A chop is not always a piece of fatty meat fried in breadcrumbs and a lot of oil. You can make excellent chops from the most dietary meat - chicken breast fillet - without spending a drop of oil when frying! To do this, you just need to fry the chicken chop in a dry frying pan, wrapping the fillet in baking paper.
For chicken breast chops, we need a certain amount of spices in which we will marinate the chicken fillet. I suggest taking aromatic herbs to taste, I chose these:
We only need a large chicken fillet (four pieces), which must be washed and dried well with a paper towel.
We lightly beat the dried chicken fillet with a hammer, but not too zealous - the resulting chop should not be too thin, and certainly should not be torn. To beat the fillet most accurately, I suggest covering it with cling film during the beating.
We cover the beaten chicken fillets from all with salt and spices, put them on top of each other in a container, close it with a lid and send it to marinate in the refrigerator for at least 2 hours. But meat marinates best if left in the refrigerator for a day.
When the fillet is marinated, put the frying pan on which the chicken chop will be fried over high heat and cut off a rectangular piece of baking paper. We lay one edge of a sheet of baking paper on a frying pan, put the pickled chicken chop on it.
We close the free end of the baking paper and lightly press the paper to the fillet with the palm of your hand. Leave on high heat for 10 minutes, so that the outer part of the chicken chop immediately “seizes”, sealing all the juices inside the piece.
Then we turn the chop in paper on the other side and also fry on the other side for ten minutes. Here you can slightly lift the edge of the baking paper and see what beauty we get:
In total, the chicken chop will be fried for twenty minutes, this will allow it to be well fried on the outside, while remaining very juicy inside.
Fry all the other chicken chops in the same way. It turns out wonderful and very tasty chops, containing only the minimum amount of fat that was originally contained in the chicken fillet itself.
Chicken fillet is the most nutritionally valuable part of the bird carcass, the focus of dietary meat, widely used in children's cuisine. The presented recipe allows you to cook ruddy and at the same time juicy slices completely without fat, without increasing the calorie content of the finished dish. Garlic and ground paprika are ideal for chicken.
The cooking technology is very similar to baking. When preparing meat, one should not abuse salt, beat it thinly and finely chop it in order to preserve the meat juice as much as possible. For the same purpose, moisten the parchment sheet. It is easier to separate after the dish has cooled.
Ingredients
- chicken fillet - 400 g
- finely ground sea salt - 0.5 tsp.
- seasoning for chicken - 0.5 tbsp. l.
- parchment
Cooking
1. We wash the meat, dry it and cut it into medium-sized pieces.
2. We beat off a little.
3. Then pour seasonings into a bowl (you can mix curry, turmeric, coriander) and salt, knead the meat well. If there is time, then let the meat soak in the aromas of spices.
4. Now lightly sprinkle the parchment sheet with water (you can use a spray bottle). We put pieces of meat on half the sheet and wrap the second half so that the meat is in the envelope. We press.
5. Put the parchment with meat on a hot and dry frying pan and cook our dish on both sides over moderate heat until the meat is browned.
How to fry chicken fillet without oil? and got the best answer
Answer from Enidon Hydroquinonovich[guru]
You can, but it won't taste good! If a good frying pan, (such as Zepter or Berg Hoff).
