Chicken breast is very suitable for fitness meals. Chicken is high in protein and low in calories, so it is very suitable for people who gain muscle and lose fat and those who gain muscle. Generally, protein is ingested at its own weight of 3-4g/kg, which can be increased to 4-5g/kg during muscle gain.

If you feel that meat and ordinary diet can't get enough protein supplement, you can consider using nutritional supplements to provide additional protein, such as whey protein powder.

The following is the practice of chicken breast:

Fried chicken breast with sweet and sour sauce

Raw materials:

Chicken breast, tomato, onion, bread crumbs, cooking wine, soy sauce, sugar, pepper, tomato sauce.

Exercise:

1. Use the back of the knife, remember that it is the back of the knife, and chop both sides, so that the chicken will be delicious!

2. Put the cut chicken breast into a large bowl, add chopped green onion and tomato, add a spoonful of chicken essence, add a spoonful of white sugar to make it fresh, and add a proper amount of cooking wine to remove the fishy smell. Finally, put soy sauce, which is colored but not salty. Seal with plastic wrap and refrigerate for 24 hours.

After 3.24 hours, before frying, pour the bread crumbs into the plate. Bread crumbs are sold in the supermarket. More than 3 yuan for a bag, one bag can be used 4-5 times. The chicken breast is covered with bread crumbs on both sides. After the oil in the pot is hot, put the chicken breast into the pot, cover it and fry for 2 minutes ... don't forget to cover it.

4. Turn the chicken breast over and fry for 2 minutes. Serve with tomato sauce.

Miso chicken breast

Raw materials:

Chicken breast 1 80g, Jiang Mo 1 0g, fine miso 50g, white powder12 teaspoon, soy sauce12 teaspoon, licorice powder12 teaspoon, and sugar1teaspoon.

Exercise:

1. Cut the chicken breast into pieces about 0.5 cm thick.

2. Take a bowl, add Jiang Mo and seasoning, and stir well to make miso sauce.

3. Spread the miso sauce from method 2 evenly on the chicken breast slices from method 1, and then put them in the refrigerator for curing 1 hour.

4. Preheat the oven to 250℃ for standby.

5. Take out the marinated chicken breast slices in Method 3 and scrape off the miso on the chicken surface, but be careful not to scrape too clean.

6. Spread the chicken breast slices of the method 5 on the baking tray and bake in the oven at 250℃ for about 5 minutes.