Chicken breast cutlets with zucchini calorie content

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Chicken cutlets for weight loss

Many of us associate cutlets with something fatty, fried and harmful. But few people know that cutlets can be made not only less high in calories, but even used as the main component of the diet. And we are talking about minced chicken cutlets, the calorie content of which does not exceed 220 kcal per 100 g

. And it can be made even smaller by replacing some ingredients.

Therefore, chicken breast cutlets are used in diets such as chicken and. Nutritionists note that they not only promote weight loss, but are also one of the most balanced diets.

This is because chicken breasts have many beneficial minerals and vitamins, but contain almost no fat. And now we will figure out how to prepare a low-calorie chicken cutlet for 1 piece - 60 kcal.

Chicken cutlets with zucchini in a frying pan

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Muksun fillet 1 kg. Vegetable oil 50 ml.

Chicken fillet cutlets are undoubtedly very healthy. They contain a large amount of protein and very little fat, which makes them very dietary and popular among those who watch their figure and for athletes. But it is from chicken fillet that, due to the lack of fat, they are still somewhat dry and tasteless.

Ground black pepper 1 teaspoon. Salt 1 teaspoon. Onions 2 heads.

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Steamed chicken cutlet

Cooking time: 25-30 minutes.

Ingredients:

• 300 g minced chicken or breasts;
• half ;
• 0.3 cups oatmeal;
• spices;
• vegetable oil.

Cooking process:

First stage:

, onion. Pass the chicken breasts and onions through a meat grinder or chop the onions and add to pre-purchased minced meat.

Second phase:

cereal, egg. Add flakes and egg to the minced meat. Before this, the flakes can be soaked a little in water or milk so that they swell. Add spices to taste and mix well.

Stage three:

ground meat. Take a steamer bowl and lightly grease it with oil. If you don’t have a double boiler, then put 1/4 of the water in the pan, and when it boils, place a colander on top, also pre-greased. Roll into small cutlets and place in a colander. Cover with a lid and cook for 15-20 minutes. When the cutlets are ready, you can sprinkle them with herbs and serve.

This steamed minced chicken cutlet has a calorie content of
108-112 kcal per 100 g.

Dietary zucchini cutlets in the oven - easy and tasty to prepare!

To prepare delicious cutlets you will need the following set of products:

• Zucchini squash - 2 pcs.;
• Onions - 1 pc.;
• Egg - 2 pcs.;
• Suluguni cheese - 100-150 grams;
• Flour - 4 tbsp. spoons;
• Fresh parsley - to taste;
• Garlic - 1 clove;
• Ground black pepper, salt to taste.

1. Wash the zucchini in cold running water, remove a thin layer of skin, and grate on a coarse grater. If a lot of moisture has formed, then drain it through a sieve.

   

2. Remove the skins from the onions and grate them on a coarse grater. It is not advisable to chop it with a knife, since it will still be felt in the delicate consistency of the zucchini mass and the airiness of the cutlets will suffer.

   

3. The cheese must also be grated and added to the vegetables. If you don’t have suluguni on hand, you can replace it with feta cheese, mozzarella or any hard cheese.

   

4. Chop the parsley and add to the mixture. Greens will refresh the taste and add piquancy to the dish.

   

5. The garlic must be peeled and passed through a press, or very finely chopped with a knife. However, pressed garlic is recommended; remember, the more tender the structure of the cutlets, the better.
6. Mix two chicken eggs into the dough, add salt and ground black pepper.

   

7. The final touch is to carefully add the flour and mix everything thoroughly.

   

The indicated amount of flour in the recipe is arbitrary; it is better to determine it by eye, depending on the juiciness of the zucchini, its size and the total volume of the resulting mass. The main thing is that the dough for the cutlets is not liquid.

1. Line a baking tray with baking paper or foil and grease with olive oil. Use a large spoon to form cutlets and place on a baking sheet.
2. We send the workpiece to an oven already preheated to 200C. Bake the cutlets for about 15 minutes, then remove them, turn them over, and put them in the oven for another 10-15 minutes.

   

It can be served as a separate dish or with a side dish. Boiled potatoes are ideal. The zucchini cutlets are ready in the oven, bon appetit!

Chopped chicken cutlets

Ingredients:

• 600 g chicken fillet;
• 2 eggs;
• 2 tbsp. l. mayonnaise;
• 1 tbsp. l. starch;
• 20 g each of parsley and dill;
• 1 clove of garlic;
• spices;
• oil for frying.

Cooking process:

Stage one

: fillet, onion, eggs, starch, mayonnaise. Take the fillet and chop it very finely. The onion also needs to be chopped. Mix fillet, onion, eggs, mayonnaise and starch into a homogeneous mass.

Stage two:

minced meat, spices, herbs. Add salt and pepper to the minced meat and mix well again. Finely chop the parsley or dill, garlic and add to the minced meat. Mix well and beat the minced meat with your hands.

