How to cook fitness chicken breast
In recent years, fitness craze has swept the world, and chicken breast has become the first choice ingredient for fitness people because of its high protein and low fat properties. However, improper cooking of chicken breast can easily lead to a dry taste. How to cook tender and juicy chicken breast has become a hot topic. This article will combine the hot content of the past 10 days across the Internet to provide you with structured data and practical tips.
1. Nutritional value of chicken breast
Chicken breast is the core ingredient of fitness meals. Its nutritional content is (per 100 grams of edible portion):
| Nutritional information | content |
|---|---|
| heat | 165 kcal |
| protein | 31 grams |
| Fat | 3.6 grams |
| carbohydrate | 0 grams |
2. Comparison of popular cooking methods across the Internet
According to data analysis on major social platforms in the past 10 days, the most popular cooking methods for chicken breast are as follows:
| cooking method | heat index | advantage | shortcoming |
|---|---|---|---|
| Boiled | 85% | Quick, easy and low fat | Easy to dry firewood |
| Fried | 78% | Charred outside and tender inside | Need to control the heat |
| oven baked | 65% | Evenly heated | Takes a long time |
| slow cook | 42% | Extremely tender and smooth | Requires professional equipment |
3. Detailed steps for boiling chicken breasts
1.Material selection: Choose fresh chicken breast and remove fascia and excess fat.
2.Pickled and delicious: Marinate with salt, black pepper, lemon juice, etc. for 15-30 minutes (the ratio of the marinating formula that is hotly discussed on the Internet: salt 1: black pepper 2: lemon juice 3).
3.Control water temperature: Boil the water to 80-85℃ (about to boil but not yet boiling), which is the key to ensuring tenderness.
4.Precise timing: Depending on the thickness, cooking time reference:
| Thickness(cm) | Cooking time (minutes) |
|---|---|
| 1 | 8-10 |
| 1.5 | 12-15 |
| 2 | 15-18 |
5.Let stand and slice: After cooking, let it sit for 5 minutes before slicing to lock in the gravy.
4. Cooking skills that are hotly discussed on the Internet
1.Slow cooking method: Use a constant temperature rod to cook at 60°C for 1 hour to denature the protein more gently and maintain optimal tenderness.
2.Salt water soaking method: Soaking in 5% salt water for 1 hour before cooking can increase the moisture content by 20%.
3.Slapping with the back of the knife: Use the back of a knife to pat the chicken breast to loosen the fibers and shorten the cooking time.
4.Starch coating method: Wrap in a thin layer of starch and cook to form a protective film to reduce moisture loss.
5. Matching suggestions
According to the principles of fitness nutrition, the following combinations are recommended:
| fitness goals | Recommended side dishes | Eating time |
|---|---|---|
| Build muscle | Brown rice + broccoli | Within 30 minutes after training |
| fat loss | Quinoa + Spinach | lunch or dinner |
| Shape | Sweet Potato + Asparagus | Available all day |
6. Frequently Asked Questions
1.Why is my chicken breast always so mushy?
The main reason is that the temperature is too high or the time is too long. It is recommended to use a food thermometer to ensure that the core temperature reaches 74°C.
2.How much chicken breast should fitness people eat every day?
It is generally recommended to consume 1.5-2.2 grams of protein per kilogram of body weight. Chicken breast intake needs to be calculated based on individual protein needs.
3.How to preserve cooked chicken breasts?
It can be stored in the refrigerator for 3 days and frozen for 1 month. It is recommended to portion into single servings and heat over water before consumption.
With the above structured data and practical tips, I believe you will be able to cook tender and delicious fitness chicken breasts. Remember, good ingredients need to be cooked in the right way to achieve maximum value!
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