Steamed chicken cutlet - at least 3 words indicate that this is a healthy low-calorie dish. Firstly - chicken, secondly - steamed. Chicken is considered a dietary product. And steam treatment is one of the most gentle and beneficial. Steamed meat, fish and vegetables retain maximum beneficial properties. While during cooking, most of them go into the water. True, along with useful substances, calories also go into the broth. What happens in the steamer?

Everything is preserved in the steamer. Both nutrients and calories. Let's talk about the latter in more detail. Calorie content directly depends on the part of the chicken from which the minced meat for the cutlets is prepared. In addition, additional ingredients are important. To make it easier to understand, let’s look at the example of a low-calorie recipe for chicken cutlets.

Ingredients:

To find out the calorie content of the finished cutlet per 100 g, divide the total calorie content by the total weight:

895.45/1015*100 = 88.22 kcal.

Unlike frying, during which some of the weight of the product is lost, when steaming, the weight is retained. To find out the calorie content of one cutlet, multiply not by 100, but by the number of servings.

On average, the calorie content of chicken cutlets is estimated at 120-140 kcal per 100 g. But eggs, salt, and spices were not used in this recipe. In addition, the breast is the lowest calorie part of the chicken. It is rich in protein, easily digestible and contains no cholesterol or fat (if the skin is removed first). Chicken breast is the most suitable part for preparing dietary dishes.

How to reduce the calorie content of chicken cutlets?

1. Instead of a whole egg, use only the egg white for the minced mixture. The calorie content of eggs is 157 kcal per 100 g. Moreover, it is the yolk that contains most of the calories. If you omit eggs completely, the minced meat may fall apart. Protein can also be replaced with low-fat sour cream.
2. Do not use fatty parts of chicken for mincing. Animal fat is rich in cholesterol, and to get rid of this richness, choose lean cuts of meat. As we have already found out, breast without skin is excellent.
3. Make small round cutlets. The smaller their weight, the lower the calorie content per serving. At the same time, having eaten 2 (even small) cutlets, you won’t want to try a third one.
4. Omit the bread from the recipe. It's better to add a little crackers.
5. To make the cutlet better digestible, add parsley to the minced meat. It promotes better digestion of food, cleanses the intestines, so after lunch with chicken cutlets you will feel light.

For comparison, cutlets cooked with bread and egg contain 138 kcal per 100 g. The table below shows the calorie content and weight of each product according to the recipe.

Calorie content of cutlets per 100 g:

1367/990.5*100 = 138 kcal

As you can see, with the addition of eggs, flour and bread to the recipe, the calorie content increased by almost 49 kcal. At the same time, the calorie content of 1 serving according to this recipe is 171 kcal. Even if you follow a diet in which the energy value of the daily diet is about 1600-1800 kcal, then 1 such cutlet for lunch with vegetables is a completely suitable option. And if at the same time you play sports, and your caloric intake is even higher, then 2-3 steamed chicken cutlets is a good dietary lunch after a workout. The protein contained in the breast will be used to restore muscle tissue.

Do you love meat and can't live without it? Does veganism sound like a bad dream to you? Do the extra pounds still make themselves felt? Don’t give up your favorite dish, just read how to cook chicken cutlets to lose weight, what’s healthy about them and what you can do with them. Read about this in our article.

Chicken cutlets for weight loss

Many of us associate cutlets with something fatty, fried and harmful. But few people know that cutlets can be made not only less high in calories, but even used as the main component of the diet. And we are talking about minced chicken cutlets, the calorie content of which does not exceed 220 kcal per 100 g. And it can be made even smaller by replacing some ingredients.

Therefore, chicken breast cutlets are used in diets such as chicken and. Nutritionists note that they not only promote weight loss, but are also one of the most balanced diets.

This is because chicken breasts have many beneficial minerals and vitamins, but contain almost no fat. And now we’ll figure out how to cook a chicken cutlet low calorie content per 1 piece – 60 kcal.

Steamed chicken cutlet

Cooking time: 25-30 minutes.

Ingredients:

• 300 g minced chicken or breasts;
• half ;
• 0.3 cups oatmeal;
• spices;
• vegetable oil.