Third stage:

oil. Make cutlets that are not too large. Pour oil into the pan. When the oil is hot, place the cutlets in the pan and reduce the gas. Fry until golden brown.

Chopped chicken cutlets from chicken breasts have a calorie content of
173 kcal per 100 g.

Step-by-step preparation

1. First you need to prepare the zucchini by peeling it and washing it. If other vegetables are used, such as potatoes or carrots, then the same manipulations should be carried out with them. This procedure will take about 10 minutes.

   

2. Grate the vegetable on a coarse grater.

   

3. Finely chop the onion.
4. Add a pinch of salt, 1 egg and 2 tbsp. flour (or semolina).
5. Mix the resulting mass. It is better to do this in a deep bowl.

   

6. The multicooker container or baking sheet must be greased with vegetable oil so that the cutlets do not stick. For cooking over fire, you can use a frying pan.
7. Form cutlets from the resulting mass.

   

8. Place them on the bottom of a heated container at a short distance from each other.
9. Steam or oven for 15 minutes.

To maintain proper nutrition, potatoes are also suitable as the main ingredient. It is permissible to replace the zucchini with carrots and add garlic, minced chicken, cheese, and semolina to the dish.

Tip: after forming the cutlet, you can roll it in flour, but during the cooking process you will need to make sure that it does not burn.

This recipe has a number of advantages, which include ease of preparation, availability of ingredients, and speed of cooking. Now you know how to make delicious diet cutlets with zucchini in a steamed slow cooker, and, if desired, bake in the oven.

This dish is served solo on a plate. At the same time, you can decorate dietary zucchini cutlets with green leaves and fresh vegetables. This dish is not only dietary, but also delicious. For a regular table, you can use sour cream as a dressing.

Chicken cutlets baked in the oven

Cooking time – 1 hour.

Ingredients:

• chicken fillet – 1 kg;
• onion – 250 g;
• egg – 1 piece;
• salt pepper;
• breadcrumbs.

Cooking process:

First stage:

fillet, onion, salt, pepper, egg. Grind the fillet along with the onion. Add spices, egg and mix well. Leave the minced meat in the refrigerator for 20 minutes.

Second phase:

minced meat, breadcrumbs. Make cutlets from the minced meat and roll them in breading. Line a rimmed baking sheet with parchment paper. Place the cutlets and place the baking sheet in the oven preheated to 200° for 30 minutes.

Calorie content

chicken cutlet cooked in the oven -
113 kcal per 100 g.

Chopped chicken cutlets with zucchini and cheese

Ingredients

• Soy sauce – 40 ml + –
• Ground coriander seeds - 1/2 tsp. + —
• Zucchini or squash – 1 kg + –
• Chicken meat (boneless) – 600 g + –
• Ground nutmeg - 1/2 tsp. + —
• Sweet ground paprika – 10 g + –
• Seasoning “Pepper mixture” – 2-3 g + –
• “Extra” salt - 1/2 tsp. + —
• Cheese “Russian” or other hard cheese – 100 g + –
• Chicken eggs category “C0” - 1 pc. + —

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How to make chicken cutlets with zucchini

This recipe is an original interpretation of Kyiv cutlets. We will prepare the cutlets from minced chicken and bake them in the oven. However, this is where the similarity with the legendary Soviet treat ends.

Thanks to cheese and aromatic seasonings, we can prepare a completely new “old” style dish at home.

1. Lightly beat the chicken meat, then chop it (not with a meat grinder, but with your own hands using a knife) into small cubes.
2. We wash the zucchini from all contaminants, after which, if necessary (if the skin is hard and the seeds are large), we clean the vegetable outside and inside. If the zucchini is small and young, then you can leave the skin and cut off only the stalk. After this, cut the peeled vegetable into the same small pieces as we chopped the chicken.
3. Simply grate the cheese using a grater with large holes.
4. Now we combine all the components in a common bowl, coat the minced meat with spices, salt, soy sauce, beat in the egg and mix everything until completely mixed.
5. Turn on the oven to warm up to a temperature of 185°C.
6. Line a baking sheet with parchment paper and place the formed cutlets on it.

Zucchini and chicken cutlets with cheese will bake within 25 minutes. An excellent side dish for such a treat would be steamed green beans or brown rice with curry.

Chicken cutlet with buckwheat

Cooking time – 30 minutes.

Ingredients:

• minced chicken – 400 g;
• boiled buckwheat – 100 g;
• egg – 1 piece;
• onion – 1 large onion;
• breadcrumbs;
• salt, pepper, spices;
• vegetable oil.

Cooking process:

First stage:

buckwheat. Wash and cook buckwheat. Leave to cool.

Second phase:

minced meat, onion, buckwheat, egg, spices. Peel the onion and chop finely. Mix the minced meat, onion, egg and cooled buckwheat and stir. Add spices and mix again.

