What to cook from chicken fillet: recipes with photos

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Chicken fillet can be safely called the most favorite food of athletes and all adherents of a he althy diet and lifestyle. Despite the low calorie content, this meat gives strength, restores muscle tissue and improves the functioning of the body. However, lovers of juicy meat usually avoid this part of the chicken, because often it turns out dry and bland. Today we will tell you how to cook delicious chicken fillet. Recipes and photos are waiting for you below!

Calories

Nutritionists note: fillets are the most valuable part of a bird's carcass. In total, one hundred grams of it contains from 100 to 163 kcal. The calorie content depends on whether it is a poultry or a dietary broiler. It is worth saying that 100 grams of chicken fillet contains the daily norm of cob alt.

Composition of chicken fillet and its benefits

The value of this product lies not only in its low calorie content. The chemical composition of the fillet includes a large amount of magnesium, which is extremely useful for the immune system, strengthens memory and helps to overcome depression and chronic fatigue. In addition, chicken fillet-based broth is extremely useful for viral and colds.diseases, it should be consumed by people with digestive disorders.

It is also important that the fillet contains light proteins, amino acids, phosphorus, B vitamins, zinc, sulfur, chromium. Regular use of this product can improve the condition of the skin and nails, normalize metabolic processes in the body. In addition, the work of the nervous system returns to normal.

How to choose a fillet

Before talking about what can be cooked from chicken fillet, we suggest that you familiarize yourself with the rules for choosing chicken.

Firstly, a quality fillet should not have any superficial defects - blood clots and scratches. Secondly, fresh chicken fillet should keep its shape well. To check, just press on the meat with your finger - it should quickly restore its shape. If a dent remains on the fillet, it is better not to buy such a chicken. We recommend that you pay attention to the color - the most delicious is the meat of young chickens, which is distinguished by a light pink color. For adult chickens, a yellowish color of meat is characteristic. We also recommend sniffing the meat. Fresh chicken does not have any sour or putrid odors. When choosing chicken, you should give preference to chilled meat - it retains its juicy texture better. After freezing and thawing, the meat will become tough.

Storage rules

Chilled chicken fillet is best cooked right away. But if your plans do not include quick cooking, you should store the meat in the refrigerator. The best option- place the chicken meat in a vacuum bag, the size of which is much larger than the chicken. Free space should be covered with ice.

Fillets should be stored between 0 and -4 degrees. It is not recommended to freeze it, but if you cannot do without it, you should pay attention to the fact that the shelf life depends on the temperature in the freezer. For example, at a temperature of 5-8 ° C, fillets can be stored for no more than three months. If the temperature in the freezer is from -8 to -14 degrees, you can store chicken for up to six months. Don't re-freeze thawed chicken - the meat will become tough and dry.

Secrets of cooking tender fillets

Thinking about how to cook chicken fillet deliciously, many housewives are afraid that the meat will turn out dry. There are secrets that will allow you to cook juicy and tasty meat. The following culinary trivia will bring you closer to the pinnacle of culinary excellence:

1. Soak the fillets. Chicken meat is distinguished by the fact that it is incredibly tender, and therefore lose moisture very quickly. Experienced chefs say that just rinsing the fillet is not enough, you need to pour it with warm s alted water and leave it for 15 minutes.
2. Add more oil. It doesn't matter what kind of oil you use - sunflower, corn, olive, grease the chicken fillet with it well before frying or baking. It is best to do this from all sides. Then the fillet will remain tender, will not crack during cooking.
3. Add spices. They will not only become a fragrant addition to the dish, but alsoplay the role of a protective layer. What goes with the chicken? Garlic and curry, thyme and paprika, turmeric and basil. Be sure to use s alt and all kinds of pepper.
4. Seize the moment. During the preparation of chicken fillet, it is very important to catch the moment when the dish is ready. The degree can be made higher, and the time reduced. You will notice how much this will affect the taste of the dish.
5. Be patient. Do not rush to cut the fillet or remove it from the foil as soon as you take it out of the oven or remove it from the heat. It is best to cover it with foil for 5-10 minutes. This will keep the meat soft and juicy.