Cooking process:

First stage:, onion. Pass the chicken breasts and onions through a meat grinder or chop the onions and add to pre-purchased minced meat.

Second phase: cereal, egg. Add flakes and egg to the minced meat. Before this, the flakes can be soaked a little in water or milk so that they swell. Add spices to taste and mix well.

Stage three: ground meat. Take a steamer bowl and lightly grease it with oil. If you don’t have a double boiler, then put 1/4 of the water in the pan, and when it boils, place a colander on top, also pre-greased. Roll into small cutlets and place in a colander. Cover with a lid and cook for 15-20 minutes. When the cutlets are ready, you can sprinkle them with herbs and serve.

This steamed minced chicken cutlet has calorie content 108-112 kcal per 100 g.

Chopped chicken cutlets

Ingredients:

• 600 g chicken fillet;
• 2 eggs;
• 2 tbsp. l. mayonnaise;
• 1 tbsp. l. starch;
• 20 g each of parsley and dill;
• 1 clove of garlic;
• spices;
• oil for frying.

Cooking process:

Stage one: fillet, onion, eggs, starch, mayonnaise. Take the fillet and chop it very finely. The onion also needs to be chopped. Mix fillet, onion, eggs, mayonnaise and starch into a homogeneous mass.

Stage two: minced meat, spices, herbs. Add salt and pepper to the minced meat and mix well again. Finely chop the parsley or dill, garlic and add to the minced meat. Mix well and beat the minced meat with your hands.

Third stage: oil. Make cutlets that are not too large. Pour oil into the pan. When the oil is hot, place the cutlets in the pan and reduce the gas. Fry until golden brown.

Chicken cutlets chopped from chicken breasts have calorie content 173 kcal per 100 g.

Chicken cutlets baked in the oven

Cooking time – 1 hour.

Ingredients:

• chicken fillet – 1 kg;
• onion – 250 g;
• egg – 1 piece;
• salt pepper;
• breadcrumbs.

Cooking process:

First stage: fillet, onion, salt, pepper, egg. Grind the fillet along with the onion. Add spices, egg and mix well. Leave the minced meat in the refrigerator for 20 minutes.

Second phase: minced meat, breadcrumbs. Make cutlets from the minced meat and roll them in breading. Line a rimmed baking sheet with parchment paper. Place the cutlets and place the baking sheet in the oven preheated to 200° for 30 minutes.

Calorie content chicken cutlet cooked in the oven - 113 kcal per 100 g.

Chicken cutlet with buckwheat

Cooking time – 30 minutes.

Ingredients:

• minced chicken – 400 g;
• boiled buckwheat – 100 g;
• egg – 1 piece;
• onion – 1 large onion;
• breadcrumbs;
• salt, pepper, spices;
• vegetable oil.

Cooking process:

First stage: buckwheat. Wash and cook buckwheat. Leave to cool.

Second phase: minced meat, onion, buckwheat, egg, spices. Peel the onion and chop finely. Mix the minced meat, onion, egg and cooled buckwheat and stir. Add spices and mix again.

Stage three: butter, cutlets, breadcrumbs. Pour some vegetable oil into the frying pan and wait until it becomes hot. At this time, you need to make several cutlets and cover them with breading. Cook the cutlets until they are fried and golden brown. Then sprinkle with herbs and serve. Bon appetit!

Buckwheat with chicken cutlet gives us 95 kcal per 100 g.

Chicken cutlet with zucchini

Cooking time – 40-50 minutes.

Ingredients:

• 700 minced chicken;
• 700 g young;
• 1 onion;
• 1 egg;
• salt, black pepper;
• greenery;
• vegetable oil.

Cooking process:

First stage: zucchini. Wash and grate the young zucchini. Do the same with the onions.

Second phase: zucchini, onions, greens, minced meat, egg. Mix minced meat, grated zucchini, onion and finely chopped herbs. Mix thoroughly, add egg, salt, pepper, mix again and beat the minced meat a little.

Third stage: ground meat. Make medium-sized cutlets and place in hot oil in a frying pan. Fry until golden brown on both sides.