Stage three:

butter, cutlets, breadcrumbs. Pour some vegetable oil into the frying pan and wait until it becomes hot. At this time, you need to make several cutlets and cover them with breading. Cook the cutlets until they are fried and golden brown. Then sprinkle with herbs and serve. Bon appetit!

Buckwheat with chicken cutlet gives us 95 kcal per 100 g.

Chicken cutlet with zucchini

Cooking time – 40-50 minutes.

Ingredients:

• 700 minced chicken;
• 700 g young;
• 1 onion;
• 1 egg;
• salt, black pepper;
• greenery;
• vegetable oil.

Cooking process:

First stage:

zucchini. Wash and grate the young zucchini. Do the same with the onions.

Second phase:

zucchini, onions, greens, minced meat, egg. Mix minced meat, grated zucchini, onion and finely chopped herbs. Mix thoroughly, add the egg, salt, pepper, mix again and beat the minced meat a little.

Third stage:

ground meat. Make medium-sized cutlets and place in hot oil in a frying pan. Fry until golden brown on both sides.

These chicken cutlets with zucchini have a calorie content of
101 kcal per 100 g.

Chicken cutlets with zucchini in the oven

Recipe for cooking chicken cutlets with zucchini in the oven. You can cook these cutlets for any occasion. Try everything very simply, you will like it.

To prepare, take:

• 300 grams of minced chicken;
• 500 grams of zucchini;
• 150 grams of carrots;
• 1 medium sized onion;
• 1 chicken egg;
• Salt and pepper to taste.

Preparation:

Step 1. Grate the zucchini, onions and carrots on a coarse grater.

Step 2. Add minced chicken and egg to the vegetables. Salt, pepper to taste and mix.

Step 3. Form cutlets from the resulting mass. To prevent the minced meat from sticking to your hands, wet your hands with water. Place chicken cutlets with cards on a baking sheet previously lined with foil.

Step 4. Place the baking sheet with the cutlets in a preheated oven to a temperature of 180 degrees. Cook for 20-40 minutes.

Cooking time depends on the size of the chicken cutlets.

Chicken cutlet with cheese

Cooking time – 20 minutes.

Ingredients:

• 500 g minced chicken;
• 100 g
• 1 onion;
• greenery;
• 1 egg;
• 15 g semolina;
• spices;
• vegetable oil.

Cooking process:

First stage:

minced meat, egg, onion, herbs, semolina. Add egg, semolina and finely chopped onions and herbs to the minced meat. Mix well, add spices.

Second phase:

minced meat, butter. Make a flat cake from the minced meat. Cut the cheese into small pieces. Wrap the cheese in a tortilla, forming small cutlets. Fry on both sides in hot oil until cooked (golden crust).

This chicken cutlet fried with cheese has a calorie content of 185 kcal per 100 grams.

There can be many recipes for chicken cutlets if you change one or two ingredients. The recipe and dietary content of cutlets also depends on the cooking method, for example, a fried chicken cutlet in a frying pan has a higher calorie content than one cooked in the oven, approximately 220 and 115 kcal. The most dietary are chopped steamed cutlets, the calorie content of which is approximately 105-110 kcal.

Of course, a lot depends on what you serve these cutlets with. After all, it’s stupid to combine steamed smoked cutlets with pasta in gravy and hope for quick weight loss. It is best to serve them with stewed or boiled vegetables, as well as porridge without oil.

As you can see, all the recipes are very simple and varied, which means you won’t have any problems creating a menu. You can easily lose weight with this diet and not remain hungry. Tell us in the comments if you have tried similar diets, what results did they bring?

You, of course, have seen guys with beautiful muscular bodies. At least in magazines. In life, they are found, as a rule, only in good gyms and at relevant competitions. However, it is not easy to build such a beautiful relief. And just to maintain it at a constant level requires special nutrition. The mechanisms of muscle building are the same for both a fragile girl who wants to create a seductive figure, and for a still plump girl, and also for a bodybuilder guy. All of them require protein to successfully form beautiful outlines. Where can I get it? A good old chicken cutlet comes to the rescue.

The calorie content of this type of food is relatively low because chicken, especially meat breeds, has little fat. Basically, all its fat is under the skin, and the breast contains powerful muscles, which produce the most delicious meat. This meat will make excellent steamed chicken cutlets. The calorie content in this case will be the same as for raw chicken breast meat, namely 120 kcal. Moreover, these cutlets will contain 20% protein, that is, such cutlets are of enormous value from the point of view of the body, construction. Simply put, your body will love it. And if you give yourself a strength load while eating chicken cutlets, your muscles will become more beautiful and sculpted. If you need to lose a lot of weight and you are limiting carbohydrates in your diet, only lean meat can save your muscles from being destroyed and turned into fuel.

