For those who work out, chicken breast is a must-eat. This is because chicken breast is incredibly high in protein and low in fat. Every 100g of chicken breast contains approximately 24g of protein and only 1-2g of fat (after removing the skin). Furthermore, chicken breast boasts a protein absorption rate exceeding 90%, far exceeding that of plant-based proteins.

Not only is it high in protein, chicken breast is also extremely low in carbohydrates, with a near-zero carbohydrate content, which doesn't affect blood sugar fluctuations and is suitable for keto/low-carb diets. While chicken breast lacks carbohydrates, it contains a full complement of essential amino acids. It contains eight essential amino acids that the human body can't synthesize, and its leucine content is particularly high, reaching 2.4g per 100g, directly stimulating muscle synthesis. How could anyone who works out and loses weight not love such an excellent food?


How do you prepare this popular chicken breast? And how can you cook it to maximize its effectiveness? Below, we recommend a simple recipe that maximizes its effectiveness.


Boiled Chicken Breast

Ingredients (1 serving):

(1) 150g chicken breast.

(2) 3 slices of ginger, 10ml cooking wine.

(3) Dipping sauce: minced garlic + 5ml soy sauce + chili pepper + lemon juice (optional).

Steps:

(1) Pre-treatment: Remove the fascia from the chicken breast and cut it into two thin slices (easy to cook without being dry).

(2) Boil in low-temperature water: Boil water in a pot to 70℃ (small bubbles appear but not boiling), add the chicken breast + ginger slices + cooking wine. Turn off the heat, cover and simmer for 15 minutes (use the residual heat to cook thoroughly and make the meat more tender).

(3) Slice and dip: Remove and cut into strips, and serve with low-calorie dipping sauce.

Key:

The water temperature should not exceed 80℃ to prevent the protein from tightening and hardening.

This method has about 190kcal per serving, which is extremely low in calories. So, you can eat it with confidence, you will not gain weight, but will only gain muscle.

In addition to the chicken breast, you can also eat 100-200g of vegetables like broccoli or spinach to help you feel fuller. Fitness and weight loss require a balanced diet and exercise routine. It's also important to pay close attention to your health. Seek medical attention promptly if you have any concerns, and avoid self-help. This can lead to missed treatment windows and worsening of symptoms. I wish you all success in weight loss and fitness.

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