Answer from Elena[guru]
in the oven, wrapped in foil or in a sleeve
Answer from Vladimir Flakov[guru]
It won't work without oil. Heat the frying pan, pour a little sunflower oil, put the fillet (you can bread it in flour with salt and pepper), fry under the lid for 15 minutes, then turn it over to the other side, and another 15-20 minutes. Bon appetit! How to fry chicken in a pan It's pretty simple: no extra ingredients, and the result is amazing! Golden brown and soft juicy meat. Ingredients: chicken (shins and legs are best), garlic - 4 cloves, vegetable oil, salt, spices. The recipe for how to properly fry a chicken in a pan: First of all, wash the chicken, then salt and rub with seasonings. We leave the chicken in this form for about 10 minutes. At this time, you can put the pan on the fire. Pour in sunflower oil, but not too much, because the chicken itself will give fatty juice during the cooking process. Put the marinated chicken pieces on the heated pan. Without covering with a lid, fry them for 15 minutes on low heat. Do not go far from the pan so that you can constantly check to see if the chicken is burning. Lower the heat if the meat starts to burn. Then you need to turn the chicken on the other side and fry it for another 15 minutes. There is no need to cover with a lid. After that, it is worth turning the chicken over again and squeezing garlic on it. Cover the pan with a lid and reduce the heat to low. After 3 minutes turn the chicken over and let it simmer for another 3 minutes. How to roast chicken in the oven In order not to save time and not stand at the stove while cooking, just use the oven! She will fry the chicken herself if you create the right conditions. Ingredients: chicken (any parts or whole chicken cut into several pieces), salt, pepper, vegetable oil. Recipe for how to cook fried chicken in the oven: Marinating chicken or not is everyone's business. If you wish, rub the pieces of meat with salt and pepper (an option with mayonnaise is also possible), and then leave it to lie in the marinade for a while. It would be nice to put parchment for baking on a baking sheet so that after a delicious meal you don’t have to suffer with washing off fat. Put the chicken on a baking sheet and pour each piece with vegetable oil to avoid dryness of the chicken. We place the baking sheet in an oven preheated to 200 °, and fry the chicken until cooked, until it is browned. Finding out if your chicken is done is easy: pierce it with a fork. If at the same time a clear liquid flows out, then everything is ready. It is better to pierce the chicken close to the bone. How to Grill Chicken Cooking juicy grilled chicken is quite difficult. Many housewives complain that their chicken is a bit dry. The fact is that it is very important to marinate a whole chicken for at least two hours. Let's talk about how to prepare a marinade for grilled chicken. There are many options, we suggest using an oriental marinade ... In a small saucepan, heat vegetable oil (1 tbsp) with chili seasoning (0.5 tsp). Add to them thinly chopped onion (1 pc) and garlic (2 finely chopped cloves). Simmer for 2 minutes. Then add half a glass of water, soy sauce (2 tbsp), lemon juice (2 tbsp) to the pan and, after boiling, simmer the marinade for 3 minutes. Put the chicken into the cooled marinade and refrigerate for 1 hour. Now you can not be afraid that the grilled chicken will turn out dry. Let's prepare the oven. We need a skewer or grill. Under which a baking sheet will be placed so that the fat from the chicken flows into it. It remains only to put the chicken on a skewer or put it directly on the grill with the breast down. Grilled chicken is necessary at a temperature of 200 °. How long to fry chicken? It should be ready in 1 hour. Be sure to test the doneness of the dish by piercing the chicken next to the bone with a knife. If there is no blood, then the chicken is ready.
Answer from Anatoly Kamorin[guru]
Why is the oil so scary for you? Without oil, there is no frying, it serves as a conductor and regulator of heat.
Chicken breast is the most useful and dietary part of the chicken carcass. Cooking from it is simple and varied. It is most economical to buy two whole chicken carcasses in the store at once. The wings and thighs will go to the roast, the ridges will make an excellent rich broth.
Breasts can be made whole baked, boiled, cooked in pieces, twisted into minced meat for cutlets, meatballs, casseroles.
So we have chicken breast. Now we will show you step by step how to cook ten interesting, original, and most importantly, dietary, healthy and tasty dishes from it. Chicken breast diet recipes will help us prepare a delicious dinner in a pan, in the oven, in foil, with vegetables and spices.
The recipe can be used by all the happy owners of a non-stick frying pan.
We will need:
- Two chicken fillets
- Kefir - a third of a glass
- Salt and pepper, seasoning "Provencal herbs" - a large pinch
- My chicken fillet, cut into oblong pieces.
- Mix with spices, pour kefir and leave to marinate for two hours.
- Drain the rest of the kefir and put the workpiece on a well-heated frying pan without oil.
- After ten minutes, we make the gas small and bring the dish to readiness on it.
If necessary, you can add a little water during the process.
Chicken fillet with tomatoes
Dietary dinner with a refreshing sour sauce to garnish.
We will need:
- Chicken fillet - two pieces
- Tomatoes - one large or two medium
- Onion - small head
- Salt and pepper to taste, sugar - a third of a teaspoon.
- Water - one glass.
- My fillet and cut into medium pieces.
- Finely chop the onion, rub the carrots on a coarse grater.