But is the calorie content always exactly 120 kcal? No, because the calculation of calorie content must take into account the cooking method. Grilling is considered one of the healthiest methods. How many calories are in a chicken cutlet prepared this way? In this case, you need to count not by the mass of the finished cutlet, but by the mass of the raw materials used. That is, you can put 100 g in a grill machine, and the output will be 80 g. And the calories in these 80 will be the same as in 100. You can’t say for sure, because some people like drier cutlets, others less.

How much energy does a cutlet contain? Its calorie content can also vary, but on average it is 195-200 kcal. If you wash off the fat from it under water after frying, it will be approximately 180 kcal. Therefore, it is better to cook using a grill or steam; in this case, the chicken cutlet will have less calories. However, if your soul really cries for fried food, it’s better to cook it in olive oil - at least there will be some benefit.

In general, what is so good about chicken meat, besides its availability? Amino acid composition, for example, the amino acid tryptophan in it: in 100g - 128% of the required minimum. Tryptophan helps us sleep well. So if your sleep is disturbed, maybe you should eat more chicken? This meat also contains vitamins B6 and B3, choline, selenium and phosphorus.

In old age, it is especially important to eat a lot of protein, and, as you know, older people do not always have the opportunity to buy pork or beef. Here, chicken can be a good alternative and a way to avoid age-related bone deterioration. Therefore, make sure that chicken is regularly on the table of your elderly relatives.

The effect of selenium on metabolism is also very important. There is little of it in the body, but it protects cell membranes and supports thyroid function. So you will lose weight faster if you often have chicken on your table.

In addition, those who eat chicken 3 times in 7 days are 70% less likely to get sick, so by enjoying chicken today, you protect yourself from intellectual disabilities in old age.

The above arguments were tested by Western scientists, and the chicken was ordinary, from broilers. Even so, the effect of simply eating chicken was amazing. So let it be on your table constantly, even during the weight maintenance stage.

Cutlets are a traditional favorite dish that is prepared both for holidays and for the everyday table. This is a fairly nutritious food, the nutritional value of which primarily depends on the minced meat from which it is made. They can be prepared from different types of meat and fish; the calorie content of the cutlets depends on the composition.

For those who are on a diet, the calorie content of cutlets is very important, because it depends on whether the person losing weight can afford to eat this food. If you are on a diet, then the way you prepare this food also matters.

Previously, cutlets were called pieces of meat on the bone. And only at the beginning of the 19th century did drinking establishments begin to offer visitors the option of chopped cutlets.

Despite the fact that the recipe for this dish has its roots in Europe, in Russia chefs have changed the recipe to suit themselves, and now this dish is considered traditional Russian. Even Pushkin was a fan of this food. In one of his poems, he advised a friend to try “Pozharsky cutlets” in a tavern.

Cooking chicken cutlets with cabbage

In traditional cooking, even chops are prepared from cabbage. Refusing to fry in breading, in a healthy diet, cabbage is usually stewed, and by adding minced chicken to it, it is suggested to steam the cutlets.

PP chicken breast cutlets with cabbage.

What to cook from:

• 250 gram portion of cabbage fork;
• 2 large eggs;
• salt and a minimum of spices;
• 120 g onions and 80 g carrots;
• large chicken fillet – up to 600 g.

How to cook:

1. Vegetables, after peeling and rinsing, are cut into small pieces, and the washed and dried fillets are cut into slices convenient for grinding.
2. Scroll the meat and vegetables alternately, knead, then add the eggs. Salt and season very sparingly.
3. The cutlet mass with the addition of vegetables is refrigerated for an hour, then placed in silicone molds.
4. The duration of cooking cutlets in a multicooker is up to 20 minutes; the molds in a steam container are placed only over boiling water.
5. It’s easy to remove the cutlets from the molds while still hot; they hold tightly and don’t fall apart.

Despite the presence of vegetables in the cutlets themselves, salad is required when serving them. The cooled dish does not need to be reheated; it is good to use steamed cutlets for sandwiches.

From pork

Cutlets made from pork are very popular. This food turns out juicy and nutritious. The calorie content of pork cutlets is 200 kcal per 100 grams.

Such food is beneficial, since pork contains a high amount of zinc and magnesium; these microelements help maintain vascular health. The fats that are present in the composition bring a new influx of energy to the body. There is also such an important substance as lysine, which is actively involved in the formation of bone tissue.

Arachidonic acid and selenium, which are contained in the composition, help fight depression; thanks to these elements, active cell renewal is launched.

But we must not forget that pork food, if consumed regularly, can have a bad effect on the health of the heart and joints. This is due to the presence of high amounts of cholesterol in it. Also, the histamines present here can cause allergies and other inflammations of the skin.

If you are losing weight, then, of course, eating pork is not the best option, especially when fried, it is better to steam it.

Minced chicken cutlets with zucchini and herbs

To prepare delicious dishes, you don't always need expensive and exotic products. Chicken cutlets with herbs and zucchini are no less original and use ingredients that are in every person’s refrigerator.

