Chicken breast in foil in the oven - 7 recipes for juicy chicken breast

Envelopes with olives and capers

Owners of steamers can try this recipe for dietary chicken breasts: four fillets are lightly beaten, wrapped in plastic (so as not to splatter), and laid out on separate sheets of foil or parchment, salted and peppered. They are filled with a filling of red onion half rings, capers and olive rings. All this must first be sprinkled with lemon juice, white wine and olive oil. Then each sheet of foil is folded into an envelope, and they are placed in a double boiler for a third of an hour.

Features of preparing dietary chicken meat

If we are talking specifically about dietary nutrition, you should use only the sirloin part of the chicken, also known as the breast or white meat. It has a minimum calorie content - no more than 112 kcal per 100 grams of weight. If you compare chicken fillet and thighs in the oven, the calorie content of the latter will be 2 times higher. Bones and skin increase the nutritional value of white meat, so we definitely get rid of them before cooking.

Here are a few more secrets of a tasty and healthy dietary dish:

• The chop will be drier than without mechanical processing. It should be baked only in breading, sleeve or foil.
• Avoid high-temperature heating - frying and grilling. The dish acquires additional calorie content, and when using vegetable oil, carcinogenic substances are formed in it.
• Instead of salt, enrich the dish with spices; with them, baked chicken fillet in the oven will acquire a luxurious taste. All types of peppers, paprika, lemon juice, oregano, and ready-made combinations of Italian herbs go well with it.
• Marinate the carcass for 2 hours at room temperature. If you need to marinate it in advance, for example, in the morning before going to work, cover it with cling film and put it in the refrigerator.
• Chicken fillet in the oven goes well with any vegetables. You can cook them together in one form. Or separately and serve as a side dish. The “ideal pairing” would be broccoli, spinach, stewed carrots or boiled asparagus.

Use fresh, not frozen meat. During the defrosting process, it not only loses useful substances, but also becomes tougher. If you can’t buy fresh chicken, defrost it

Ginger sauce

To ensure you get a juicy, soft and tender chicken breast, recipes (dietary) strongly recommend using a baking oven (both for baking and stewing) and marinating the meat before cooking. For the marinade, mix a tablespoon of oil (it will be more tender if you use olive oil), two each of soy sauce and water, a teaspoon of dry ginger, chopped dill and parsley. Slices of two breasts are soaked in this mixture for half an hour. Then they are moved into the sleeve along with the marinade, tied tightly and placed in boiling water for 35 minutes.

Breast recipe with mushrooms

This video shows another great idea for roasting breast meat - with champignons and wine. Very elegant!

Irina Polyanitsa

My name is Irina, I am the owner and administrator of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Filet with tomatoes

Dietary chicken breast recipes generally advise using a double boiler or stewing the meat on the stove. As a last resort, you can use an oven. However, you can fry the fillet if you do it very quickly. For example, take breasts, make almost through cuts in them and stuff them with tomato slices and basil. To prevent the filling from falling out, the edges should be chipped off. The resulting “pockets” are fried over medium-high heat, turning quite often.

Simple and tasty dietary chicken breast recipes step by step with photos

Dietary dishes made from chicken breast, like other types of meat, involve different thermal processes. It can also be boiled in a double boiler, slow cooker, baked, stewed, and even fried in a frying pan. The only main condition to make the breast juicy is that before the process itself, it should be marinated in any marinade or simply in a mixture of salt and spices for a few minutes.

Chicken breast chops in a frying pan

You can make chicken breast soft and tender by beating the pieces with a chef's hammer. The process of preparing the dish is not complicated, you just need to beat it, sprinkle it with salt, pepper, any seasoning and fry it in a frying pan in hot oil. Because of their beautiful, ruddy appearance, these cutlets may well become not only an everyday healthy dish, but also an exquisite, festive treat.

You will need:

• 2 chicken breasts;
• 35 g salt;
• 40 g black pepper;
• 40 g of any seasoning;
• a couple of eggs;
• 140 g flour;
• 65 ml vegetable oil.

Preparation

1. Remove the frozen chicken breasts from the freezer and let them thaw slightly, but not completely, so they will be better cut and pounded.
2. Mix salt, black pepper and seasoning in a cup.
3. Remove the skin from the breasts, rinse, cut into thin layers, carefully beat with a hammer on both sides, at the same time sprinkling with the resulting aromatic mixture.

Advice! To make beating easier, cover the breast pieces with plastic wrap or a cut bag.

• Break the eggs into a cup, add a little salt, and beat with a fork.
• Dip the pounded breast pieces into the beaten eggs.
• Roll in flour.

Advice! It is permissible to replace flour for breading with ground breadcrumbs, so the chops will turn out with a beautiful, crispy crust.

