3 Healthy Ways To Cook Chicken Breast

A healthy diet involves reducing your intake of red meat and fat. Instead, fish and chicken are recommended. However, not all types of cooking maintain the low-calorie and nutritious qualities of food. So that you can take advantage of them, we are going to introduce 3 ways to cook chicken breast.

According to data from the Spanish Nutrition Foundation (FEN), chicken is a type of lean meat that can provide protein, monounsaturated fatty acids, unsaturated fatty acids, phosphorus, niacin and vitamin B6 to the diet.

Cooking Chicken Breast for a Balanced Diet

Chicken is a lean meat recommended in a balanced diet. However, improperly cooking it can be detrimental to our quality of life. An example of the above is the much consumed fried chicken, which is high in fat, which contributes to weight gain and increased blood cholesterol levels.

We recommend that you choose cooking techniques that use the oven, grill or steam. If you remove the skin from the chicken before cooking it, you will have a healthier dish.

3 healthy ways to cook chicken breast

Be encouraged to prepare and enjoy the following chicken recipes throughout the week. They’ll help satiate your appetite and you’ll love it!

Braised chicken fajitas

A mouthwatering Mexican inspiration.

Ingredients

• ½ onion
• 6 corn fajitas
• 1 big tomato
• 1 yellow pepper
• 1 lemon juice
• Salt and pepper to taste)
• 5 teaspoons of honey (25 g)
• chopped parsley (15 g)
• 3 tablespoons of mustard (45 ml)

• Chopped coriander (15 g)
• 1 clean whole chicken breast (200 g)
• Sunflower or corn oil (amount required)

Method of preparation

1. Cut the tomato, onion and pepper into thin strips. Put them in a bowl and add the herbs, a little oil and lemon juice. Mix well and set aside.
2. After removing the skin, boil the breast in water with 1 teaspoon of salt until tender. Let it drain and shred.
3. In a pan, saute the chicken using oil. When golden, remove it and add salt and pepper to taste.
4. Open the fajitas and fill with portions of chicken, vegetables and mustard. Roll them up and serve immediately. Gives 6 servings.

Gourmet chicken breast salad

Chicken meat will provide enough protein to turn this salad into a complete dish.

Ingredients

• 1 lettuce
• 1 red pepper
• Tomatoes (1 or 2)
• 1 apple or pear
• ½ lemon juice
• 1 can of corn
• Honey, salt and pepper (to taste)
• Olive oil (amount required)
• 1 whole chicken breast (200 g)
• 1 cup grated or sliced ​​fresh cheese (200 g)
• Salad Seed Mix (Amount Required)

Method of preparation

1. Remove the skin and cook the breast in enough salted water until tender. Drain the water and shred the meat.
2. In a pan, sauté chicken in oil until golden. Season with salt and pepper to taste.
3. Cut the lettuce, fruit, tomato and pepper into pieces.
4. Mix all solid ingredients in a bowl and finally add lemon juice, a little mustard and oil. Serves 4 servings.

Roasted chicken breast with wine

The contribution of vitamin C from citrus fruits makes this recipe very tasty and makes it an excellent antioxidant food.

Ingredients

• 1 onion
• 2 potatoes
• 2 garlic cloves
• 2 orange juice
• 1 red pepper
• Salt and pepper to taste
• 6 chicken breast fillets
• 1 cup of red wine (250 ml)
• 3 tablespoons of extra virgin olive oil (45 ml)

Method of preparation

1. Preheat oven to 170 °C.
2. Season the chicken fillets with salt and pepper, and saute  in olive oil until golden.
3. Cut the onion and pepper into strips. Mash the garlic and cut the potatoes into medium pieces.
4. Place garlic, fillets, onion, peppers and potatoes in a greased baking dish. Add wine and orange juice.
5. Bake at 170 °C for 30 minutes or until liquids are halved. Drizzle the steaks from time to time with the sauce. Serves 6 servings.
6. Serve with a fresh salad. Enjoy your food!

Is it necessary to eat chicken every day?

You should not base your diet on chicken consumption alone. Instead, simply try to maintain variety and enjoy this food properly. Keep in mind that there are other protein sources that you can use frequently, such as white and blue fish.

If you maintain a vegetarian or vegan diet, you can substitute chicken in these recipes for tofu, avocados, and other high-protein foods.