Juicy chicken breast recipe for proper nutrition

adminPosted on 02/01/2018 Published in Products - No comments ↓

Chicken breast in bodybuilding is the main source of protein for many bodybuilders. Today we will tell you why bodybuilders love chicken breast so much, and whether you should eat it.

The benefits of chicken breast for an athlete

lass=»aligncenter size-full wp-image-1468″ src=»https://www.realkachalka.ru/wp-content/uploads/2018/02/Kurinaya-grudka-v-bodibildinge.jpg?x34852″ alt= “Chicken breast in bodybuilding” width=”669″ height=”501″ srcset=”https://www.realkachalka.ru/wp-content/uploads/2018/02/Kurinaya-grudka-v-bodibildinge.jpg 669w, https://www.realkachalka.ru/wp-content/uploads/2018/02/Kurinaya-grudka-v-bodibildinge-300×225.jpg 300w, https://www.realkachalka.ru/wp-content/uploads /2018/02/Kurinaya-grudka-v-bodibildinge-100×75.jpg 100w, https://www.realkachalka.ru/wp-content/uploads/2018/02/Kurinaya-grudka-v-bodibildinge-150× 112.jpg 150w, https://www.realkachalka.ru/wp-content/uploads/2018/02/Kurinaya-grudka-v-bodibildinge-200×150.jpg 200w, https://www.realkachalka.ru/ wp-content/uploads/2018/02/Kurinaya-grudka-v-bodibildinge-450×337.jpg 450w, https://www.realkachalka.ru/wp-content/uploads/2018/02/Kurinaya-grudka-v -bodibildinge-600×449.jpg 600w" sizes="(max-width: 669px) 100vw, 669px" />
By consuming chicken fillet on a regular basis, you get the following benefits:

• Complete protein of animal origin . A favorable amino acid profile will accelerate your muscle growth, allow you to “dry out” while maintaining muscles and losing fat;
• Saving on food . Protein from chicken breast is more expensive than proteins from cottage cheese, milk and eggs, but cheaper than from the meat of other animals;
• Benefit for health . Vitamins and microelements, as well as a high protein content, help improve the health of athletes and adherents of a healthy lifestyle;
• Opportunity to improve B-W-U balance, body constitution . Modern man consumes a lot of low-quality fats and few high-quality proteins. Many diseases develop, including: atherosclerosis, obesity, many diseases of the heart, gastrointestinal tract and other internal organs. For health, it is necessary to adhere to a balance of 25:25:50, where 25% of calories come from proteins and fats, and 50 from carbohydrates. Most of those who don’t particularly watch their diet get a proportion like 10:55:35, where only 10% of the energy comes from proteins, and as much as 55% comes from low-quality fats;
• Chicken breast is a great option for losing weight . Low in calories, low in fat, with plenty of nutritious protein to fill you up;
• Variety . Some people focus on eggs with 100% biological protein value. Others rely on the cheapest source of protein in the form of cottage cheese (about cottage cheese in bodybuilding). Everyone makes mistakes: the speed of muscle gain and the quality of weight loss depend on the presence of a variety of animal products in your diet. Different ratios of amino acids (in different products) complement each other, resulting in better results in sports and health.

Universal tips for juicy and flavorful fillets

Chicken breast should be marinated before cooking. Make the base for the marinade from low-fat fermented milk products (kefir, yogurt), soy sauce, and lemon juice. You can mix one hundred grams of yogurt with two teaspoons of lemon juice and a small amount of Tabasco sauce.

Place the chicken breast in the marinade and keep it there for at least half an hour. Then place the meat in a steamer, bake or steam it. Rest assured, you will feel unprecedented pleasure from the result of your efforts.

Don't get carried away with adding salt. Eating it in large quantities will sooner or later affect your health, and you risk ruining the dish. The fact is that salt draws liquid from meat. As a result, it will become tasteless and dry. People experienced in cooking prefer to use various aromatic herbs, soy sauce, ginger, and all kinds of seasonings.