Ingredients:

• 250 grams of zucchini;
• 0.85 kilograms of minced chicken;
• 1 onion;
• dill;
• parsley;
• 1 egg;
• sunflower oil;
• salt;
• cilantro.

Cooking time: 25 minutes.

Calorie content per 100 grams: 105 kcal.

To prepare this dish, you can use any greens that you have in the house - dill, parsley, cilantro, green onions.

1. Grate the zucchini and onion on a fine grater, squeeze out excess liquid;
2. Add minced meat, egg, finely chopped herbs - dill, cilantro, parsley to the vegetable mass;
3. Salt and pepper everything, mix well;
4. Heat a frying pan, pour vegetable oil into it;
5. Place the chicken cutlets formed with a spoon into the oil and fry them on both sides until golden brown.

Article on the topic: What delicious things can you whip up for dinner using minced meat?

Greens will give food freshness, lightness and diversify its taste.

Beef

For those losing weight, beef cutlets are a suitable option for this dish. It contains 260 kcal calories per 100 grams. But beef cutlets are much less fatty.

If you want to cook this meal with beef, then pay attention to the color of the meat, it should be pink and even in color.

This beef dish is also beneficial. This is because beef is a complete protein and source of iron. Thus, eating this meat promotes good hematopoiesis and also saturates the body with oxygen.

In beef cutlets you will also find useful vitamin B12, which will help iron to be absorbed as much as possible. This meat contains collagen, which is actively involved in building ligaments between joints. Zinc, which is present in the composition, tones the immune system.

However, meat, as an animal product, contains a high amount of cholesterol, so frequent consumption is harmful to the health of blood vessels and the heart. If you often eat fried meat, you will pollute your body with carcinogens.

It will be much healthier to steam this food. Thus, you will reduce its calorie content and avoid carcinogens.

Chicken fillet cutlets, cheese in the oven

Frying delicious, juicy cutlets is an easy and simple task that even an inexperienced cook can handle. By following simple instructions, you can prepare them in such a way that everyone will be delighted.

Ingredients:

• 1 zucchini;
• egg - 1 piece;
• cheese – 100 grams;
• 750 grams of minced chicken;
• onion – 1 piece;
• salt;
• pepper.

Cooking time: 35 minutes.

Calorie content per 100 grams: 95 kcal.

Cooking in the oven is a real pleasure. It turns out tasty and not greasy.

1. Peel the onion, cut into small slices, place in a blender bowl and beat;
2. Grate the zucchini, drain off excess juice;
3. Place the minced meat in a bowl, add chopped onion, zucchini, egg, spices to taste, grated cheese and mix;
4. Wet your hands, form the cutlets and place them on a baking sheet covered with parchment paper;
5. Cook for 25 minutes in the oven at 180 degrees.

In order for the cutlets to bake well and evenly, the baking sheet should only be placed in a well-heated oven.

From chicken meat

Perhaps the most dietary version of this food is chicken cutlet. The calorie content of cutlets will be approximately 119 kcal per 100 grams. Despite the lower calorie content, chicken cutlet is a very tasty and healthy dish.

Chicken is rich in vitamins, microelements and amino acids, which are easily absorbed by our body.

Eating this meat has beneficial effects:

• on the nervous system;
• cardiovascular;
• on the immune functions of the body;
• It also helps normalize cholesterol levels in the body.

Thus, a chicken cutlet will be very useful for everyone, especially children, the elderly, and people with poor health. Chicken cutlet will be useful for those who have high stomach acidity; this dish will reduce it.

Steamed chicken cutlet is a great option for those who are on a diet.

But you shouldn’t overuse this dish. Since in excess, chicken meat can cause putrefactive processes in the gastrointestinal tract. A chicken cutlet will not be useful for those who have individual protein intolerance.

Dietary steamed chicken breast cutlets

Preparing dietary dishes is a real challenge for many housewives, but with a little imagination, you can please your family with healthy and tasty food.

Ingredients:

• 0.5 kilograms of minced chicken;
• 1 zucchini;
• salt;
• eggs – 2 pieces.

Cooking time: 30 minutes.

Calorie content per 100 grams: 78 kcal.

To prepare dietary chicken cutlets with zucchini, it is best to use a double boiler, in which everything cooks evenly and quickly.

1. Wash the zucchini, grate it on a grater with small holes, drain off the excess liquid;

   

2. Add minced meat, egg, a little salt to the vegetable mass, mix;

   

3. Form cutlets with wet hands and place them in a steamer;

   

4. Steam for 25 minutes.

It is best to serve steamed cutlets with low-fat kefir or yogurt.

From fish

Fish cutlets are no less tasty and healthy. The calorie content of this food, if steamed, is only 90 kcal per 100 grams. Fish cutlets are perfect for dietary nutrition.

