Chicken breasts in kefir - a recipe for everyday and dietary menus. It all depends on how they are prepared. This dish is simple and affordable.
Chicken breasts in kefir amaze with their softness and tenderness. The taste of such a dish is simply unforgettable.
Chicken breasts in kefir are a real delicacy
So, in order. Chicken meat is healthy and tasty. However, it has one drawback. The cooking process may make it dry. Chicken breasts in kefir are a great find for chefs. The dishes turn out juicy, tasty and soft.
Chicken breasts in kefir can be baked, fried in a pan or stewed. The meat is cooked with vegetables, mushrooms, and dried fruits. Such dishes do not require a side dish. Separately fried or baked meat is usually served with pasta, rice or potatoes.
How to deliciously stew a bird
Braising is a healthier option than frying in a lot of oil.
Stewed dishes are less caloric and more nutritious.
There are many recipes, but it is enough to know a few rules.
Main ingredients:
- chicken, any part – 1 kg;
- salt, spices;
- marinade: sour cream or kefir – 400 ml;
- greenery.
Cooking principles:
- Cut the chicken into pieces. The cooking time will depend on their size.
- Marinate the meat with sour cream or kefir, add spices and leave for at least 2 hours; you can prepare the meat in the evening and leave it in the refrigerator overnight. The fermented milk product triggers the primary breakdown of protein, so the meat is especially soft. The concept of “tasty” is relative, and the amount of seasoning should be changed depending on personal preferences. It's worth experimenting to find the best combination. If using onions, first fry them in a frying pan.
- Next, place the meat without marinade and fry on all sides.
- Pour in the marinade and simmer until done. The time varies from 20 to 50 minutes depending on the quantity, size of the pieces and quality of the meat.
- You can cook chicken as a separate dish or add vegetables and mushrooms to it.
Serve chicken with any side dish. Goes well with potatoes, rice, pasta.
This is interesting: a recipe for chicken stuffed with pancakes
Baked meat
Chicken breasts in kefir in the oven are an ideal option for those who do not like long cooking times. The meat marinates very quickly.
It takes very little time to cook chicken breasts in kefir in the oven. What do you need to buy? One chicken breast, two hundred and fifty milliliters of kefir, a couple of tablespoons of any vegetable oil, salt, spices, garlic.
First of all, the breast is peeled. Several cuts are made on the surface of the meat at once. They are necessary so that the chicken is properly saturated with the marinade.
Now the marinade itself is being prepared. Kefir is poured into a convenient container. Garlic cloves, passed through a press, pepper and salt are also added there. Spices should not be overused. Only dried herbs and turmeric will do. All components are thoroughly mixed.
After this, the marinade is poured into a bowl with meat, covered with a lid and infused for two hours. The meat must be turned periodically during this time.
After two hours, the bottom of the dish in which the chicken will be cooked is greased with vegetable oil. The meat is laid out there and filled with marinade. The dish goes into the oven, preheated to one hundred and fifty degrees.
The breast is baked for about forty minutes. The finished meat is cut or served whole with a side dish.
Diet dish
Another option. Dietary chicken breast in kefir, properly marinated, has a lot of useful properties. What will you need to prepare this dish? A glass of low-fat kefir, half a kilogram of breast, parsley with dill, a little vegetable oil.
The meat is washed and peeled. It is washed again and cut in several places.
Kefir is poured into some kind of vessel. Finely chopped greens are poured into it. The breast is placed in the prepared marinade and soaked for about two hours.
Once the chicken is ready, you need to grease the baking dish with a small amount of oil. It won't be possible to do without it. Otherwise the breast will burn.
The meat along with the marinade is placed in the mold. The dish is baked in an oven preheated to two hundred degrees for forty minutes.
Pepper and salt are excluded from this dish. Although if the brisket seems too bland, you can use a little sea salt.
Poultry on kefir with garlic
This method is no different from the previous ones, but there are several nuances that every housewife should remember:
- Give preference to fresh garlic. With dried, the taste sensations are still not the same.
- It is better to cut the garlic into small pieces by hand with a knife rather than using a garlic press.
- If you have problems with your heart or blood pressure, then you should limit your consumption of garlic.
On a note! Chefs recommend adding small amounts of garlic to all dishes, especially in winter. It helps the body fight colds.
In a slow cooker
Even easier. A recipe for chicken breast in kefir in a slow cooker allows you to prepare a dish no less tasty and no less healthy than those described above. For this you need: meat, large onion, low-fat kefir, vegetable oil, spices, pepper and salt.
As in previous cases, the fillet is washed, the skin is separated, the meat is cut into small pieces, and the bones are removed. The chicken is rubbed with salt and all available spices. The meat is placed in a bowl. Onion, cut into medium rings, is also added there. After that - kefir. The marinated meat is prepared for further cooking for two hours.
After the chicken is marinated, prepare the slow cooker. Pour in a couple of tablespoons of vegetable oil, put the chicken in there, pour out the marinade with all its contents.
The breast is cooked for about twenty minutes on each side. The main thing is to remember to follow the process. The finished dish is served with pasta or vegetable side dish.
Nutritional and energy value:
| Ready meals | |||
| kcal 9130.2 kcal | proteins 362.3 g | fat 154.2 g | carbohydrates 1569.4 g |
| Portions | |||
| kcal 3043.4 kcal | proteins 120.8 g | fat 51.4 g | carbohydrates 523.1 g |
| 100 g dish | |||
| kcal 239.6 kcal | proteins 9.5 g | fat 4 g | carbohydrates 41.2 g |
On a frying pan
The most interesting! Chicken breasts in kefir in a frying pan are no less aromatic and juicy than meat cooked in the oven. What will you need for this? Chicken breast, two glasses of medium-fat kefir, onion, dried herbs, green onions, spices, pepper, salt, vegetable oil.
