12 Delicious and Healthy Chicken Breast Diet Menu Recipes

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Who says diet food can’t be delicious? If you can prepare it healthily, diet food can be delicious and safe to eat. One delicious diet menu and weight-friendly is chicken, especially the breast.

Here is complete information about processed chicken for diets, ranging from nutritional content to recommendations for healthy chicken breast recipes that can be consumed during a diet.

chicken breast

Nutritional Content of Chicken Breast

Before discussing the chicken breast menu for diet, let’s first see what nutritional content is in chicken.

1. Protein Content of Chicken Breast

First is the protein content. Large chicken breasts have a higher protein value than other parts such as thighs. In an 80-gram chicken breast, there are about 25 grams of protein, which is higher than the thigh, which is only 21 grams.

This protein is very important for cell regeneration and muscle mass growth. Hence, chicken breast is often a mainstay menu for bodybuilders who want to build their muscles.

2. Less Fat Content in Chicken Breast

Second, in terms of fat. Compared to chicken thighs, chicken breasts have less fat content. There are only about 2 grams of saturated fat in chicken breast. Meanwhile, chicken thighs of the same size can contain 3-3.5 grams of bad fat.

However, what needs to be considered is the skin on the chicken breast. Usually, this part of the skin has a lot of fat. So, it is highly recommended to remove the skin first before processing it.

3. Lower Cholesterol Level of Chicken Breast

Third, for cholesterol issues, chicken breasts are also better than chicken thighs. Both are foods with moderate cholesterol levels. Cholesterol in chicken breast is lower than in red meat such as beef or mutton.

So, eating chicken is less harmful to your health than beef or mutton.

4. Chicken Breast Calories Are Lower

Last but not least, calories. This is the main consideration for people on a diet. No need to worry because chicken breast has a lower calorie value than thighs. A large chicken breast has 170 calories, while chicken thighs of the same size can have up to 200 calories.
From this explanation, you can see that the breast is the best part you can eat from chicken. The next question is how to prepare a chicken breast diet menu that is not only delicious but also healthy.

Chicken Breast Diet Menu Recipes

Here are some recommended chicken breast recipes for your diet that you can try!

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1. Chicken Sandwich

The first chicken breast diet menu recipe is a chicken sandwich. This menu is suitable for you to enjoy as a breakfast menu. You can combine chicken with vegetables such as tomatoes and lettuce for the filling mixture. As for the bread, it is highly recommended to use whole wheat bread, which takes longer to digest by the body.

Ingredients:

  • Chicken breast cut lengthwise.
  • 2 pieces of fresh lettuce.
  • 1 tomato.
  • 1 clove of onion.
  • 1 tbsp olive oil.
  • Salt and pepper to taste.

How to make:

  1. Marinate the chicken breast with olive oil, salt, and pepper.
  2. Prepare a slice of whole wheat bread for the sandwich.
  3. Place a piece of fresh lettuce leaf on the bread.
  4. Add sliced tomatoes and onions.
  5. Place the chicken on top.
  6. Pile on more lettuce, tomatoes, and onions.
  7. Finally, close with a piece of whole wheat bread.
  8. A healthy and practical sandwich is ready to eat.

2. Lemon Spiced Grilled Chicken

Grilled chicken breast is a delicious and healthy lunch. Its high protein content can give you the energy to continue the rest of the day. Also, grilling chicken is healthier than frying it, as long as you don’t burn it. Don’t forget to remove the skin before roasting the chicken. Here are the ingredients and how to make lemon-roasted chicken.

Ingredients:

  • 250 grams of skinless chicken breast that has been cleaned.
  • 2 shallot cloves.
  • 1 clove of garlic.
  • Salt.
  • 2 tbsp olive oil.
  • Lemon.
  • Pepper.

How to make:

  1. Combine shallots, garlic, salt, pepper, olive oil, and lemon juice in one container.
  2. Stir until all are mixed.
  3. Marinate the chicken breast with the marinade that has just been made and let it sit for 15 minutes to absorb it.
  4. Grill the chicken for 10-15 minutes.
  5. Enjoy with brown rice or boiled potatoes.

 

3. Chicken Meatballs

If the previous two menus are suitable for you to make breakfast and lunch menus, this one menu can be a healthy and filling chicken breast diet food menu choice. The ingredients and how to make it are not too complicated. Ready to take notes? Here’s how.

Ingredients:

  • 250 grams of washed skinless chicken breast.
  • 1 clove of garlic.
  • 2 cloves of shallots.
  • Bread flour.
  • Grated cheese.
  • 1 egg.
  • Salt.
  • Pepper.
  • Butter.