These chicken cutlets with zucchini have calorie content 101 kcal per 100 g.

Chicken cutlet with cheese

Cooking time – 20 minutes.

Ingredients:

• 500 g minced chicken;
• 100 g
• 1 onion;
• greenery;
• 1 egg;
• 15 g semolina;
• spices;
• vegetable oil.

Cooking process:

First stage: minced meat, egg, onion, herbs, semolina. Add egg, semolina and finely chopped onions and herbs to the minced meat. Mix well, add spices.

Second phase: minced meat, butter. Make a flat cake from the minced meat. Cut the cheese into small pieces. Wrap the cheese in a tortilla, forming small cutlets. Fry on both sides in hot oil until cooked (golden crust).

This chicken cutlet fried with cheese has calorie content per 100 grams 185 kcal.

There can be many recipes for chicken cutlets if you change one or two ingredients. The recipe and dietary content of cutlets also depends on the cooking method, for example, a fried chicken cutlet in a frying pan has a higher calorie content than one cooked in the oven, approximately 220 and 115 kcal. The most dietary are chopped steamed cutlets, the calorie content of which is approximately 105-110 kcal.

Of course, a lot depends on what you serve these cutlets with. After all, it’s stupid to combine steamed smoked cutlets with pasta in gravy and hope for quick weight loss. It is best to serve them with stewed or boiled vegetables, as well as porridge without oil.

As you can see, all the recipes are very simple and varied, which means you won’t have any problems creating a menu. You can easily lose weight with this diet and not remain hungry. Tell us in the comments if you have tried similar diets, what results did they bring?

You, of course, have seen guys with beautiful muscular bodies. At least in magazines. In life, they are found, as a rule, only in good gyms and at relevant competitions. However, it is not easy to build such a beautiful relief. And just to maintain it at a constant level requires special nutrition. The mechanisms of muscle building are the same for both a fragile girl who wants to create a seductive figure, and for a still overweight girl, and also for a bodybuilder guy. All of them require protein to successfully form beautiful outlines. Where can I get it? A good old chicken cutlet comes to the rescue.

The calorie content of this type of food is relatively low because chicken, especially meat breeds, has little fat. Basically, all its fat is under the skin, and the breast contains powerful muscles, which produce the most delicious meat. This meat will make excellent steamed chicken cutlets. The calorie content in this case will be the same as for raw chicken breast meat, namely 120 kcal. Moreover, these cutlets will contain 20% protein, that is, such cutlets are of enormous value from the point of view of the body, construction. Simply put, your body will love it. And if you give yourself a strength load while eating chicken cutlets, your muscles will become more beautiful and sculpted. If you need to lose a lot of weight and you are limiting carbohydrates in your diet, only lean meat can save your muscles from being destroyed and turned into fuel.

But is the calorie content always exactly 120 kcal? No, because the calculation of calorie content must take into account the cooking method. Grilling is considered one of the healthiest methods. How many calories are in a chicken cutlet prepared this way? In this case, you need to count not by the mass of the finished cutlet, but by the mass of the raw materials used. That is, you can put 100 g in a grill machine, and the output will be 80 g. And the calories in these 80 will be the same as in 100. You can’t say for sure, because some people like drier cutlets, others less.

How much energy does a cutlet contain? Its calorie content can also vary, but on average it is 195-200 kcal. If you wash off the fat from it under water after frying, it will be approximately 180 kcal. Therefore, it is better to cook using a grill or steam; in this case, the chicken cutlet will have less calories. However, if your soul really craves fried food, it’s better to cook it in olive oil - at least there will be some benefit.

In general, what is so good about chicken meat, besides its availability? Amino acid composition, for example, the amino acid tryptophan in it: in 100g - 128% of the required minimum. Tryptophan helps us sleep well. So if your sleep is disturbed, maybe you should eat more chicken? This meat also contains vitamins B6 and B3, choline, selenium and phosphorus.

In old age, it is especially important to eat a lot of protein, and, as you know, older people do not always have the opportunity to buy pork or beef. Here, chicken can be a good alternative and a way to avoid age-related bone deterioration. Therefore, make sure that chicken is regularly on the table of your elderly relatives.

