Diet helps to get rid of excess weight and get in shape, but some do not risk resorting to this method, fearing a monotonous diet. In fact, a diet can be both healthy and tasty. To do this, you need to use the right foods and low-calorie ingredients. In this case, you will be able to eat fully and tasty, without the risk of losing your temper and overeating on something harmful.
Healthy Eating Basics
When dieting, you should choose foods low in calories and fat; foods rich in protein are best. This includes low-fat cottage cheese, legumes, low-fat kefir, mushrooms and meat.
Chicken breast is the most popular product on the diet, but it can get boring if you constantly eat it boiled. For variety, make dietary salads from chicken breast - they are tasty, do not harm the body and help you lose weight.
Chicken breast is high in protein and has virtually no carbs or fat once the skin is removed. Its calorie content is 113 Kcal per 100 g when boiled. It is suitable for a protein diet. To lose weight, do not mix it in a salad with mayonnaise or potatoes, choose low-calorie vegetables and fat-free dressings.
Breast goes well with almost everything - mushrooms, vegetables, cheese, eggs, even fruit. Based on boiled chicken, you can come up with many dietary salads that diversify the menu.
Cooking method
This salad will take its rightful place on the holiday table. It's very easy to prepare:
- Cut the meat into cubes.
- Now chop the cheese, tomato and cucumber in the same way.
- Cut the olives into rings.
- Stir and season with mustard.
All that remains is to put it in a salad bowl and sprinkle with sesame seeds. The taste will be brighter if you fry the seeds a little and add them just before serving.
Recipes
Diet salads with boiled breast are suitable for those who want to lose weight and those who just want to eat right. The dishes have no cholesterol or fat, they are nutritious and tasty. Chicken is considered a dietary meat; it works well in salads; it can be used fried, boiled, or baked in recipes.
Advice! If you are tired of the taste of chicken, you can marinate the breast in lemon juice in advance, and then fry it in olive oil with dried basil. This will change the taste of the meat.
Without mayonnaise
To prepare a delicious dietary chicken salad you will need:
- 150 g hard cheese;
- 0.5 kg chicken fillet;
- 3 tomatoes;
- green salad leaves;
- olive oil;
- canned red beans.
Step 1. Wash the lettuce leaves, dry with a paper towel and tear into a plate. Chop the tomatoes there and grate the cheese.
Step 2. Cut the raw chicken fillet into cubes and lightly fry in a non-stick frying pan without oil, add salt and pepper to taste. Place on a plate with salad and other ingredients.
Step 3. Season the salad with olive oil and refrigerate. Diet salad with chicken breast without mayonnaise is ready! After which you can serve it cold.
Advice! This dish can be sprinkled with grated rye crackers or pine nuts on top. This will make the taste even better, but the calorie content will increase.
With mushrooms
Ingredients for dietary salad with chicken and mushrooms:
- champignons – 500 g;
- chicken fillet – 500 g;
- low fat sour cream;
- tomatoes – 2 pcs.;
- salt;
- pepper;
- basil;
- feta cheese.
Step 1. Boil the fillet in salted water, keep it there until it cools down, and then remove and cut into cubes.
Step 2. Cut the tomatoes and place them with the fillet.
Step 3. Cut the cheese into cubes and add to a bowl.
Step 4. Fry the champignons in refined olive oil or in a non-stick frying pan without oil, put them in the salad. Season everything with salt and pepper, season with the lowest fat sour cream or natural yogurt. Add dried or fresh basil.
With eggs
Diet salad with chicken and eggs has an original taste, its calorie content per 100 g is only 130 calories.
Ingredients:
- 300 g chicken breast;
- 50 g hard low-fat cheese;
- 100 g canned pineapples;
- 2 eggs;
- low-fat natural yogurt;
- salt;
- pepper;
- ground garlic.
Step 1. Boil the chicken and eggs, cut the breast into cubes, grate the egg on a fine grater. To reduce calorie content, you can remove the yolk.
Step 2. Grate the cheese on a medium grater and add to the salad.
Step 3. Cut the pineapples and add them to the salad too. If you want to reduce the calorie content of the dish even more, use fresh fruit rather than canned pineapple - it will have less sugar.
Step 4. Add spices, season with natural yogurt.
With cucumber
A dietary salad with chicken breast and cucumber will be appropriate at any time of the year, but it is especially good to make it in the summer, when natural cucumbers grown in garden beds are sold.
Ingredients:
- 200 g chicken fillet;
- 1 fresh cucumber;
- a bunch of green onions;
- 3 eggs;
- natural yogurt;
- salt;
- pepper;
- basil.
Step 1. Wash the fillet, place in cold water and cook.
Step 2: Boil the eggs.
Advice! To prevent eggs from cracking, add salt to the water before starting cooking.
Step 3. Chop the vegetables, remove the skin from the cucumber with a vegetable peeler and cut it into strips. You can leave the skin if you are confident in the quality of the vegetable, but cucumbers bought in winter have harmful substances under the skin.
Step 4. Chop the green onions, cut the chilled chicken into small cubes, grate the eggs.
Step 5. Mix all the ingredients, sprinkle them with basil, salt and pepper, pour in low-fat yogurt and mix everything.
With vegetables
Diet chicken and vegetable salad is very popular, as it resembles Caesar and is loved by many for its original, refined taste. 100 g of product contains only 36 calories.