Where to begin? Everything is as usual. The breast must be washed, the skin separated, cut and bones removed. It is best to blot the prepared fillet using paper napkins.
Kefir is poured into a deep bowl, salt, ground pepper and spices are added. Everything is thoroughly mixed, meat is added, and mixed again. The chicken is marinated for about two hours. At this time, you can just cut the onion into rings and chop the green onions.
In a frying pan heated with oil, the onions are initially fried until golden brown. After which it moves to the side. Place the breast in the pan (without marinade). Everything is fried until the moisture evaporates. Then the marinade is poured in. The fire is decreasing.
Finally, add green onions, pepper and salt into the pan. During the process, everything is stirred periodically. The best side dish for this dish is rice.
Here's another option. Chicken breasts marinated in kefir in foil. They cook as quickly as possible, while retaining absolutely all their taste. To prepare the dish you will need the following ingredients: half a kilogram of chicken breast, three or four potatoes, a couple of cloves of garlic, a glass of kefir, herbs, pepper, salt, spices.
So, more details. The chicken fillet is separated from the skin and bones and filled with kefir. Salt, spices and pepper are added to the marinade, the garlic is squeezed out, everything is mixed and infused for about two hours. At the same time, you can peel and cut the potatoes.
The baking sheet is covered with foil, on which the potatoes are laid out along with the marinated chicken. The products are covered with another layer of foil. The dish is baked in the oven for about forty minutes at a temperature of about two hundred degrees. Fifteen minutes before cooking, the top layer of foil is cut. At the same time, the chicken is browned.
After forty minutes, the dish can be removed from the oven. You can supplement it with a wide variety of vegetables.
For juicier and tastier breasts, experienced housewives use full-fat kefir. Only for those who are on a diet, kefir should be taken low-fat. Then the calorie content of the dish will be as low as possible.
Or you can simmer it. Chicken breasts in kefir with garlic and other vegetables are also very easy to prepare. The recipe will require: about three hundred grams of meat, three cloves of garlic, three hundred milligrams of kefir, a couple of onions, carrots, suneli hops, salt, crushed pepper, soy sauce, two potatoes, some champignons (about two hundred grams), two handfuls of beans.
The beans are washed and soaked in cold water. The washed breast is wiped with napkins and coarsely chopped. Peeled garlic is crushed, mixed with salt, spices and pepper. The resulting mixture is rubbed into the meat. The breast is laid out in a prepared container.
A little onion is peeled, chopped into half rings, placed in a cup and filled with kefir. The resulting marinade is added to the breast. The meat is marinated for about half an hour.
The remaining mushrooms and vegetables are peeled and washed. Mushrooms, onions, potatoes and carrots are crumbled into quarters. Place the pan on low heat, add a little oil, add mushrooms and beans. After this, water is added so that it lightly covers the mixture of beans and mushrooms. All this is simmered for about a quarter of an hour over moderate heat.
After this, potatoes are placed in the bowl. The dish cooks for another ten minutes. If necessary, you can add water. Soy sauce, salt and pepper are added to taste. The dish is stewed until all the vegetables are completely softened.
The breast is placed in a separate frying pan. The marinade is also poured here. Simmer the mixture over low heat for about half an hour. Stewed vegetables are initially laid out on the plates, with pieces of meat on top.
With cheese
Cheese adds piquancy and a soft creamy taste to any dish. Most often, this ingredient is placed as the top layer, after the other components have already been filled with kefir.
You only need to grate hard cheese using a coarse grater, this will ensure a golden brown crust. However, cheese shavings can be added directly to the dish at any time during preparation.
Important! Buy hard cheese. It is not only tastier, but also healthier. Soft cheese contains more calories, and it is better not to eat the cheese product at all.
For gourmets
Chicken breasts in kefir in a frying pan, in the oven or over an open fire can be cooked in different ways. Let's say we take the option with mushrooms. To prepare, take about a kilogram of breast, three hundred grams of champignons, two hundred and fifty milliliters of kefir, an onion, a bunch of greens, carrots, about a hundred grams of cheese, seasonings, salt, pepper, a little garlic.
Kefir is poured into a deep bowl, seasoned with salt, pepper and a mixture of hops and suneli. Peeled garlic is also squeezed out here. The greens are chopped with a knife, the cheese is grated on a fine grater. All components are mixed in one bowl with kefir.
The breast is washed, skin and fat are removed. The meat is cut into portions, which are fried in a frying pan until golden brown. The chicken is placed on the bottom of the frying pan.
The fat left over from the meat is used to fry finely chopped onions and grated carrots. The mixture must be seasoned with pepper and salt. It is laid out directly on the chicken breast. The meat is poured with marinade and sent to the oven, preheated to two hundred degrees, for half an hour. When serving, pour over cream.
Calorie content of foods possible in the dish
- Garlic – 143 kcal/100g
- Ground black pepper – 255 kcal/100g
- Kefir 1% fat – 38 kcal/100g
- Kefir 2.5% fat – 53 kcal/100g
- Kefir “Doctor Beefy” 1.8% – fat content – 45 kcal/100g
- Full-fat kefir – 62 kcal/100g
- Low-fat kefir – 30 kcal/100g
- Green onion – 19 kcal/100g
- Salt – 0 kcal/100g
- Chicken breast – 113 kcal/100g
Calorie content of foods: Kefir, Garlic, Green onions, Salt, Ground black pepper, Chicken breasts