Fish is a source of easily digestible protein. Fish contains high amounts of vitamin D, which can regulate cholesterol. Fish cakes are also an excellent source of vitamins B6 and B12. Thanks to this, fish cutlets have a great effect on the health of the nervous system and immunity in general.

Of the microelements, fish cutlets are rich in calcium, sodium, phosphorus, which makes their consumption very beneficial for the muscular system. They are also beneficial for muscles because they contain a rich composition of amino acids.

This dish, especially steamed, is very healthy for everyone, in particular for children; it is not for nothing that it is included in the weekly menu in every kindergarten.

In the daily diet, meat is one of the essential products. Relatively few calories are contained in chicken and chicken cutlets. You can prepare a dish in different ways, depending on which its calorie content will change. Information about how many calories the cutlets contain and whether there are ways to reduce their number will help make the menu rational.

How many calories are in chicken cutlets?

How to cook “Zucchini cutlets in the oven”

1. Zucchini cutlets in the oven at home can be prepared with completely different vegetables. In this option, you need to remove the tails and seeds from the pepper, peel the onion and wash the zucchini well. You can also use white cabbage, celery and carrots. Grind all ingredients in a meat grinder or blender. Soak the bread a little in water or milk and add to the minced meat.

2. Chop fresh herbs with a knife and add to the minced meat. Depending on the consistency of the resulting mass, also add 1-2 eggs and a few tablespoons of flour (can be replaced with semolina).

3. The resulting minced meat must be mixed thoroughly. Add your favorite spices to taste.

4. Preheat the oven in advance. Grease a baking tray with a little vegetable oil, you can use a brush. Use a tablespoon to scoop up the minced meat and place it on a baking sheet. Grate hard cheese or cut into thin strips. Sprinkle each cutlet with cheese and place in the oven. They should bake until they are beautifully golden brown.

5. The recipe for cooking zucchini cutlets in the oven can be completed by preparing the sauce or side dish for serving. This dish goes well with vegetables, and creamy garlic sauce is ideal.

How many calories are in fried chicken cutlets?

Fried cutlets are the most nutritious.

How many calories are hidden in them depends on several factors:

1. What recipe is used? If you cook cutlets from breast, the number of calories will be less: about 100. But the rest of the meat is fattier. For example, legs contain 158 kcal, and wings - 186.
2. Ingredients that make up the minced meat. Cutlets are not made from pure meat. Flour, semolina, and a loaf of bread soaked in either milk or water are added. All these foods cannot but affect the number of calories. They increase the energy value of the cutlet by an average of 50-70 kcal.
3. Is breading used? It takes a little, but in any case it adds calories. A dish fried in breading contains up to 250 of them, and without it - no more than 170.

The process of preparing food is not complete without fat. How many calories will be in fried chicken cutlets depends on its type and quantity.

Even if the least nutritious vegetable oil is used, the finished dish contains from 180 to 200 kcal.

You can slightly improve the situation if:

• use modern frying pans that minimize the amount of fat;
• fry over low heat;
• cover the dish with a lid.

But be that as it may, the calorie content will not fall below 168 kcal. So maybe try a different cooking method?

Chopped chicken cutlets with zucchini - recipe

Wash the zucchini. Grate it on a coarse grater. Cut the onion into small cubes. Wash and finely chop the dill. Rinse and dry the chicken breast using napkins.

Cut it into small cubes. Place it in a deep bowl. Beat eggs into a bowl with chicken fillet, pour in sour cream. Add pepper, starch and salt. Add finely chopped dill and onion. Mix the mixture.

Squeeze out the juice from the grated zucchini. Place it in a bowl with the rest of the ingredients. Heat a frying pan with sunflower oil. Using a tablespoon, place the cutlets into the pan.

Fry chopped chicken cutlets with zucchini on both sides until golden brown.

Any of these recipes for chicken cutlets with zucchini will be served as a side dish with mashed potatoes or peas, pasta, various types of cereal porridges, or you can simply limit yourself to any vegetable salad.

How many calories are in steamed chicken cutlets?

To get a tasty and less calorie dish, chicken cutlets should be steamed. The advantages of this method are:

• useful elements are preserved in the greatest quantities;
• everyone will be able to enjoy the food, without any reservations regarding health status;
• the likelihood that the dish will burn and be inedible is minimal.

And the process of steaming cutlets is simple; there is no need to have any special talents or knowledge.

It is impossible to definitely determine how many calories are in steamed chicken cutlets.

If you prepare a dish only from breast without skin, then its energy value will be about 112 kcal.

Other ingredients are also added to the minced chicken. Since each of them also contains calories, the nutritional value of the finished food can increase to 143 kcal.

Cutlets are a fairly high-calorie dish and are rarely used in a healthy diet. However, this dish can be dietary and low-calorie. To enjoy the taste of cutlets and maintain your figure, it is advisable to choose lean beef or lamb and not eat pork. Instead of frying, it is recommended to cook the dish in a double boiler, slow cooker or oven. You can add vegetables to the meat cutlets or use them as a side dish.

