Chicken Breast Low Calorie Meals: Healthy and Tasty Recipes for the Fit You
- Published -
- Reading Time: 5 minutes
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Written by - Chiranjeev Jaiswal
- Reviewed by - Dr. Josh Johnson
Are you aware of the fact that one of the healthiest and most adaptable forms of protein is chicken breast? It is very nutrient dense and has low fat content, making it a favorite for fitness and health enthusiasts or busy people’s diets. But if we are being honest, plain chicken breast can get boring really quick. Well, the good thing is that with the right recipes, it is possible to make this rather ordinary ingredient into high flavor, low calorie dishes.
This blog is geared towards low calorie chicken breast casseroles that are both interesting and easy to make. In between, we will offer some useful tips, bust some health myths, and even add a few anecdotes and professional insights to make it more enjoyable and fun. Let us begin!
Why Chicken Breast Is Your Ally In Fitness
In case you have ever wondered why chicken breast is popular in healthy diets, well:
Less Calories Compared To Protein: A 3 ounce piece of chicken breast contains roughly 130 calories and 26 grams of protein.
Chicken breast is versatile because it goes well with a myriad of flavors and cuisines; you can use it to bake, grill or even stir fry!
When asked the question, “Does chicken Breast make you gain weight?” Nutritionists all over the world can be heard exclaiming “Myth busted!”
In keeping with societal norms, a lot of people tend to categorize chicken breast as boring or unhealthy – even downright fattening especially when combined with sauces. Chicken breast is only unhealthy when paired with foolishly high sugar or fat content sauces and oils. So long as you stick to healthy wholesome recipes, you have absolutely nothing to worry about.
Recipe 1 - Lemon Herb Grilled Chicken with Steamed Veggies Servings: 250 Calories per Serving
Ingredients –
- 4oz chicken breast
- 1 tbsp olive oil
- Juice of one lemon
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper.
- Broccoli, carrots and zucchini.
Instructions Combine olive oil, lemon juice, garlic powder, oregano, salt, and pepper. Allow the mixture to marinate the chicken for half an hour.
Grill chicken on medium heat for 4-5 minutes for each side.
Serve along with steamed vegetables.
Pro tip: For a spicy addition, chili flakes may be added.
I think it is worth remembering that, according to Lisa James, a nutritionist, “Soaking poultry with active ingredients such as lemon juice or yogurt not only makes taste better chicken but makes the protein easier to digest.”
Recipe 2: Spicy Chicken Lettuce Wraps
Directions: Pack about 200 calories per serving.
Ingredients:
4 oz ground chicken breast
1 tbsp low sodium soy sauce
1 tsp sesame oil
1 tsp sriracha sauce
1 clove garlic minced.
Butter lettuce leaves
Instructions:
Heat sesame oil in a pan and sauté garlic. Add ground chicken and cook. Stir in soy sauce and sriracha. Spoon the mixture into butter lettuce leaves and serve.
Case study: My friend Sarah substituted her usual tacos with these wraps and over the course of a month she revamped felt an increased energetic boost. She lost a whopping five pounds. These wraps became her go to dinner!
Tips to Keep Chicken Breast Juicy
Don’t overcooking: Use chicken thermometer; chicken is perfectly cooked at 165 degrees.
Soak It: soaks chicken in brine solution for thirty minutes before cooking.
Rest And Sand Which Slicing: Let the cooked chicken lock in the juices rest on the sandwich for five minutes before slicing.
Recipe 3: Noodles of Zucchini Served with Chicken and Pesto
280 Calories are found in each serving.
Ingredients:
Diced 4 oz chicken breast
Spiralized 2 zucchinis
2 tablespoons of basil pesto, adjustable to preference
1 tablespoon of olive oil
Optional Cherry tomatoes
Instructions:
Sauté chicken in olive oil until golden; grate it fine with a pan.
Afterward incorporate zucchini noodles and stir for two-three minutes.
Add in the pesto and stir until combined.
For enhanced taste and appearance, add the cherry tomatoes on top.