Fillet with broccoli in delicate creamy sauce

Thinking how delicious to cook chicken fillet? We advise you to remember the famous Chinese admonition: "For the he alth of both the body and the spirit, hide meat in vegetables." In this dish, the meat is hidden in the vegetables very securely! Cooking does not take much time, all products are quite affordable, and the output will be an incredibly tasty dish. For it you will need:

• 400 grams chicken fillet;
• 500 grams of broccoli;
• 700 milliliters of bechamel sauce;
• one medium size carrot;
• 50 grams each of cheese (the best option is Parmesan), breadcrumbs and butter;
• to taste, you can add s alt, tarragon, nutmeg to the dish.

Cooking

Cooking chicken fillet as in the photo is quite simple. You should start with carrots - it is necessarypeel and cut into neat sticks. Next, prepare the broccoli - rinse thoroughly and divide into small inflorescences. Vegetables should be steamed or cooked in a little water. Do not bring broccoli and carrots to readiness. The fillet should be washed and cut into pieces. Pieces, in turn, should be cut into thin strips. Prepare the chicken fillet as follows: stew it in a small amount of oil, mixing well. The meat should turn white, after which it can be s alted.

The next step is to prepare creamy bechamel sauce on cream. By the way, cream can be replaced with full-fat milk. The consistency of the sauce should not differ from the consistency of liquid sour cream. The baking dish should be greased with butter, then put vegetables and fillets into it. Sprinkle the ingredients with tarragon on top - both dried and fresh will do. Then you need to pour everything with sauce, sprinkle with breadcrumbs. Butter must be grated or cut into small pieces and spread over the surface of the dish. For baking, you need to put the dish in the oven, heated to two hundred degrees, and leave for 20 minutes. A few minutes before the readiness, it is worth adding the cheese.

Fillet with mango sauce

If you are thinking about what to cook chicken fillet for dinner, pay attention to this recipe. The dish is perfect for diet food. The product list is:

• chicken fillet - 2 pieces;
• one mango and one avocado each;
• half of red sweet pepper;
• one smallonion (purple is best);
• lime;
• soy sauce - 30-40 milliliters;
• red wine vinegar - teaspoon;
• mustard - half a teaspoon;
• a little olive oil;
• pepper, garlic, s alt and parsley to taste.

Recipe

Before you cook the chicken fillet, you need to prepare the ingredients for the sauce. Mango, pepper, avocado need to be peeled and medium-sized cut. Add onion. Put everything in a bowl, pour in the vinegar and the juice of a whole lime. The mixture must be placed in the refrigerator for an hour. Then you need to chop the garlic, add soy sauce, oil and mustard to it. The fillet should be cut into 4 parts, rub it with garlic mixture and also leave for an hour in the refrigerator. After that, you need to fry the chicken fillet on the grill - just 5 minutes on each side is enough. Before serving, put salsa sauce on the finished chicken.

Fillet with vegetables and hummus

How to cook chicken fillet in the oven so as to surprise family and guests? We know the answer to this question! Try making crispy chicken with vegetables. To do this, you will need the following products:

• chicken fillet - 4 pieces;
• one zucchini;
• medium bulb (white or purple);
• hummus - 200 grams;
• two small lemons;
• olive oil - a tablespoon is enough;
• ground paprika - one level teaspoon is enough.

Cooking method

When you have decided what to cook from chicken fillet, according to the recipe, you need to start by taking the chicken meat out of the refrigerator an hour before cooking. While the oven is preheating to 210 degrees, you need to grease a baking sheet or baking dish with oil. Vegetables should be cut into small slices, add spices and olive oil to them, then mix well. The chicken needs to be washed, if desired, you can soak it for 15 minutes, however, after that you will have to wipe the fillet with a cloth - the surface of the meat should not be wet. Put vegetables in the form, fillet on top. Spread the meat with hummus, sprinkle with lemon juice and sprinkle with paprika. Bake the dish for no more than 30 minutes.

