Chopped Dukan chicken cutlets in the oven turn out tasty and juicy, especially when hot. You can prepare them not only for those who adhere to the diet of the same name, but also for everyone else. Since the cutlets are low in fat, they do not contain semolina or wheat flour, starch, they can be prepared for those who are watching their figure or for some other reason do not eat fatty meat, even if it is chicken. Sweet pepper in minced meat gives the cutlets a flavorful twist and makes them juicier - this is valuable if breast meat is used for minced minced meat.
Ingredients
- 400 g chicken fillet
- 1 chicken egg
- 1 sweet pepper
- 1 onion
- 2 tbsp. l. rye bran
- 0.5 tsp. salt
- 1/5 tsp. ground black pepper
- 1 tbsp. l. vegetable oil
- greens and vegetables for serving
Preparation
1. To prepare chopped cutlets, use white chicken meat (breast) or red meat (thigh or drumstick). Wash the pieces and trim off all unnecessary fat, skin, cartilage and bones.
2. To speed up the process, you need to take a large, sharp knife. To make the chopped cutlets soft and juicy, the pieces should be small.
3. Add rye bran, salt, spices to a bowl with chopped minced meat and beat in a chicken egg.
4. Peel the onion and finely chop. Do the same with sweet peppers, just first remove the seed pod and cut off the stalk. Transfer the chopped vegetables to the bowl with the minced chicken.
5. Mix all ingredients to obtain a relatively homogeneous minced meat with vegetables.
The extra pounds keep haunting you, over-reading books on dietetics make it difficult to sleep peacefully, but how can you do without your favorite “grandmother’s” cutlets? Diet of Pierre Dukan - to help us! Beef cutlets according to Dukan are a tasty, nutritious and quite acceptable dish for those losing weight. No oil, no flour and in the oven. Shall we try?
See the list of products above. There is no need to add anything extra to it. Pepper, seasonings, a little oil or a drop of flour are not our options. Only the freshest selected pulp, oat bran, the smallest onion and part of an egg. For the attack, choose the white; for the other three stages, choose the yolk or whole egg. We will need water for extinguishing.
Let's repeat! The meat must be of high quality - without fat. The pulp is washed with water, blotted with a cotton cloth and twisted in a meat grinder.
Onions are chopped using a grater or a knife.
Added to minced meat along with chicken white, yolk or whole egg. Protein has the fewest calories, but yolk is also acceptable in the alternating phase.
The cutlets roll out small.
Instead of flour, Dukan beef cutlets are rolled in ground oat bran and placed in a baking dish. Opt for a glass form. The cutlets will not burn in it, will not stick and will be cooked perfectly. During the cooking process, you need to add a little water to the pan so that the dish does not fry in it, but rather stews.
Beef cutlets are prepared according to Dukan at a temperature of 200°C. After an hour, remove and cool slightly. Diet food is not served too hot.
Beef cutlets with oat bran turned out healthy, tasty and nutritious. Don't eat everything!
These Dukan chicken cutlets are prepared without eggs. This dietary recipe is ideal for the Dukan diet. It takes minimal time to prepare: about 15 minutes.
What are the benefits of chicken fillet?
The calorie content of chicken fillet is low: only 160-175 kcal per 100 grams. Chicken fillet contains saturated fatty acids and vitamins. The chemical composition of fillet includes manganese, calcium, iron, selenium, phosphorus, copper, sodium and other minerals. Eating chicken fillet has a beneficial effect on the gastrointestinal tract, increases resistance to infections, improves memory, skin condition, and stabilizes the nervous system.
What are the benefits of chili pepper?
Hot chili contains a minimum of calories (approx. 40 kcal per 100 grams), 20% protein, vitamins (A, C, PP, E, B, K), minerals (calcium, phosphorus, zinc, iron, copper, sodium, selenium , magnesium, potassium). The weight of one chili pepper is about 20 grams. Chili strengthens the nervous system and immunity, promotes the production of endorphins, improves mood, and has antibacterial properties. Hot peppers will appeal to connoisseurs of spicy dishes.
How to cook chicken cutlets according to Dukan: recipe
Products:
- 600 g chicken fillet;
- soy sauce - 2 table. l.;
- 4 teeth garlic;
- parsley, green onions;
- pepper (black, chili), salt.
How to cook:
- Cut the fillet into cubes (0.5 cm each). Pour in the sauce, add spices. Mix.
- Chop the garlic. Add to minced meat.
- Remove seeds from chiles. Chop very finely. Mix with fillet.
- Add finely chopped greens.
- Heat the frying pan. Pour oil. Rub over the surface.
- Lay out 1 table. a spoonful of minced meat.
- Fry for 3 minutes and turn over to the other side. To cover with a lid. Hold for 2 minutes. The cutlets are ready.