• Fry the chops on both sides in a frying pan with hot oil for no longer than 7 minutes.
• Before serving, drain chops on a paper towel to remove excess oil.
• Serve on plates, 2-3 pieces each, with some side dish, topped with any sauce.

Chicken breast with potatoes in the oven

The following dietary chicken breast dish is most suitable for busy housewives. Here, all you need to do is place the processed breast fillets on a roasting sheet with vegetables, sprinkle with dry spices and bake in the oven. It turns out very satisfying, juicy and tasty.

You will need:

• 500 g chicken breast;
• 8 medium potatoes;
• 1 carrot;
• 1 onion;
• 25 g salt;
• 20 g each of dry basil, dill, cilantro;
• 25 g black pepper;
• 2 bay leaves;
• a couple of sprigs of fresh parsley.

Preparation

1. Remove skin and bones from chicken breasts, rinse and cut the flesh into squares.
2. Sprinkle the chicken fillet with salt and pepper, cover with a lid, and leave in the refrigerator for 15 minutes.
3. Peel potatoes, carrots, rinse, cut into thin slices, peel onions, chop into crumbs.
4. Grease the frying sheet with vegetable oil, mix the vegetables, lightly sprinkle with salt, pepper and seasoning.
5. Spread the marinated chicken fillet in a second layer.
6. Cover with a piece of foil and place in a hot oven for 40 minutes.
7. A few minutes before the end of the process, remove the foil.
8. Serve hot, arrange on plates, sprinkled with fresh herbs.

Chicken breast covered with cheese crust

Let's turn our attention to the oven. For people who limit themselves in food, baked chicken breast is quite acceptable. Dietary recipes do not necessarily require the use of foil or a sleeve; you can do without them. A little less than half a kilo of fillet is a little beaten; Half the amount of cauliflower is divided into inflorescences. The meat is laid out on a greased sheet and seasoned with pepper and salt. Cabbage is placed on top and cheese is grated on it. Due to the vegetable layer, the breast is extremely soft and does not fry, that is, it fully complies with the recommendations of nutritionists. It is placed in the oven for about half an hour.

Chicken breast in foil in the oven. Photo

Chicken breast can also be cooked with potatoes or vegetables. Let's look at a few of these recipes. Chicken breast baked with vegetables in the oven turns out very tasty. To prepare it, you can combine a variety of vegetables. This could be potatoes, asparagus, green beans, onions, carrots, green peas, corn, bell peppers, tomatoes, zucchini, zucchini, eggplant, cauliflower, broccoli, beans, beans, zucchini, artichoke and so on. You can cook chicken breast with vegetables either on a vegetable bed or by placing vegetables around it.

Ingredients:

• Chicken breast – 1 pc.,
• Spices and salt - to taste,
• Broccoli – 100 gr.,
• Carrots – 1 pc.,
• Canned corn – 50 gr.,
• Onions – 1 pc.,
• Green peas – 50 gr.,
• Green beans – 50 gr.,
• Sunflower oil

Festive dish

Contrary to popular belief, a healthy chicken breast recipe is not necessarily boring or tasteless. It is quite possible to prepare a dish for any celebration. Take 700 grams of fillet and marinate in wine or lemon juice with spices. If you have your own favorite marinade recipe, you can use it. The prepared breasts are cut into fairly thin strips. 100 grams of soaked prunes and large carrots are crumbled into strips, an onion into half rings, garlic (three cloves) into slices. In a heat-resistant glass container, all components are placed in layers, sprinkled with dried basil and spices. The container is carefully wrapped in foil on top and placed in the oven for about forty minutes. Served directly in the form - both beautiful and easy to type.

Tender chicken fillet baked in the oven

• Chicken fillet (breast) – 380 g (1 piece)
• Sour cream 15% – 50 g
• Mustard - 30 g
• Soy sauce - about 70 ml
• No salt needed

Lightly pound the chicken breast fillet. We make the marinade: sour cream (instead of sour cream I use natural yogurt), mustard and soy sauce, stir until smooth. No need to add salt. Pour the prepared marinade over the chicken fillet and place it in the refrigerator for about an hour. Place the marinated chicken in a baking dish and place in the oven for 30 minutes at 180 degrees.

Calories per 100 g – 146 kcal Proteins – 22 g Fats – 6.1 g Carbohydrates – 2.3 g.