Prolonged heat treatment also steals the taste. Of course, the meat should not be raw. However, thirty to forty minutes is enough to bring the dish to full readiness.

Don't think that learning the secrets of cooking chicken breast will take a lot of time. Nevertheless, there must be a certain skill in this matter. Don’t be lazy to study all the wisdom, and your reward will be the constant presence of tasty and healthy food on your table.

Damage to chicken breast

• Low quality . On an industrial scale, chicken fillet is the meat of young animals that have been fed for slaughter for a long time with something unknown. Consumers don't think much about it when there's a lot of money at stake;
• Not suitable for vegetarians . Vegetarians can replace animal meat with fish and other animal products. Vegans – plant foods high in protein;
• Not everyone loves chicken breast . For example, the author of this article does not eat chicken. He doesn't like her, and nothing can be done about it. If you also don’t like chicken fillet, replace it with eggs, milk (dairy products), fish, and seafood.

https://youtu.be/Tl7ux34Zw2w

Cooking methods

When preparing chicken at home, remember that the main thing we need is to maintain the maximum amount of protein and add a minimum amount of fat. Therefore, the following preparation methods will be the most acceptable for our purposes:

• cooking,
• cooking in a steamer,
• baking in the oven,
• grilling.

Let's look at what we can get with each of them.

Boiled chicken fillet

The most common, but not the most successful method. When cooking, 15 to 20% of the protein goes into water, depleting the meat itself. If you really need to cook chicken, under no circumstances put it in cold water, wait until it boils, then place the fillet. This will significantly reduce losses. Add celery root, parsley, carrots and onions to the cooking water. Thanks to this, the fillet will not be so bland. If you add salt, do it at the very end. Don't overcook the chicken. It only takes 25 minutes to get ready and maintain its juiciness.

Steaming

This is a more correct way. This way you can preserve the maximum amount of proteins. By adding any vegetables you like to the meat, you can prepare a new dish every day. The universal recipe for cooking chicken breast in this case is as follows. Cut the fillet into medium-sized pieces and place in a steamer along with the vegetables. 30 minutes of cooking will be enough for the dish to be ready.

Baking in foil

This is a method of cooking chicken breast that produces juicy, flavorful fillets. Fold a pocket of foil, place chicken fillet there, add a mixture of your favorite aromatic herbs, as well as vegetables (for example, broccoli, green beans, tomatoes, bell peppers, pumpkin). You can add a tablespoon of white wine or soy sauce. At the same time, pinch the pocket and place in the oven at 180°C for 25-30 minutes. The same variations with this dish are possible as when steaming. By changing the set of seasonings or vegetables, you will prepare a new dish every time.

Grill

If your soul wants a holiday, cook the fillet on the grill. Fat is not used, but an unforgettable aroma and a good mood are guaranteed. We warn you that frying produces carcinogenic substances in any case, so this method should become the exception rather than the rule.

There is another universal way to cook chicken. For those who always want to have a healthy lunch, but do not have time for long cooking, there is the opportunity to cook chicken breast in a slow cooker. To do this, you can use the recipes from the book that comes with the multicooker, and also prepare your own dish. Place a portion of chicken and cauliflower in a bowl. Place the bowl in the multicooker, turning on the last one for 40-45 minutes. It is better to use the “Baking” mode for this, so you save all the juice inside the chicken.

https://youtu.be/1xiEcMadPmc

How to use?

Chicken breast in bodybuilding is consumed in several variations:

1. Cooked meat . The best option. Can be seasoned with sauce or eaten as part of a dish. If it is important for you to be not only pumped up, but also healthy, then bet on boiled meat;
2. Steamed . An alternative to cooked food. There is almost no difference in benefits;
3. Baked in the oven or on the grill . Preferably with a minimum amount of vegetable oil. Also a normal option;
4. Fried chicken is the worst option for an athlete's health.