Are Zoodles Dull? Myth Exploration
Pasta cravers, think zucchini noodles are bland and tasteless? Proof says that’s a big nah! Once you pour the fragrant pesto and juicy chicken over noodles, they’re pure magic. Not to mention they work great as low-calorie substitute for noodles.
Easy Meal Preparation
Do you find yourself slow in consumption of foods as you’re most productive on busy days? Here’s some tips to get you back on the track of doing so:
Cook in bulk: For starters, you can grill several chicken breasts at once and keep them in airtight containers.
Pair chicken with sides that go well with it, such as quinoa, salads or roasted vegetables; this will minimize monotony.
After chopping cooked chicken, freeze for up to three months; remember to slice them into portions to make it smoother.
Personal narration: I realized meal prepping would save my sanity, and as a working mom those quick, healthy meals made my kids love me more.
Recipe 4: Chicken Salad with Cell Breakers
Calories: Each serving contains 300 calories
Ingredients
4 oz grilled chicken breast, sliced
1 cup cooked quinoa
1 cup spinach
1/4 cup diced cucumbers
1 tbsp olive oil
Juice of half a lemon
Salt and pepper to taste
Preparation steps
Put quinoa, spinach, cucumber, and chicken in a bowl.
Drizzle with olive oil and squeeze fresh lemon onto it.
Mix and sprinkle with salt and pepper.
Insights from experts: Doctor Amanda Cruz says, “Chicken and Quinoa balance beautifully together post workout since chicken is rich in proteins and quinoa has unsaturated fats”.
Myth Busting: Is Eating Chicken Every Single Day Harmful?
It is often rumored that there are health disadvantages to consuming chicken especially because of the antibiotics or hormones that farmers use. Check the facts: most poultry that is sold today is entirely free of such added ingredients. Just make sure to purchase organic or local to feel better.
Great Tips for Those on the Go
Keep It Simple: make sure to always have pre-cooked chicken ready at your disposal.
One-pot themes: chicken stir-fries or even soups are much easier on unmotivated days.
Use spices: Sprinkle some cumin and turmeric to the chicken for different tastes.
Conclusion
There is a common misconception people have which relates healthy eating with boredom and wastage of time. However these low calorie chicken breast recipes prove otherwise. While emphasizing on staying healthy, remember that it is a journey and not a destination. With all things considered, be creative inline with your experimenting and how much flavor or ingredients you are adding to the dish. Cheers to a healthier self!
FAQs
- What can I do to make sure that my chicken breast is not dry and tasteless?
- Chicken is kept moist by brining, marinating, and cooking it to the right internal temperature.
- Which veggies will not add more calories and go well with chicken breast?
- Some great options are steamed vegetables, quinoa, zucchini noodles, and even some leafy greens.
- Can I prepare chicken breast for the week and keep it in my fridge?
- Yes, chicken breast can be cooked and refrigerated for a maximum of four days. It can also be frozen for three months.
- On average, how many calories can one expect to have per chicken breast meal?
- It varies by specific recipe, but most low calorie dishes made with chicken breast are within the range of 200 to 400 calories.
- What are some low calorie chicken breast recipes for those in a time crunch?
- Chicken stir fries, lettuce wraps, and grilled chicken salads are all quick and healthy options.
- Is it good for a health if I eat chicken breast every day?
- Eating chicken breast every day is not a health hazard, provided other proteins and vegetables are consumed in fitness.
- How can I increase the flavor of chicken breast without adding more calories?
- There are no extra calories when using spices, herbs, and citrus juices to enhance flavor.
- Compared to fried chicken breasts, is grilled chicken breast better for you?
- Yes,by grilling chicken, less oil is used, and the natural nutrients of chicken is also retained.
- Is it possible to use frozen chicken breast for these recipes?
- Yes. Just make sure that it is defrosted thoroughly before being cooked for even texture and taste.
- What’s the best way to portion chicken breast for weight loss?
- Stick to a 3-4 ounce serving size which is approximately the size of your palm.
