How to make delicious fitness chicken breast
Chicken breast is one of the preferred ingredients for bodybuilders. Its high protein and low fat properties make it the perfect choice for building muscle and losing fat. However, chicken breast tends to taste tough. How to cook it to make it healthy and delicious? This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with a variety of delicious chicken breast recipes, and attach structured data for reference.
1. Top 5 popular fitness chicken breast recipes on the Internet
| Ranking | Practice name | heat index | Core advantages |
|---|---|---|---|
| 1 | Slow Cooked Chicken Breasts | 98.5 | Keep it tender and juicy |
| 2 | Garlic Honey Pan-fried Chicken Breasts | 95.2 | Rich flavor |
| 3 | Yogurt Marinated Grilled Chicken Breasts | 92.7 | Soft meat |
| 4 | Teriyaki Chicken Breast | 89.3 | Japanese flavor |
| 5 | Steamed Chicken Breasts with Herbs | 85.6 | Low calorie health |
2. Key tips for cooking chicken breast
1.Marinating is the key: No matter which cooking method is used, marinating the chicken breasts for at least 30 minutes (preferably more than 2 hours) will make the chicken breasts more flavorful and tender. Popular pickling recipes include: yogurt + lemon juice + minced garlic; olive oil + rosemary + black pepper; light soy sauce + honey + minced ginger.
2.Control the heat: The internal temperature of chicken breast should reach 74℃. Overcooking will cause the meat to become stale. It is recommended to use a food thermometer, or use a combination of "frying and stewing": fry over high heat until the surface is golden brown, then turn to low heat and cover and simmer for 3-5 minutes.
3.Cut meat against the grain: After cooking, wait for the chicken breast to rest for 5 minutes before slicing against the grain. This will maximize the retention of meat juice and enhance the taste.
3. Detailed steps of popular chicken breast recipes
| Recipe name | preparation time | cooking time | Calories (per 100g) | core steps |
|---|---|---|---|---|
| Garlic Honey Pan-fried Chicken Breasts | 15 minutes | 10 minutes | 165kcal | 1. Cut and marinate the chicken breast 2. Fry over medium heat until golden brown 3. Add minced garlic and honey sauce to reduce the juice |
| Grilled Chicken Breasts with Yogurt | 30 minutes | 20 minutes | 142kcal | 1. Marinate with yogurt + spices 2. Preheat the oven at 200℃ 3. Turn over halfway through baking |
| Teriyaki Chicken Breast | 20 minutes | 12 minutes | 178kcal | 1. Marinate in teriyaki sauce 2. Fry both sides 3. Pour over remaining sauce and simmer |
4. Chicken Breast Pairing Suggestions
1.Carbohydrate combination: Brown rice, quinoa, sweet potato and other low-GI staple foods are ideal choices for fitness people and can provide sustained energy.
2.Vegetable combination: Vegetables rich in dietary fiber such as broccoli, asparagus, and bell peppers can increase satiety and supplement vitamins.
3.Sauce selection: Low-calorie condiments such as low-fat Greek yogurt sauce, lemon juice, and fresh herbs can make chicken breasts more delicious without adding too many calories.
5. Chicken Breast Preservation and Preprocessing Techniques
| Save method | save time | Applicable scenarios |
|---|---|---|
| Refrigerated raw meat | 1-2 days | short term use |
| frozen raw meat | 2-3 months | Bulk purchase |
| Vacuum packaging | Refrigerate for 3-4 days/freeze for 6 months | meal prep |
| Pre-cooked and refrigerated | 3-4 days | ready to eat |
With the above methods and techniques, even chicken breasts in fitness meals can become delicious. Remember, adhering to a healthy diet does not have to be at the expense of taste. Try different cooking methods and seasoning combinations to find the one that best suits your taste, making fitness eating both scientific and delicious!
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