- Tomatoes need to be washed and chopped in a blender along with sugar.
- Put all these products in a roasting pan, pour a glass of water, add salt and pepper and simmer until tender.
ATTENTION: if you bought tomatoes of non-acidic varieties, then you can refuse sugar, it will still turn out delicious.
Chicken stewed in sour cream
Adding a small amount of sour cream will not increase the calorie content of the finished dish, because we will cook without oil. At the exit, you will receive a second dish with a sauce that you can pour over the side dish.
We will need:
- Fillet - 600 grams
- Low-fat sour cream - a tablespoon
- Salt, pepper - to taste
- Water - half a cup
- Rinse my fillets with cold water and pat dry with paper towels.
- Cut the meat into long strips.
- In a brazier, heat a third of a glass of water, when it boils, add the fillet.
- Simmer for about twenty minutes under a closed lid, stirring occasionally.
- In a glass, mix a tablespoon of sour cream, a little water, a pinch of salt and pepper.
- Pour the resulting mixture into a roasting pan and simmer until cooked.
Chicken breast in sour cream is ready - juicy and appetizing.
Chicken with champignons in the oven for those who are losing weight
Mushrooms, depending on the method of preparation and additional sauces, may have different calorie content. In our recipe, we chose the lowest calorie recipe.
We will need:
- Fillet - 500 grams
- Mushrooms - one package (about 400 grams)
- Butter - 5 grams
- Take a glass or non-stick pan with a lid, grease it with a very thin layer of oil.
- Wash the chicken fillet, cut lengthwise like chops - about a centimeter thick, beat with a hammer.
- Wash the mushrooms, cut into lengthwise pieces about 5-7 millimeters thick.
- Put the chicken chops in the form, lightly salt, spread the pieces of mushrooms on top, salt again a little.
- Bake in the oven for about an hour under the lid and serve for dinner. It turns out a very tasty diet chicken breast dish.
ATTENTION: In the process of cooking, chicken and mushrooms will release a lot of juice, so you do not need to add water. The dish turns out to be insanely fragrant, and the juice flowing from the mushrooms will not allow the chicken to become dry. If you don't have a pan with a lid, cover it tightly with foil.
Fillet in foil
In this way, you can cook a diet fillet in the oven and this diet recipe will help you avoid dirty dishes in the kitchen.
We will need:
- Three chicken fillets
- Three slices of lemon
- Salt and pepper as you wish
- Spices "Italian herbs"
- Wash the breast fillet and pat dry.
- We rub it with arrogance of spices, sprinkle with herbs
- We lay on pieces of foil, put a slice of lemon on top.
- We wrap the foil, make a few punctures on top with a toothpick so that steam comes out.
- We send it to the oven for about 50-60 minutes.
ATTENTION: in order not to stain the dish, first cover it with several layers of foil, and only then put chicken pieces in foil on top.
Boiled chicken meat
In this case, you do not have to make sure that the dish does not burn. Preparation will take about ten minutes, and you will have an hour and a half of free time.
We will need:
- Fillet - one piece per serving
- small bulb
- little carrot
- Half a bell pepper (preferably red or orange)
- A few sprigs of dill or parsley
- A pinch of salt
- We put a liter pot of water on the stove.
- While it boils, wash all the products with cold water.
- Vegetables need to be peeled and cut into two or three parts.
- As soon as the water boils, we send our products to the pan, salt.
- Close the lid tightly and cook on low heat for an hour and a half.
The broth turns out to be very tasty, based on it, you can cook noodle soup for other family members. The chicken will melt in your mouth and have a light vegetable flavor. If your diet allows it, you can drink a cup of broth and eat boiled vegetables.
Diet dinner in a slow cooker
The slow cooker prepares simple dietary chicken dishes without the hassle and it always turns out delicious. Let's cook a delicious stewed chicken at the same time as a side dish for weight loss - buckwheat
We will need:
- white chicken meat - about 700 grams
- Buckwheat - two glasses
- Small onion and medium sized carrot.
- Water - 4-5 glasses.
- Wash the fillet and cut into small pieces.
- Sort out the grits.
- Finely chop the onion, grate the carrots.
- Put the products in a slow cooker, add salt and water.
- Cook in the "porridge" mode for about an hour - until the meat is ready.