This does not mean that you will never be able to eat your favorite kebab or fried chicken again. But the hierarchy needs to be understood, and based on this understanding. Chicken breast in bodybuilding is most useful when boiled. Especially when it comes to losing weight.

An alternative is steaming.

Cooking methods

When cooking chicken at home, you should remember to maintain the maximum amount of protein and add a minimum amount of fat. Therefore, the best options would be steaming or grilling, boiling, or baking in the oven. Let's take a closer look at each of the methods.

Boiled chicken fillet

This method is the most common, but it cannot be called the best solution, because during cooking, a fifth of the protein remains in the water. If you are a fan of boiled meat, then the water in which you are going to immerse the chicken must be brought to a boil. This measure will help reduce losses. Onions, parsley, carrots or celery root added during cooking will get rid of the bland taste. You need to add salt when cooking comes to an end. The entire procedure should last about twenty-five minutes.

Steaming

This method is preferable. By choosing it, you will save the maximum amount of proteins. You can diversify the taste of meat with the help of vegetables added to your taste. Before cooking begins, the fillet is cut into medium-sized pieces and placed in a double boiler along with vegetables. After half an hour spent there, it is ready to eat.

Baking in foil

In order to get juicy and flavorful meat, they resort to baking chicken fillet in foil. Place the chicken fillet along with vegetables (e.g. pumpkin, broccoli, tomatoes, zucchini, green beans, bell peppers) and seasonings in a pre-folded foil pocket. To add sophistication to the taste, you can add soy sauce or a little red wine. Then the dish goes into the oven and is baked at a temperature of one hundred and eighty degrees for about half an hour. Here, as with steaming, a lot of variations are possible with seasonings and vegetables. By changing the ingredients and introducing new ones, you will achieve truly stunning results, you will remain full and satisfied.

Grill

The above options are healthier than grilling chicken, but it may happen that you are expecting guests who don’t quite understand the passion for healthy eating.
If you want to satisfy their gastronomic needs, but do not want to deviate from your principles, then a grill is the best choice. True, even without using fat, you cannot neutralize the negative aspects due to the release of carcinogenic substances during frying. Therefore, leave this method for special occasions. These days, sticking to a healthy diet is much easier than in the old days. On store shelves there is an abundance of all kinds of products for every taste. In addition, such a universal thing as a multicooker has become firmly in fashion. With its help, with little time spent, you can create a real culinary masterpiece from an ordinary chicken breast. Moreover, this feat can be accomplished by people who are amateurs in the field of cooking. You just need to read the instructions included with the product, place the fillet and cauliflower inside the device, set the “Baking” mode, wait forty-five minutes and start eating. The beauty of cooking with a slow cooker is that a person with no cooking skills can prepare a decent meal. Another advantage is the impossibility of evaporation of useful substances from food.

Universal tips for obtaining aromatic juicy fillets

• Before you cook the chicken breast, marinate it. Low-fat yogurt, 1% kefir, lemon juice or soy sauce are perfect as the basis for an original and healthy marinade. For example, mix 100 g of yogurt (kefir), 2 tsp. lemon juice and a few drops of Tabasco sauce.
• Place the fillets in the marinade for 30-40 minutes. After this, you can steam it, bake it or put it in a slow cooker. The meat will remain juicy, tender and flavorful.
• Salt is the worst possible seasoning. It draws juice out of the meat, making it dry and tasteless. Instead of salt, it is better to use soy sauce, ginger and aromatic herbs. This will diversify the taste of the chicken and maintain its juiciness.
• Don't get carried away with heat treatment. Cooking chicken breast requires an average of 30-40 minutes, no more. Most often, meat loses moisture and becomes tough precisely due to too long heat treatment.

Having mastered these basic culinary secrets on how to cook chicken breast, you will be able to prepare a variety of dishes every time, without depending on ready-made recipes. You'll be surprised how varied your diet can become.