The effect of selenium on metabolism is also very important. There is little of it in the body, but it protects cell membranes and supports thyroid function. So you will lose weight faster if you often have chicken on your table.

In addition, those who eat chicken 3 times in 7 days are 70% less likely to get sick, so by enjoying chicken today, you protect yourself from intellectual disabilities in old age.

The above arguments were tested by Western scientists, and the chicken was ordinary, from broilers. Even so, the effect of simply eating chicken was amazing. So let it be on your table constantly, even during the weight maintenance stage.

Chicken meat is a well-known and beloved dietary product by many. It is consumed in different forms: boiled, smoked, stewed, baked, fried. You can prepare a lot of different dishes from it, but are they all equally useful for a healthy diet? For example, chicken cutlets.

How many calories are in chicken cutlets?

Three factors influence the calorie content of chicken cutlets. Firstly, this is the recipe according to which they were prepared. For minced meat, use white dietary meat (brisket) or red (thigh meat), which is more nutritious. Cooks put different ingredients into minced meat: flour, bread, semolina, potatoes, which also affects chicken cutlets. Cooking methods also differ - the cutlets are fried, baked, steamed or grilled.

Calories in fried chicken cutlet

Undoubtedly, fried chicken cutlets have the highest calorie content, which is directly related to the frying process. But you can fry them in different ways. If you cook in a significant amount of hot vegetable oil, then the calorie content of a fried chicken cutlet will be much higher than if it were fried over low heat, under a lid with a minimum of fat. But, in any case, the energy value of the dish will not exceed 250 kcal per 100 g of product.

Calorie content of chicken cutlet in the oven

Cutlets in the oven can also be prepared in two ways. For baking, you do not need vegetable oil or other fat (except to grease the baking sheet if it is not covered with a non-stick coating), so the calorie content of cutlets cooked in the oven is significantly lower. You can also use the grill function, which almost all modern ovens have, then the cutlets will turn out with a golden-brown, crispy crust, which will in no way affect. The calorie content of chicken cutlets cooked in the oven is no more than 115 kcal per 100 g of product.

Those who like to feast on meat dishes should know that the optimal diet is a chicken cutlet, the calorie content of which is much lower than that of pork or beef. In this case, it matters whether other parts of the chicken are used.

Chicken meat is useful for people with weak stomachs, as well as those who have problems with the gallbladder and liver. Of course, if you are watching your figure, then these cutlets will be optimal. At the same time, you need to know that using chicken skin in minced meat is not advisable. Firstly, it increases the amount of fat and cholesterol in the product, and secondly, it affects its taste. Chicken breast is considered more dietary, but the legs and other parts of the carcass will make the cutlets more nutritious.

White chicken meat contains:

• protein and protein;
• vitamins PP and B5;
• phosphorus;
• magnesium;
• sodium;
• potassium;
• copper.

It is worth saying that poultry is more sinewy and its meat contains less fat than chicken raised on a poultry farm, so the calorie content of a cutlet made from such minced chicken will be lower, and the meat itself will be more healthy and nutritious.

Calorie content of chicken cutlets

If you use the classic recipe for preparing a chicken cutlet, its calorie content will be no more than 190 -220 kcal per hundred grams of product. At the same time, only fillet, egg, salt, pepper and a little bread were used in the recipe. When adding semolina or cream to the recipe, the cholesterol and calorie content will increase significantly. The energy value of cutlets will be distributed as follows: proteins - 18.2 g, and fats - 10.4 g.

Calorie content of steamed chicken cutlets

When using vegetable oil for frying, the fat and cholesterol content increases significantly, therefore This product is not recommended for use by people with gastrointestinal diseases. Therefore, if you are watching your health and figure, it is best to cook cutlets using steam. Steamed chicken cutlets have a calorie content that is half that of frying. So, 100 grams of food contains 120 kcal. steam cutlets will be: protein about 20 g, and fat only 3.2 g.

If you want a chicken cutlet to have a calorie content of no more than 120 kcal, then steam it and do not add additional ingredients to the minced meat, but use only an egg to hold it together.