You will need:
- 200 g green salad;
- 300 g boiled chicken fillet;
- 100 g Parmesan cheese;
- 3 cloves of garlic;
- a little olive oil;
- natural low-fat yogurt – 1 tbsp.;
- 8 cherry tomatoes;
- 10 g Dijon mustard;
- salt and spices;
- soft city bun.
Step 1. Cut the bun into even, fairly large cubes, place on a baking sheet and place in a preheated oven, after 15 minutes, remove the croutons and grate with chopped garlic.
Step 2. Mix yogurt with mustard, olive oil, salt and spices, squeeze in the garlic. Mix everything and put it in the refrigerator.
Step 3. Cut the cooked chilled fillet across the grain into large pieces.
Step 4. Grate the cheese on a fine grater.
Step 5. Place lettuce leaves, washed and dried, on a plate, with chicken, tomatoes cut in half, and croutons on them. Sprinkle grated cheese on top and pour sauce over it.
A simple and tasty recipe with tender fillet
This diet chicken salad is very easy to make, you will need:
- 300 grams of Chinese cabbage;
- 4 boiled eggs;
- 2 pickled cucumbers;
- bulb;
- 1 chicken breast;
- vinegar;
- low fat yogurt.
Step 1. Thinly chop the cabbage, boil the eggs, cut them into cubes, and also cut the cucumbers into cubes.
Step 2. Boil the breast with spices, cool in the broth and cut into cubes.
Step 3. Chop the onion, sprinkle it with vinegar, and place in a deep bowl.
Step 4: Add all other ingredients to a bowl, mix with yogurt and add salt.
Advice! You can add onions fried with champignons to this salad, then it will turn out to be more nutritious and rich in protein, but also higher in calories.
Features of dietary salad with chicken meat
Chicken salads will be a nice addition to the monotonous diet menu for weight loss. In order for them to activate the loss of extra pounds, you must follow some rules when preparing them:
- Chicken meat needs to be boiled or cooked in a double boiler. Fried, smoked, baked or stewed meat is not suitable for dietary nutrition. It is not advisable to cook dishes from frozen meat. It is recommended to use fresh products.
- White chicken meat is perfect for proper nutrition. It has significantly less cholesterol and fat than other parts of chicken. But there are a lot of vitamins and microelements. It's called chicken breast.
- Vegetables, herbs and fruits should be juicy, crispy and not spoiled. They should be added fresh. Heat treatment will reduce the presence of nutrients in products and spoil their taste. Frying will add extra calories and carcinogens to the dish.
- A dietary dish cannot contain mayonnaise. Vegetable oils or natural yogurt without additives are used for dressing. Instead of yogurt, you can add kefir or sour cream to the dish. It is better to use low-fat dairy products or those containing a minimal amount of fat. Nutritionists recommend seasoning chicken salads with grape seed oil. The low-calorie product has a delicate nutty taste.
Dietary dishes should not be salted. You can brighten the taste of the dish by adding a little lemon juice or soy sauce. If you can’t do without salt, it’s better to add a little sea salt.
Tips and tricks
To prepare a simple and tasty dietary chicken breast salad, follow these recommendations:
- For variety in the recipe, chicken breast can be replaced with turkey breast, then the diet salad will acquire a special flavor.
- If you really like mayonnaise, you can replace it with homemade low-calorie sauce. Take 150 g of low-fat cottage cheese without grains, it should be very soft. Add boiled yolk, a teaspoon of mustard, salt and two tablespoons of water. First, beat the cottage cheese with a blender, add boiled water, then the yolk and mustard, pepper everything and beat again, you can add a few drops of lemon juice. You will get a very tasty salad dressing! But it doesn’t last long – a maximum of a week.
- If you want to change the boring taste of chicken meat, cook the breast with spices, such as turmeric and ginger. This way the meat will acquire an original taste.
- To make the breast juicy, do not remove it from the broth after cooking - let it lie in it for about an hour. This way the meat will be saturated with juice and will show up beautifully in a salad.
- For salads that require olive oil to dress the recipe, you can make the dressing more interesting by mixing a small amount of olive oil with the same amount of lemon juice, a spoonful of mustard, spices and honey.
- When frying or baking the breast, do not overexpose it in the oven or in a frying pan - 20-30 minutes is enough. When the meat is slightly pinkish, the product can be removed. If it gets too dry, it will become tasteless.
Interesting! See also recipes for delicious salads with mushrooms or carrots.
"Fiery" snack
If your man claims that he doesn't like chicken fillet, it means he hasn't tried this dish yet. Bright, fresh, original, it is perfect as a side dish for the main dish and will decorate the table. This appetizer comes from Uzbekistan, which means it contains a large amount of spices. The amount of ingredients here is calculated individually, depending on the number of guests.
The recipe uses grilled chicken breast, but you can use beef or veal. This is the main component. It goes well with fresh cucumber and garlic, cilantro and sweet pepper. Spicy lovers will be absolutely delighted. Mix all ingredients, add a little black, white and pink pepper. It is poured with vegetable oil on top. The aroma is simply incomparable.
Conclusion
Chicken breast is great for dietary nutrition; you can use it to make simple, varied salads that won’t harm your figure and will help diversify your diet. It goes well with any vegetables, mushrooms and even fruits.
To make salads dietary, you cannot use mayonnaise; it can be replaced with homemade sauces or low-fat yogurt. Olive oil is also great for dressing; it is mixed with dried basil, salt and pepper. Chicken breast salads are great for lunch and snacking; you can take them to work or prepare them for the holidays.
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