How to make it:

  1. Puree the chicken breast meat.
  2. Mix the eggs, salt, pepper, and breadcrumbs in another bowl.
  3. Add the pureed chicken meat and knead until the mixture is absorbed into the meat.
  4. Shape the mixed meat into small balls.
  5. Melt butter in a hot pan and saute shallots and garlic until fragrant.
  6. Add chicken meatballs and cook until browned.
  7. Drain to cool.
  8. Put them in a lunch box so you can take them everywhere.

4. Chicken Salad

Ingredients:

  • 2 pieces of boneless chicken breast.
  • 1 bunch of fresh watercress.
  • 1 cup cherry tomatoes.
  • Salt, to taste.
  • Pepper, to taste.
  • Olive oil.

How to make:

  1. Preheat the oven to 177°C. Coat a baking sheet with olive oil.
  2. Wash the chicken breasts and pat them dry with a paper towel.
  3. Season the chicken breasts with salt and pepper and knead.
  4. Place the chicken breasts on the baking sheet when the temperature has reached 177°C. Bake for 30 minutes. Take out and allow to cool.
  5. Cut the chicken breast using a fork.
  6. In a bowl, place the chopped lettuce and tomatoes. Then add the chicken. The salad is ready to serve.
  7. *For extra flavor, season the chicken with rosemary, oregano, or dried thyme before grilling. To get your carbohydrate intake, add diced boiled potatoes.
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5. Chicken Soup

Ingredients:

  • 2 boneless chicken breasts.
  • 2 carrots, cut to taste.
  • 1 cauliflower, cut.
  • 1 potato, diced.
  • 2 celery stalks, cut and remove leaves.
  • 2 cloves of garlic.
  • 3 shallots.
  • Salt, to taste.
  • Pepper, to taste.
  • 300 ml water.

How to make:

  1. Prepare a large pot with water and chicken breast. Cook over medium heat until boiling for about 20 minutes or until the chicken is cooked.
  2. Remove the chicken breast, and wait until it cools. Cut according to taste.
  3. Cut fresh vegetables such as carrots, cauliflower, potatoes, and celery.
  4. Prepare a pot, and boil vegetables with chicken broth for about 10 minutes or until soft.
  5. Add chicken, and stir well. Chicken soup is ready to serve with brown rice.
  6. Add salt, pepper, crushed garlic, and shallots. Stir well.

6. Colorful Chicken Satay

Ingredients

  • 1 chicken breast
  • 1 yellow/green bell pepper
  • 1 cup cherry tomatoes
  • ½ pineapple
  • Olive oil
  • Salt, to taste
  • Pepper, to taste
  • Oregano, basil and dried parsley
  • Skewers

How to make:

  1. Wash chicken breast thoroughly, and pat dry with a paper towel.
  2. Sprinkle with salt and pepper, and squeeze the chicken breast. Let stand for at least 1 hour so that the spices are absorbed.
  3. Cut the chicken breast into cubes.
  4. Also, cut vegetables such as bell peppers or pineapple into cubes.
  5. Prepare skewers, and arrange the chicken alternately with vegetables. You can also add cherry tomatoes.
  6. Marinate the skewers with olive oil.
  7. Grill the skewers until cooked and the chicken changes color.
  8. Sprinkle with herbs such as oregano, basil, or dried parsley. Ready to serve.

7. Grilled Chicken Stuffed with Spinach and Tomatoes

Ingredients:

  • 2 large chicken breasts.
  • ½ cup sundried tomatoes.
  • ½ cup spinach, coarsely chopped.
  • ½ cup mozzarella cheese.
  • Salt, to taste.
  • Pepper, to taste.
  • Olive oil.

How to make:

  1. Sprinkle salt and pepper on the chicken breast. Squeeze and let stand for at least 1 hour to absorb the spices.
  2. Cut the center of the chicken breast without breaking it (like cutting a hotdog bun). Use it to stuff the chicken
  3. breast with tomatoes and spinach.
  4. Open the cut and add spinach, sun-dried tomatoes, and cheese.
  5. To prevent the filling from spilling out, stick a toothpick in it.
  6. Heat a skillet with olive oil. Grill the chicken on both sides until cooked through using medium heat. Ready to serve.

8. Stir-fried Chicken Breast with Asparagus & Sweet Potato

Ingredients:

  • 1 boneless chicken breast.
  • 1 tbsp olive oil.
  • Salt, to taste.
  • Black pepper, to taste.
  • 3 cloves garlic, minced.
  • 1 sweet potato, peeled and diced.
  • ½ cup chicken stock.
  • ½ cup fresh asparagus, cut into lengths.
  • ½ tsp fine sea salt.
  • ½ teaspoon black pepper.