Let's continue our acquaintance with recipes for dishes created according to the recommendations of a world-famous nutritionist. Let's bake Dukan chicken cutlets in the oven. White poultry meat is suitable for preparing dietary Dukan cutlets. One important point! Dukan chicken cutlets are prepared from chilled, skinless breast meat.
Sweet bell peppers and green onions are a good addition to minced meat. The resulting cutlets will fit perfectly into the “Alternation” - the second stage of the Pierre Dukan diet.
Let's get started. We take the products from the list.
As mentioned above, we need chicken fillet without skin. The skin was removed, and the chicken, after being chopped into pieces, was passed through a meat grinder.
Season with oat bran and mix thoroughly. Left for 10 minutes. Flour is not used in our recipe, because it simply does not exist in dietetics.
While the bran is absorbed into the minced meat, chop the green onions. After which the chopped onion was added to the minced chicken with bran.
A little salt won't hurt. We also added a chicken egg yolk for minced meat. Well, this is to prevent the cutlets from falling apart. Of course, it is advisable to use only proteins in dietary dishes, but they will slightly harm the cutlets. Protein makes the cutlets tough.
Using wet hands, we formed chicken cutlet balls. We put them in a baking dish. Have you noticed that oil is not used to lubricate the mold? The mold was placed in a hot oven for 45 minutes.
Then they took it out and covered it lightly with a towel.
Remove the cutlets to a serving platter and serve. Delicious and dietary Dukan chicken cutlets are ready for tasting! This is what we need. No extra calories, but you only need to eat no more than 2 balls at a time, and not the entire form.
The center with pepper and onion just begs to be put on a fork. Happy dieting!
Dietary chicken fillet dishes are ideal for a high-protein diet. Chicken cutlets according to Dukan - how to cook them correctly, what products can you diversify the recipe?
For a couple
This recipe for Dukan chicken cutlets includes the following list of ingredients: fillet and pumpkin (400 g/300 g), onion and bran (1 piece/1 tbsp). You will also need an egg, salt, seasonings and a couple of cloves of garlic. Additional ingredient – 30 g of cheese with 7% fat content.
Finely chop the fillet (pieces size up to 1 cm). Grate the pumpkin and squeeze out the juice. Chop the onion, squeeze the garlic through a garlic press, grate the cheese. Combine all ingredients, including egg and seasonings. Form cutlets and steam for 20 minutes.
In a slow cooker
You will need 400 g chicken fillet (ground into minced meat), a small onion, an egg, ground pepper and salt. Chop the onion and combine all ingredients. Make 6-8 cutlets with wet hands and place in a bowl. Set the Soup/Steamer mode (optimal cooking time is 20-25 minutes). 10 minutes before cooking, turn the cutlets over to the other side.
For Attack
You will need 500 g of fillet, seasonings, salt. Pass the fillet through a meat grinder along with a small onion and a couple of cloves of garlic, add seasonings and salt. Steam the formed cutlets for 20 minutes.
In the oven
These original chicken cutlets combine minced meat (50 g) and crab sticks (100 g). You will also need bran (9 g), an egg, 30 ml of skim milk, half an onion, seasonings and salt.
Soak the bran in milk and leave to swell. Finely chop the onion, grate the crab sticks, add to the bran. Add minced meat, onion, egg and seasonings to the total mixture. Salt and knead the minced meat. Place the formed cutlets on a baking sheet sprinkled with bran, and lightly sprinkle with bran on top. Bake for 20-25 minutes (180 degrees).
From minced meat and cottage cheese
To prepare cutlets, take 300 g of minced chicken fillet, a couple of eggs and 200 g of low-fat cottage cheese. You will also need seasonings, salt, 1 pc. onions and zucchini (recipe not suitable for Attack).
Chop the onion, grate the zucchini, mash the cottage cheese, combine everything with minced meat and seasonings, and beat the eggs into the cutlet mixture. Stir and make cutlets. Pour water into a frying pan, heat it, place the cutlets there and simmer them under the lid over high heat for 5 minutes, turn over and cook for another 5 minutes.
With soy sauce
Take 1 kg fillet, 3 tbsp. soy sauce, 5 cloves of garlic and herbs. You will also need seasonings and salt. Finely chop the meat, add sauce, chopped herbs and crushed garlic. Knead the minced meat. Make cutlets and bake them in the oven (20 minutes, 200 degrees). You can steam these same cutlets (20 minutes) or simmer them in a frying pan.
Dukan chicken cutlets can be prepared in any convenient way - it is only important not to use a large amount of fat when cooking (it is only permissible to grease the surface of a baking sheet or frying pan with oil, nothing more). This dish is very filling, making it easy to stick to your diet.