Fillet with chickpeas and tomatoes

Thinking what to cook from chicken fillet so that it is not only tasty, but also he althy? We bring to your attention a difficult, but incredibly interesting recipe. It needs the following products:

• chicken fillet - 4 pieces;
• chickpeas - one glass is enough;
• cherry tomatoes - 20 pcs;
• oil (olive or corn) - 3 tablespoons;
• basil - small bunch;
• to taste, add spices such as oregano, thyme, ground pepper and s alt.

Cooking step by step

Chickpeas should be prepared in advance. It is best to soak it overnight, at least 10 hours. To prevent the water from sour, it is worth putting the bowl of chickpeas in the refrigerator. When the chickpeas swell, ityou need to boil - it costs at least 60-90 minutes to do it. When cooking, we recommend adding peppercorns, bay leaves to chickpeas.

Then you should cook the chicken fillet: rub it with a mixture of oil and spices, put it in a baking dish. Chickpeas should be mixed with cherry tomatoes, cut into two parts. Tear the basil with your hands, add to the chickpeas and tomatoes, add oil and spices, mix. This mixture must be laid out in a mold around the chicken fillet, seasoned with s alt and baked in an oven heated to 200 degrees. By the way, so that the chickpeas do not dry out, you can cover the form with foil.

File in parchment

What to cook from chicken fillet quickly, simply and as tasty as possible? Try to make chicken with vegetables in parchment. Such meat will turn out incredibly juicy and tender, especially if you marinate it first. Soy sauce, mustard, tomato paste or just a mixture of spices are suitable for this. The list of ingredients is as follows:

• chicken fillet - 4 pieces;
• cherries - 300-400 grams;
• fresh thyme - a few sprigs;
• a bunch of fresh green onions;
• one bulb - best white;
• olive oil;
• white wine (the best option is dry) - 50 milliliters is enough.

Cooking a dish

The first thing to do is preheat the oven to 200 degrees. After that, you need to cut 4 small pieces of parchment (40x40 centimeters). After that, you need to cut the tomatoes into 2 parts, cut the onion into rings. in the middle of each sheetparchment, you need to lay out the vegetables, then raise the edges and form "boats". You can even tie the paper with twine. In each such "boat" you need to pour olive oil - a teaspoon, add a sprig of thyme.

Fillets should be rubbed with s alt and pepper, laid out in parchment molds. The bird should be poured with wine, oil and put another sprig of thyme. "Boats" should be closed, put on a baking sheet. Bake chicken fillet for no more than 25 minutes. The finished dish should be served immediately!

Cheese rolls

Thinking how to cook chicken fillet in a pan? Try the chicken with feta cheese. It needs:

• fillet - 4 pcs;
• feta - 100 grams;
• chicken broth without s alt and spices and dry white wine - 100 milliliters each;
• small lemons - 2 pieces;
• garlic - three cloves will suffice;
• lemon zest - half teaspoon;
• any vegetable oil - a couple of tablespoons;
• oregano to taste.

Roll recipe

First you need to cut off two pieces of cling film, about 30x30 centimeters in size. Between them you need to place one piece of fillet. Then you should beat the meat well (start from the center). The result should be a very thin layer of meat. It must be greased with cheese, sprinkled with oregano, zest and garlic. Then the bird should be rolled into a roll. The same steps must be repeated with other pieces of chicken fillet. Heat oil in a frying pan, fry inhim rolls until cooked, then put them on a plate. In the same pan, mix the broth, lemon juice, wine. When the sauce boils, reduce the fire, continue to simmer for another 5 minutes. Before serving, cut the rolls into small pieces and pour over the sauce. Top with lemon slices.