Calories: Boiled chicken breast

How to choose chicken breast

When purchasing a refrigerated product, pay attention to its appearance. A quality chicken breast is pale pink with white or pinkish streaks. It is elastic, smooth, dense and does not delaminate. If you press lightly with your finger, the shape is quickly restored. There is no mucus or bruising on the surface. The smell is natural, without extraneous unpleasant notes.

Inspect the breast before purchasing / muscleanmeats.co.uk

A package with a good frozen breast contains very little ice, and it is transparent in color. The product itself is light, clean and without visible damage.

Composition and beneficial properties of chicken breast

Before considering the question of how many calories are in boiled breast, or breast prepared in another way, it is worth familiarizing yourself with its chemical composition, and breast contains a large amount of useful vitamins and minerals involved in the normalization of human life. Of particular note is vitamin B4, known as choline, which contributes to the normal functioning of the kidneys, liver and other vital organs. Chicken breast contains other B vitamins, as well as vitamins A, C and PP. Among the chemical elements, the presence of potassium is considered especially valuable, which normalizes the functioning of the heart, which is especially important for people suffering from hypertension. In addition, chicken breast contains iron, sodium, phosphorus, the content of which is second only to fish and seafood. Due to its composition, chicken breast contains a sufficient amount of protein, while the amount of carbohydrates in it is minimal, it is considered an ideal product for any diet. Moreover, chicken breast is the basis of many diets, including the popular Dukan diet. For people experiencing various problems with the cardiovascular system and gastrointestinal diseases, meat is often contraindicated, which cannot be said about chicken breast, which is perfectly absorbed by the body, and it also contains a small amount of calories.

How to Prepare Chicken Breast

It is better to thaw frozen chicken meat first, so it will cook evenly and be juicier.

Thaw breasts in the refrigerator. If you're in a hurry, put them in a bag, put them in cool water and leave them at room temperature.

Rinse cooled or thawed breasts under cool running water.

Cook the meat with the skin on and on the bones if you plan to use the broth as a base for soup. If you only need chicken for salads or dietary dishes, use fillet.

Calorie content

Chicken breast is a product known for its low calorie content. It contains only 113 kcal of energy per 100 grams of product. The components of BJU have the following indicators per 100 grams of meat:

proteins are 23.6 g;
fats - 1.9 g;
carbohydrates - 0.4 g.

A chop or soufflé of breast meat weighing 200 grams, cooked without fat, is an excellent snack that can satisfy acute hunger in both healthy people and those on a strict diet.

Based on the daily value, people with normal body weight should consume 1 gram of fat per day per 1 kg of weight. Those who are obese - no more than 0.7 grams per 1 kg of weight.

When we talk about chicken breast, we take into account the entire product, including the skin and bones on the breast. Adherents of healthy food prefer to remove the skin before cooking, but it contains a good part of all those beneficial substances for which we value this meat.

Chicken skin is rich in calcium. There are as many as 18 grams of calcium per 100 grams of skin. The unsaturated fats contained here are not dangerous at all, but are beneficial for our body. The only downside to maintaining a diet is the calorie content of the poultry skin: 212 kcal per 100 grams, but this does not prevent you from sometimes using it together with fillet to prepare some dishes in order to fully receive the nutritional elements important for the body.

How long to cook chicken breast

Cooking time depends on the cooking method and the size of the pieces. You will need from 10 to 30 minutes.

To check for doneness, remove the chicken from the broth and pierce it several times with a knife or fork. The tip should go in easily and the juice should be light and almost clear.

Ready boiled breast of the same color outside and inside / afoodcentriclife.com

When in doubt, cut open the breast. The inside should be a uniformly light color, the same as the outside.

How to cook chicken breast on the stove

To get appetizing meat and a delicious broth, place chicken breasts in a saucepan along with salt, pepper, garlic and bay leaf. Fill with cool water so that its level is a couple of centimeters above the meat.