ATTENTION: during the cooking process, check several times if the water has boiled away, add more if necessary. According to the same recipe, you can cook chicken breast in the oven.
Baked chicken breast
To diversify the diet, cook chicken meat in pots. This is not a troublesome and truly homemade dish that will fill the kitchen with warmth and amazing aroma. Onion is not only a low-calorie, but also a very healthy vegetable, the amount of useful vitamins and minerals in it is very high. Chicken in onion juice will turn out juicy, with an amazing smell and a specific, slightly sweet taste.
We will need:
- chicken breast - one kilogram
- Small bay leaves - according to the number of pots used
- Black peppercorns - according to the number of pots used
- Medium-sized bulbs - according to the number of pots
- Salt to taste
- Water is cold
- Cut the onions into four pieces.
- My fillet and cut into large pieces.
- We put all the ingredients in pots in the following order: two onion slices, pieces of meat, the remaining two pieces of onion.
- We add some salt.
- In each pot we throw a small bay leaf and a peppercorn
- Pour water into the pot so that it covers the meat.
- Cover the pots with a lid or foil.
ATTENTION! Pots are placed only in a cold oven so that they do not crack.
After two hours, the baked chicken breast can be served at the table.
Breast in the oven - the easiest option
An original way to prepare a beautiful, golden chicken breast in its own juice with minimal cost and time.
We will need:
- Chicken breast - two pieces
- Sugar and salt - half a teaspoon without a slide
- Cold water - half a glass.
- Take a small frying pan, heat salt and sugar on its dry surface, stirring constantly. As soon as the spices darken, i.e. sugar will begin to melt, pour in water and cook a little more so that the spices dissolve in the water.
- Each fillet must be washed and cut into three parts.
- Place the pieces in a mold, pour about half of the prepared filling on top and send to the oven.
- If the liquid evaporates during the cooking process, pour the chicken with the remaining sauce.
Due to the small amount of sugar in the composition, the food will acquire a beautiful golden color. and the calorie content remains low.
Calories: 966
Proteins/100g: 15.85
Carbs/100g: 0.57
A couple of years ago, my girlfriend literally dragged me into a seminar by force. I don't even remember what it was called, I only remember that it was a women's theme. Something like how to keep youth and beauty, or how to always stay in shape. In principle, there were many interesting lecturers there, and very pressing issues were discussed, and those few days that we spent a thousand kilometers from home were not just a vacation for me, but were also full of new useful information, as well as acquaintances.
I still communicate with many participants of the seminar, advice from experts helped me in solving some problems, both at work and in the family. And also, I began to eat more properly and cook delicious healthy meals for my family.
Previously, for example, my family preferred a delicious crust for dinner, and at the seminar I learned how to cook no less tasty, juicy, tender meat, but at the same time in a completely new way. Can you imagine that you can cook fried chicken fillet in a pan without oil so that the meat does not burn, but is tasty and juicy?
Before, I couldn’t even think that it’s so easy to solve this issue, and it’s so simple that even a novice in culinary business can cope with such a dish. But how many benefits immediately turn out, well, consider for yourself:
¬ the meat is low-fat, low-calorie, it can be given to children and people who prefer a healthy lifestyle;
¬ after this method of cooking, you do not need to wash the pan and stove, as we cook meat without oil;
¬ Meat is cooked quickly and no need to stand at the stove all the time;
¬ The taste of the meat is very fragrant, because you can sprinkle it with any spices before cooking. 
- chicken meat (fillet, drumstick, ham),
- spices (hops-suneli, Svan salt),
- finely ground kitchen salt,
- foil and a dry frying pan.
How to cook at home
Cooking:
First of all, prepare the pieces of meat for frying. To do this, rinse them thoroughly, and then dry them with a napkin. It is important that the meat is dry, then it will cook better.
Then sprinkle with your favorite spices, salt and rub the meat with them. 
Next, wrap the finished pieces of meat in foil, 
preferably in several layers and always tightly without gaps. 
Now we put the bundle in a hot pan, cover with a lid and cook the meat over moderate heat for 20 minutes on one side, and then turn the foil over to the other side and fry for another 15 minutes. 
Then let the meat cool a little, and open the foil, 
Fried chicken fillet in a pan without oil, garnish with vegetables or