How to make:

  1. Cut the chicken breast into cubes and season with salt and pepper.
  2. Heat a skillet over medium heat, add olive oil, garlic, and chicken
  3. Sauté the chicken for 7-10 minutes or until cooked through. Stir well. Remove the chicken
  4. In the same skillet, add sweet potato and chicken stock. Cook for about 7-10 minutes until the sweet potato is cooked.
  5. Add asparagus and cook for 4-5 minutes until softened.
  6. Add the chicken to the wok and stir until well combined.
  7. Season with salt and black pepper. Mix well, ready to serve
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9. Chicken & Cucumber Salad with Greek Dressing

Ingredients:

  • 2 cucumbers
  • 2 tbsp olive oil
  • 1 boneless chicken breast
  • 1 tsp dried oregano
  • Salt, to taste
  • Pepper, to taste
  • ½ lemon
  • 1 cup cherry tomatoes, halved
  • Feta cheese, for topping
  • Dressing ingredients
  • 1 tbsp extra virgin olive oil (for salad)
  • ½ tsp apple cider vinegar
  • 1 tbsp dried oregano

How to make:

  1. Use a noodle-shaped cucumber cutter. Cut into noodle-like lengths.
  2. Season the chicken with oregano, salt, and pepper. Squeeze and let rest for at least 1 hour.
  3. Heat olive oil in a pan. Cook the chicken until cooked through and golden in color. Cook for about 8 minutes on each side. Remove.
  4. Squeeze the lemon over the chicken. Let sit for 10 minutes to marinate
  5. To make the sauce, combine all ingredients and mix well.
  6. In a large bowl, place chicken, cucumber noodles, tomatoes, and feta cheese. Pour over the sauce and be ready to serve.

10. Mushroom Sauce Chicken

Ingredients:

  • 1 tbsp olive oil.
  • 4 boneless chicken breasts.
  • 3 cloves garlic, finely chopped.
  • 1 shallot, finely chopped.
  • 1 cup cremini mushrooms.
  • ¼ cup shitake mushrooms.
  • ½ cup low-sodium chicken broth.
  • ¼ cup yogurt.
  • Salt and pepper to taste.

How to make:

  1. Season the chicken with salt and black pepper. Meanwhile, heat the olive oil in a pan.
  2. When the oil is hot, add it to the pan and cook for 3 minutes, or it will turn brown.
  3. Flip the chicken sides and cook for another 3 minutes. Remove and place on a plate.
  4. To make the sauce, heat the olive oil and add the cremini mushrooms, shallots, garlic, and shitake to the skillet.
  5. Sauté for about 3 minutes, until the mushrooms are lightly browned. Season with salt and pepper
  6. Add the chicken stock and cook for 10 minutes.
  7. Turn off the heat, add the yogurt and stir well until thickened.
  8. Pour the sauce over the chicken, and it’s ready to serve.

11. Greek Salad with Shredded Chicken

Ingredients:

  • 2 cups boiled and shredded chicken breast
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 4 tomatoes, diced
  • 1 red onion, chopped
  • 3⁄4 cup feta cheese
  • 2 Tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1⁄4 cup olive oil
  • Salt and black pepper to taste

How to make:

  1. Combine chicken, cucumber, bell pepper, tomato, onion, and feta cheese in a bowl.
  2. In a separate bowl, combine the vinegar and oregano with a pinch of salt and pepper.
  3. Pour the dressing over the salad.
  4. Store it in the refrigerator for 30 minutes to make it more delicious.

12. Thai-style Chicken Stir-Fry

Ingredients:

  • 1 tbsp olive oil
  • 1 shallot, thinly sliced
  • 2 green chilies, sliced
  • 4 garlic cloves, minced
  • 2 pieces of boneless skinless chicken breast, diced
  • 2 tbsp fish sauce
  • 1 tbsp granulated sugar
  • 1 Tbsp low-sodium soy sauce
  • 2 cups fresh basil leaves

How to make:

  1. Heat oil in a wok
  2. When hot, add the onion, green chili, and garlic. Stir-fry for 2 minutes
  3. Add the chicken and cook for 2 to 3 minutes, until the meat starts to brown
  4. Add fish sauce, sugar, soy sauce, and basil leaves, and cook for 1 minute.

The chicken breast recipes above can make your diet enjoyable. For variety, look for as many chicken recipes as possible. A diet that is not burdensome has a higher chance of success. Good luck!