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Chicken dish option

Chicken cutlets with zucchini will be tasty and satisfying. The recipe for making them in the oven is simple. Chicken fillet and zucchini, as well as onions, should be cut into small cubes. Then combine all the ingredients, season with garlic mass, add eggs and chopped herbs. Salt, stir and leave the minced meat for twenty minutes.

Then add sifted flour so that the minced meat is not liquid. If the zucchini has released a lot of juice, it must be carefully drained. From the resulting minced meat we form cutlets and bake them for about forty minutes at two hundred degrees. Ready!

Composition of cutlets from different types of meat

In general, the ratio of BJU in cutlets is presented in the following proportions:

BJU in cutlets

Chicken cutlets with rice and zucchini

You can create incredibly tasty cutlets from zucchini and chicken meat. To make them a little more varied, you should add various products during cooking that will add new notes to the dish.

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Ingredients:

• 2 eggs;
• zucchini - 1 piece;
• 0.5 kilograms of minced chicken;
• onion – 1 piece;
• dill;
• parsley;
• 1 carrot;
• ground pepper;
• boiled rice – 3 tablespoons;
• salt.

Cooking time: 20 minutes.

Calorie content per 100 grams: 97 kcal.

1. Wash the zucchini, grate it, drain the liquid;
2. Peel the carrots and onions, grind through a meat grinder;
3. Place the minced meat in a bowl, add chopped vegetables, eggs, chopped herbs, boiled rice, salt, pepper, and mix.
4. Heat a frying pan with oil, place the balls formed with wet hands into it and fry under the lid on both sides.

The finished dish is best served with fresh vegetables - cucumbers, tomatoes, bell peppers.

Calorie content

To correctly calculate the calories in cutlets, you need to consider what ingredients they are made from and the cooking method. The table presents data on the number of kilocalories per 100 g based on the assumption that 1 piece in finished form weighs about 60 grams.

Calorie content of fried cutlets

Cutlets fried in oil are considered the most high-calorie.

Calorie content of steamed cutlets

The calorie content of a steamed dish is significantly lower than that of fried cutlets.

Chicken cutlets recipe

I provide a recipe for chicken meat, but you can easily replace it with turkey breast. The dish is lean. If you like fatty cutlets, add dark drumstick meat to the minced meat.

Vegetables will include zucchini and onions. They are responsible for the juice. It is best to take young, tender zucchini. Zucchini will do. You shouldn’t overdo it with onions; just stick to a small head. For a more delicate taste, use shallots. I don’t recommend red, it will give the cutlets an unappetizing color.

Be careful with eggs. I don’t recommend putting more than one small one, it will make the cutlets too dense. Instead of 1 egg, you can use 2 yolks per 2 chicken breasts.

The only spices will be dried garlic, ground black pepper and parsley. I didn't have fresh, so I took dried.

I recommend cooking the cutlets either in a frying pan or in the oven. Then they turn out very appetizing with a thin golden crust. Can be steamed. Calculate the time based on the size of your cutlets and the device in which you cook.

• Preparation: 20 minutes
• Cooking time: 15 minutes
• Portions: for four

Juicy chicken cutlets with zucchini

By Nikitina Nelly

26.04.2019

Very light juicy cutlets from lean poultry meat with grated zucchini

Juicy chicken cutlets with zucchini: Ingredients

• Chicken breasts – 2 pcs.
• Zucchini - 1 piece small
• Eggs - 1 piece
• Breadcrumbs - 40-50 g
• Salt - to taste
• Onion - 1 piece small
• Parsley - 1 tbsp. dried
• Black pepper - a pinch
• Garlic - 1 tsp. dried
• Vegetable oil - 3 tbsp.

Step-by-step instruction

1. Wash the breasts and cut into small pieces. Wash the zucchini and grate it on a coarse grater. Peel the onion, finely chop

   

2. Grind the breasts in a blender with the onions until smooth. Better in portions if you have a small blender bowl

   

3. In a bowl, mix minced meat, egg, salt, pepper, parsley and zucchini. Good to put together

   

4. Add breadcrumbs (I used tempura), stir

   

5. Heat a frying pan and pour in vegetable oil. Use your hands to form cutlets and fry on both sides until golden brown.

   

   

   

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Principles of preparing a dietary dish

The greatest benefit for the digestive system and the human body comes from steamed food. The products do not come into contact with the surface, which is heated, and they do not have a crispy crust. In addition, no oil is used to prepare them. All these factors are the key to preparing a real dietary dish.