Sunwait

Chicken with vegetables in nut sauce

You can take any vegetables - this meat is not capricious and is “friends” with everyone. You can try using bell peppers and zucchini to start with. But, in principle, the vegetable part is not the most important thing. This healthy chicken breast recipe is notable for its sauce. For it, cream is boiled (two-thirds of a glass; since the dish is dietary, take the least fatty ones), a tablespoon of flour is kneaded into it. When all the lumps have dissolved, add two spoons with a heap of crushed walnuts. The sauce is cooked for about three minutes with continuous stirring so as not to burn. Then it is poured into a saucepan, where pieces of fillet, zucchini cubes and bell pepper strips are folded. The entire dish is stewed for 20-25 minutes.

Diet dishes

Dietary cuisine is not complete without chicken meat, from which you can prepare delicious and varied dishes.

Meat soufflé for lunch

Required ingredients:

• 400g pulp;
• 1 egg white;
• ½ part glass of milk.

The dish will take 15 minutes to prepare and will contain 180 kcal.

Pass the fillet through a meat grinder three times. Combine the resulting minced meat with milk and whipped egg white. Move carefully to create a fluffy, airy mass. If your diet allows salt, you can season it with salt to taste. Steam the dish for about 40 minutes. You can use a double boiler or cook the soufflé in a water bath. As a sauce, we recommend sugar-free yogurt, non-acidic sour cream, whipped with chopped dill.

Gourmet dinner rolls

Required Products:

• 1 kg – boneless fillet;
• 5 grams – salt;
• 8 strips of low fat cheese;
• 1 gram – black pepper;
• 2 tbsp. spoons - sunflower oil.

Cooking time will be 25 minutes, calorie content - 275 kcal.

Cooking instructions:

1. There are usually 4 pieces of chicken fillets in a package. They need to be washed and dried with a regular towel or paper. Cut into two halves;
2. Beat the resulting pieces of pulp with a hammer, season each with spices;
3. Place the fillets on a work surface and place one strip of cheese inside each. Roll into logs;
4. Heat sunflower oil in a frying pan, lightly fry the rolls on both sides in oil;
5. Take a baking container, place the fried meat in it, and pour in a little hot water. Place in a preheated oven. To make the meat juicy, you need to frequently pour the liquid that forms during stewing over the rolls.

Peperonata

An Italian dietary recipe for chicken breast will require some effort on your part, but it will delight you with its taste sensations. For it, three thick tomatoes and three colorful peppers are baked in the oven. Vegetables should be sprinkled with oil before going into the oven. When the skin turns brown, they are transferred to a bag to cool and tied. The fillet is rubbed with pepper and salt, greased with oil and baked for about six minutes on each side. The tomatoes are peeled and cut into four parts. The skins are removed from the peppers, the seeds are removed, and they are chopped into strips. The fillets are cut similarly to peppers. The red onion is cut into thin half rings. All components are combined and topped with a dressing of four tablespoons of olive oil, two tablespoons of lemon juice and half a teaspoon of coriander. Basil and lemon half-circles are laid out on top - and we begin the diet.

Chicken and Cauliflower Casserole

• chicken breast - 300 g;
• cauliflower - 500 g;
• chicken egg - 3 pcs.;
• cheese (preferably hard) – 200 g;
• low-fat cream - 0.5 tbsp;
• garlic - 3 cloves;
• sunflower oil - 1 tbsp. l.;
• salt, pepper - 2 pinches each.

1. Divide the cauliflower into small pieces and boil it in salted water.
2. When the inflorescences become soft, place them in a colander and remove excess moisture.
3. Grease a baking tray with oil and spread the cabbage evenly on it.
4. Cut the breast into pieces, fry a little in a frying pan, lightly greased with oil, on both sides.
5. Place the chicken on a baking sheet and spread over the cabbage.
6. In a separate bowl, mix the egg, crushed garlic, grated cheese, cream, and spices.
7. Pour this mixture over the dish.
8. Cook in the oven (200 degrees) for 35 minutes.

Roll from Angelina Jolie

A delicious recipe for chicken breasts: dietary, and even recommended by the famous actress! By the way, this is not a story: Jolie really loves this roll, and she also prepares it herself. It is not at all difficult to make: the fillet is not completely cut, unfolded like a book and gently beaten. Then the meat is peppered and salted, and the filling is laid out in the middle. You can build it at your own discretion: the roll is made with mushrooms, and with any vegetables, and with dried fruits, and just with herbs. The chicken is rolled up accordingly, wrapped in cling film and placed in a steamer for an hour.

Steamed meatballs

• chicken breast - 2 pcs.;
• white cabbage - 150 g;
• chicken egg - 1 pc.;
• greens - 1 small bunch;
• salt, seasonings - to taste.

1. Grind the chicken and cabbage in a meat grinder.
2. Add finely chopped greens to the minced meat, add salt and mix.
3. Beat in the egg and knead the mixture with your hands until smooth.
4. Form small meatballs.
5. Steam them (in a double boiler or multicooker at the appropriate setting) for about 20 minutes.