Bring to a boil over medium heat, then reduce heat. Add onion, garlic, carrots and continue cooking. Skim off any foam that forms on the surface.

Various additives will make the meat and broth taste rich / epicurious.com

To boil meat for salad or other dishes, place the breast in boiling water. When the liquid boils again, add bay leaf, pepper, carrots, garlic, parsley and other ingredients to your taste. Salt the finished poultry and leave in the broth for 15–20 minutes.

A bone-in, skin-on chicken breast will cook in about 30 minutes. The fillet will cook in 20–25 minutes, and if you cut it into pieces, it will take 10–15 minutes.

Calorie content, BJU

100 g of boneless chicken fillet has 113 calories, with bones - 137 kcal, with skin - 164 kcal.
The calorie content of boiled skinless chicken breast is 95 kcal per 100 grams, the remaining calories come from the broth.
The calorie content of smoked chicken breast is 119 kcal per 100 g. Remember that after such processing the meat contains preservatives and various substances that are harmful to the human body, so you need to eat in small portions. With proper nutrition, such a dish should be excluded altogether.
Fried chicken breast has a higher calorie content than boiled chicken breast, it will give you 197 kcal. In addition, fried meat is full of carcinogens, so for those who adhere to weight loss diets, the food will not be the best choice.

This composition allows everyone to create a balanced nutrition menu during weight loss diets. Due to the minimal fat content, the body will begin to burn its reserves, and the amount of carbohydrates will need to be supplemented by eating other foods - cereals, vegetables.

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How to cook chicken breast in a slow cooker

Place chicken breast in a bowl. Add water to completely cover the bird. Add salt, pepper and other spices as desired.

For the multicooker option, the “Stewing” mode is suitable / pressurecookrecipes.com

A whole breast will be cooked in 30 minutes in the “Stew” mode.

How to cook chicken breast in a double boiler

Dry the chicken breast with paper towels. Season with salt, pepper and other spices you like. Place in a steamer and cook for 35-40 minutes.

Use an insert to steam chicken / kcet.org

You can also cook chicken breasts in a steamer insert. They will cook in about 15–20 minutes. After this, let them cool under the lid.

How it is used in dietetics and for weight loss

The calorie content of boiled chicken breast is 95 kcal per 100 grams. This product, amazing in its properties, is the basis of many diets. As mentioned above, brisket meat contains almost pure protein, the mass fraction of which reaches 84%! Protein is the building material for the muscles of our body, which is why chicken breast is a favorite product of athletes. Food based on it helps to quickly gain muscle mass.

The low percentage of fat, no more than 15%, makes boiled chicken breast indispensable in diets for weight loss. Due to the almost complete absence of carbohydrates, the mass fraction of which fluctuates around one percent of the total mass, a breast-based diet is easily balanced. You can often hear that smoked chicken breast, which has a calorie content of 119 kcal per 100 grams, can also be useful in diets.

How to cook chicken breast in the microwave

Place the bird in a microwave-safe container. Pour in hot water until the breasts are completely covered and have room to simmer. Cover with a lid.

Use cookware that is microwave safe / yourhomebasedmom.com

Cook at maximum power: approximately 15 minutes after boiling at 750 W and 10 minutes at 1,000 W. Then check for readiness. Leave the undercooked breast in the microwave for another 3-5 minutes.

Cool the finished chicken meat in the broth.

Application

In cooking, chicken meat takes its own deserved place with a rich variety of all kinds of recipes. Chicken breast is most valued due to its taste, nutritional value, low calorie content and low fat content. It is great for preparing dishes that have incredible taste, beauty and health benefits. Chicken breast makes excellent chops; it is indispensable for cutlets, kebabs, rolls with vegetables, chicken fingers and sausages. Boiled breast is often used as the main ingredient in a variety of salads, vegetable soups, stews, minced meats, and pates. As a side dish, it goes well with vegetables in almost any form: they can be fried, boiled or baked. It is also possible to use legumes, mushrooms, all types of cereals, cheeses and even fruits.

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