To properly prepare low-calorie steamed cutlets, you need to listen to simple recommendations:

1. 1. Do not use pork, fatty lamb and beef. The meat cutlet should be prepared from chicken, lean veal and beef, rabbit, and fish.
2. 2. In order for the cutlets to bring maximum benefits to the body and help maintain your figure, they can be cooked with the addition of vegetables and cereals.
3. 3. For heat treatment of such dishes, it is necessary to use steamers, pans with grates (manto cookers). Modern multicookers are equipped with a steaming function.
4. 4. If special utensils are not available, a regular saucepan with a small amount of water will do. A sieve with products should be placed on top of the container, which should be covered with a lid.
5. 5. As a side dish, you need to use fresh, boiled or stewed vegetables.

The method for preparing delicious dietary cutlets is presented step by step in the recipes below.

Lean veal cutlets

The calorie content of this dish is 170 kilocalories per 100 g.

To prepare cutlets you need the following ingredients:

• 350 g minced veal;
• 150 g minced beef;
• 100 g milk;
• 2 eggs;
• 2 cloves of garlic;
• 100 g bread pulp;
• 1 onion;
• salt, spices, herbs - to taste.

Cooking method:

1. 1. The minced meat is thoroughly mixed, after which onions, garlic, eggs, bread pulp soaked in milk, finely chopped herbs and spices are added. Everything gets mixed up again.
2. 2. The baking sheet is covered with foil and greased with oil.
3. 3. With wet hands, cutlets are formed and placed on a baking sheet.
4. 4. Baking time in the oven is 20–25 minutes. The temperature for cooking cutlets is 180 degrees.

Steamed chicken cutlets in a slow cooker

The calorie content of steamed chicken meatballs is 129 kcal per 100 g.

Ingredients:

• 300 g chicken fillet;
• 100 g onions;
• 10 g garlic;
• 1 egg;
• 20 g sunflower oil;
• 20 g salad;
• salt, pepper - to taste.

Cooking method:

1. 1. Using a meat grinder, grind the meat, onion, and garlic.
2. 2. Add the remaining ingredients to the resulting minced meat and mix thoroughly.
3. 3. Form cutlets and place them in a multicooker container.
4. 4. To prepare, set the “Cooking” program for 20 minutes.
5. 5. Before serving, place the cutlets on lettuce leaves.

Dietary steamed turkey cutlets

Turkey is the most dietary meat. To add juiciness to the cutlets, this recipe uses rolled oats, which successfully replaces bread or crackers. The calorie content of the dish per 100 g is 95 kilocalories.

Ingredients:

• 600 g turkey meat;
• 100 g low-fat sour cream;
• 1 onion;
• 1 carrot;
• 100 g oatmeal;
• salt, spices - to taste.

Cooking method:

1. 1. Dilute sour cream with 3 tablespoons of warm water, add rolled oats and let swell for 20 minutes.
2. 2. Grind turkey meat with onions using a meat grinder.
3. 3. Add carrots grated on a coarse grater to the minced meat.
4. 4. Mix oatmeal with minced meat, salt and pepper.
5. 5. Form cutlets and place in the multicooker bowl.
6. 6. Cook the dish in the “Steam” mode. Cooking time is 20 minutes.

Proper preparation of cutlets will allow you to enjoy the taste of this dish even for those who adhere to the principles of a healthy diet and watch their figure.

How to cook chicken cutlets with zucchini

1. Grind the chicken into mince. This can be done either in a meat grinder or using a blender.
2. Peel the zucchini and remove seeds (if required), three on a coarse grater into a bowl.

   

3. Squeeze it thoroughly with your hands, simultaneously draining the resulting juice. We send the squeezed zucchini to the minced chicken. Salt and add crackers there.

   

4. Knead and set aside for 10 minutes to allow the crackers to swell. They play the role of bread, which is usually added to cutlets for juiciness and helps bind the minced meat. Oatmeal can be used as such a binding element.

   

5. We form cutlets from the mixture. Since the mixture is viscous and tends to stick to your hands and cutting board, you can wet your hands with water.

   

6. Pour vegetable oil into a frying pan and heat it up. Lay out the cutlets. Despite their stickiness, they set quickly: 1 minute is enough to form a crust on the underside. Turn over and cook for another minute on the other side. Now, if you are going to continue cooking in a frying pan, you just need to reduce the heat and, periodically turning from side to side, bring the cutlets to readiness within 10-12 minutes.

   

7. If you want, as in our recipe, to cook the cutlets in the oven, they should be transferred to a baking dish. Add a few cubes of butter to it and place in an oven preheated to 180 degrees for 20 minutes.

   

8. Turn over once during baking.

   

According to housewives, chicken cutlets with the addition of grated zucchini turn out juicier, softer and more tender than classic ones. If you can't form neat patties, don't despair. Feel free to put them in a frying pan with just a spoon and fry them like pancakes. As a PP food, delicious cutlets can also be steamed. But this will require some skill in maintaining its shape.

Serve with any side dish, but it will be especially delicious with mashed potatoes. For a dietary table, we will complement the dish with fresh vegetables. In other cases, pickles and any pickled vegetables will be just right.

Bon appetit!