In summer, many fairies began their annual "efforts" for the vest line. The coach said that the vest line depends on practicing three points and eating seven points. Therefore, a low-calorie and high-protein fitness meal is very important. Let's share a simple and delicious chicken breast fitness meal.

Fitness recipes 1 ingredients list of fried chicken breast without oil

Appropriate amount of starch

Chili oil 1 spoon

Sesame oil 1 spoon

4~5 spoonfuls of pepper

2 teaspoons of salt

Soy sauce is about 15ml.

Chicken breast 250g

Production steps

Step 1: Cut the frozen chicken breast bought in the supermarket into 2 or 3 pieces with a knife. Not too thin, just about one centimeter thick for each piece. )

Step 2: Prepare salt, black pepper, starch, soy sauce and Chili oil. Laoganma has no special Chili oil to use at home.

Step 3: Give soy sauce, salt and pepper oil according to your own taste. Because there is soy sauce, just give a teaspoon of salt. The point is starch! It is the key to ensure that every inch of chicken skin is covered with starch.

Step 4, grab the seasoning and chicken evenly (I use my hands directly … clean parents can wear disposable gloves) and wrap it with plastic wrap ~ ~ ~

Step five, put it into the freezer and freeze it for more than 20 minutes to ensure the taste and meat quality are fresh and tender ~ ~ ~

Step 6, heat the non-stick pan! You can put oil or not. If you put it, just brush a thin layer, put the chicken in, then quickly turn to medium heat, cover the lid (this is a simulated oven environment), and fry for two minutes on both sides.

Step 7, fry both sides for two minutes, and then take out the pot!

Step 8: Take a closer look?

Step 9: put a bowl of rice, stir-fry a lettuce, heat a cup of milk ~ ~ ~ just fried chicken breast, cut it into strips and set it on the plate.

Step 10, eat!

skill

1, starch is the secret to make chicken breast tender but not firewood. You can use egg white instead.

Fitness recipe 2 Fried chicken breast with oil-free flavor 1. Cut the chicken breast in the middle. (It's easier to fry after being sliced thin) Put thin lemon slices on the chicken surface to remove the fishy smell and marinate for 5 minutes.

2. Sprinkle Shanghai salt and coarse black pepper evenly on both sides for curing 15 minutes (it can be cured the night before and put in the refrigerator with plastic wrap overnight, which will be more delicious).

3. Cook mung beans in boiling water until cooked.

4. Add olive oil into the pot, add chicken breast after the oil temperature is 80% hot, and fry on medium heat until golden on both sides (about 2 minutes on one side).

5. Put the green beans into the pot of fried chicken, stir fry, add sea salt, add a boiled egg, and a simple high-protein chicken breast fitness meal will be ready ~ I hope all fairies have vest lines in summer.