How to eat chicken breast meat to lose weight and make it delicious

Chicken breast can be cooked in water and served cold, pan fried for seasoning, paired with vegetables, grilled at low temperature, and ground into minced meat to achieve a low-fat and delicious taste. The high protein and low-fat characteristics of chicken breast make it the preferred ingredient for weight loss, and the key lies in controlling the amount of fat added and the choice of cooking methods.

1. Boiled and Cold Salad:

Cut chicken breast into thin slices, boil in boiling water for 3 minutes, remove from ice water, tear into thin shreds, and pair with cucumber shreds, carrot shreds, and other vegetables. Season with soy sauce, vinegar, spicy millet, and minced garlic. This method maximizes the retention of protein content, with only 165 calories per 100 grams. The calorie content of cold sauce is controlled within 20 calories, which can ensure satiety and avoid excessive calorie intake.

2. Pan fry seasoning:

After patting the chicken breast with the back of a knife, marinate it with black pepper, rosemary, and lemon juice for 20 minutes. Spray a small amount of olive oil on both sides of the pan and fry for 2 minutes. The formation of a coking layer on the surface can enhance the flavor. Use 5 grams of oil per serving, which is about 45 calories, and pair it with asparagus or broccoli. Pay attention to making knife marks on the surface of the chicken before frying to help enhance its flavor, and use low to medium heat throughout the process to prevent the meat from becoming stale.

3. Vegetable pairing:

Cut chicken breast into small pieces and stir fry them with heat-resistant vegetables such as colored peppers, zucchini, mushrooms, etc. Use a non stick pan to reduce oil consumption. The dietary fiber in vegetables can slow down gastric emptying rate, and when combined with the protein provided by chicken breast, it can make postprandial satiety last for more than 4 hours. It is recommended to mix vegetables and chicken in a 2:1 ratio, and when cooking, prioritize using naturally flavorful ingredients such as mushrooms and tomatoes to reduce the use of seasonings.

4. Low temperature slow baking:

After applying salt and spices to the whole chicken breast, wrap it with tin foil and place it in the oven at 60 ℃ for slow baking for 1 hour. Low temperature cooking can slow down the contraction of muscle fibers, keeping the meat fresh, tender, and juicy. It reduces 30 calories per 100 grams compared to frying. Batch production and refrigeration can be done in advance, sliced and used to make sandwiches or salads, avoiding the hassle of choosing high calorie takeout during weight loss.

5. Mash into minced meat:

Crush the chicken breast and add chopped onions and whole wheat bread crumbs to make a meat patty. Bake in an air fryer at 180 ℃ for 15 minutes. This method can change the texture of chicken meat and is suitable for people who are sensitive to the taste of wood. Each meat patty contains about 20 grams of protein and is controlled within 150 calories. Can be paired with sugar free tomato sauce for consumption, reducing calorie intake by about 200 calories compared to traditional frying methods. When choosing chicken breast meat, cold fresh meat should be preferred over frozen meat, as cold fresh meat has less muscle fiber damage and better taste. It is recommended to thaw slowly in the refrigerator to avoid bacterial growth caused by room temperature thawing. 3-4 chicken breast meat meals can be arranged per week, with an intake of 150-200 grams per meal, paired with different vegetables and cooking methods to prevent taste fatigue. Eating chicken breast meat within 30 minutes after exercise can better promote muscle synthesis, and it is recommended that fitness enthusiasts supplement it after strength training. When storing, the seasoned raw meat can be divided and frozen separately, taking one portion at a time to avoid repeated thawing. Pay attention to individual digestion, as excessive protein intake in some populations may cause intestinal burden.