What are the practices of fitness chicken breast? I believe that people who exercise are familiar with chicken breast, which is very low in fat, so it is especially suitable for people who exercise. I collected and sorted out the relevant information about the practice of fitness chicken breast for everyone. Let's have a look.
Fitness chicken breast practice 1 fitness chicken breast practice
1, Practice 1 of Fitness Chicken Breast
1. 1, prepare ingredients.
About 200g of chicken breast, 2-3 cloves of garlic, a spoonful of honey, a little olive oil, salt and a proper amount of black pepper.
1.2, specific practices
1.2. 1. After the chicken breast is washed, massage it for a while, make a shallow cross pattern on both sides with the back of the knife, then sprinkle appropriate amount of black pepper and salt for curing, and let it stand for about 15 minutes.
1.2.2. After the chicken breast is marinated, prepare the sauce, chop garlic into powder, add one spoonful of honey and two spoonfuls of olive oil, and stir well.
1.2.3. Spread the chicken breast on the plastic wrap and spread the sauce evenly on both sides. If you don't have plastic wrap, you can use plastic bags or sealed bowls. Seal it and refrigerate it overnight.
1.2.4. Pour the chicken breast and sauce into the pot without oil. Fry on low heat until dark brown, then turn over and fry. Don't prolong the time in pursuit of crisp color, it will not be tender if it is fried for a long time, and the frying time is about 10 minute.
1.2.5. Finally, the fried chicken breast can be put on the plate. It can be served with lemon and green vegetables, and it tastes more refreshing!
2, the practice of fitness chicken breast 2
2. 1, prepare ingredients
Chicken breast is about 250g, 10g consumes oil, 5g is light soy sauce, a little cooking wine, starch, pepper and Chili powder.
2.2, specific practices
2.2. 1. Wash the chicken breast, pat it loose on both sides with the back of a knife, and cut it into thin slices, which is easy to taste and tender.
2.2.2. Pour all the curing materials into a bowl, soak the chicken breast, massage and pat it with your hands, and then cover it with plastic wrap overnight.
2.2.3, open a hot pot, put the oil, and then add the chicken breast, stir-fry over low heat, you can put a little fuel consumption.
2.2.4. Finally, stir fry and plate.
3, the practice of fitness chicken breast three
3. 1, prepare ingredients
Chicken breast 150g, broccoli 150g, mushroom 100g, a slice of ginger, a clove of garlic, two small roots of red pepper, 20g of oyster sauce, 5g of soy sauce, 3g of sugar, salt 1g, water and corn starch.
3.2, specific practices
3.2. 1. Cut the mushroom in half, tear the broccoli into small flowers, and cut the chicken breast into small pieces.
3.2.2. Add a little salt and freshly ground black pepper to the chicken breast, add 3 ~ 5g starch, knead well, add appropriate amount of water, knead well and marinate for 10 minutes.
3.2.3. Boil the water, drop some oil, first add broccoli, blanch for half a minute, then add edible fungi, blanch for one minute, scoop up and drain for later use.
3.2.4. Heat the pan with medium fire, and pour a little oil to continue heating. If the temperature is a little higher, the fried meat will not be sticky and tender. Then add the marinated chicken breast and slide it quickly. Add minced garlic and Jiang Mo in the process and stir-fry until the chicken turns white.
3.2.5, add mushrooms, red pepper, broccoli stir-fry evenly, pour in the mixed seasoning, stir-fry evenly, finally pour in the sauce, simmer for a while, and take it out!
Practice of fitness chicken breast II. Nutritional value of chicken breast
1, chicken breast is high in protein, but low in calories.
The same is100g of skinless chicken breast, with only 133 calories, while chicken legs are 18 1 calories and chicken wings are 194 calories.
2. Chicken breast is tender and tender.
100 grams of chicken breast contains about 5 grams of fat, but even so, its fat content already belongs to the bottom of meat. Fitness and weight loss people can use chicken breast instead of pork and other foods whose fat is out of control.
3. Chicken breast can bring strong satiety.
Can reduce appetite and prevent overeating. The result of a mouthful of protein is that you won't feel hungry after eating a chicken breast for about 3 hours.
Chicken breast is a very healthy food.
It also contains imidazole moss, which can improve people's memory and relieve fatigue caused by exercise.
Chicken breast plays an important role in the growth and development of human body.
Phospholipids contained in chicken breast are one of the important sources of fat and phospholipids in the dietary structure of China people. It has the effects of warming middle warmer, invigorating qi, tonifying deficiency and essence, strengthening spleen and stomach, promoting blood circulation and strengthening bones and muscles.
Delicious secret of fitness chicken breast
1. Seal and marinate before cooking to make the chicken breast tender, smooth and juicy.
Chicken breast is difficult to taste whether it is fried or cooked, so it will taste better if it is sealed and marinated for a while.
2. pat the loose meat with a cross knife to make the chicken breast less firewood.
Find the fascia of the chicken breast, place it upward, and then use a knife with a thin cross knife, not too deep. Then, turn the chicken over and pat it with the back of the knife until the whole chicken is flapped loose. This practice destroys the fascia structure of chicken breast meat, which can avoid the "firewood" smell of chicken breast meat caused by too much fiber and too little fat to some extent.
3. Use seasonings correctly to avoid high calorie intake.
In the process of cooking chicken breast, you can add other seasonings, but don't add high-calorie seasonings. Seasonings that can be selected are: lemon peel, vanilla, rosemary, basil leaves and so on.
4. Fry in a non-stick pan to ensure that the meat is tender and delicious.
If it is fried chicken breast, you can choose a non-stick pan for cooking. Frying chicken breast with less oil or no oil in a non-stick pan can prevent excessive fat intake. Pickled chicken breast is easy to taste. Hold the heat and fry until golden on both sides. At this time, the meat is the most tender and delicious.
Cooking should be done slowly at low temperature to ensure that the nutrition is not lost.
In fact, many people will get tired of eating boiled chicken breast. But simple boiling can also make chicken breast delicious. Prepare a heatable sealed bag, put it into chicken breast slices, add seasoning, seal it, store it in vacuum, and put it in water at 65℃ for 45 minutes. This method can lock the moisture in the chicken breast and keep the fresh taste and nutrients of the chicken breast.