to eat chicken breast to lose weight. However, you shouldn’t just eat chicken breast, or eat too much white meat. With a diet too much meat will make you nutritionally unbalanced. Hope you have had more useful information for weight control and successful weight loss.