Chicken is a very popular meat in Vietnam. This food is delicious, nutritious, and does not cause weight gain. However, when eating chicken, do you know of a valuable and protein-rich part that does not cause weight gain? That is chicken breast.
Chicken breast is a lean meat taken from the lower chest muscles of the chicken. Each whole chicken contains one chicken breast with two halves, usually separated into breast portions during the butchering process.
According to the Vietnam Food Composition Table by the National Institute of Nutrition (Ministry of Health), 100g of boneless, skinless chicken breast contains about: 110 calories, 26g of protein, 1g of fat, 75mg of cholesterol, 85mg of sodium.
On the other hand, the same portion of chicken breast with skin contains 172 calories, 9.3g of total fat, and a slightly lower amount of protein. On average, a small chicken breast contains 55% of the recommended protein intake for an individual, based on the daily values recommended for a 2,000 calorie diet. The exact nutritional value and calorie content of a chicken breast may vary depending on the size.
Health benefits of chicken breast
High protein content
Chicken breast has a high protein content, with 18 grams of protein per 100 grams. Protein is necessary for building strong muscles and can prevent muscle loss.
Rich in minerals and vitamins
Chicken breast contains a wide range of minerals and B vitamins, which are beneficial in preventing various diseases such as cataracts and skin disorders, helping reduce weakness, boosting the immune system, regulating digestion, preventing heart disorders and high cholesterol.
Aids in weight loss
Chicken breast is an excellent food for weight loss. Those who are following a weight loss diet should include chicken breast in their meals to see results. The high protein content in chicken breast helps keep the stomach full.
Reduces the risk of cancer
Scientific studies have shown that consuming chicken breast can reduce the risk of cancer, especially colorectal cancer. Regular consumption of chicken breast can reduce the risk of cancer to a certain extent.
Reduces the risk of high cholesterol
The cholesterol and saturated fat content in red meat are relatively high compared to chicken breast. Consuming chicken breast regularly can help reduce the risk of high cholesterol and other cardiovascular diseases. This also helps minimize the risk of stroke.
Boosts metabolism
Chicken breast contains vitamin B6, which helps stimulate cellular metabolism and enzymes, which means consuming chicken breast helps maintain the health of blood vessels.
Chicken breast also helps keep your energy levels high and enhances metabolism so that your body can burn more calories.
Achieve your desired shape
Chicken breast’s high protein content helps accentuate your body’s muscles and gives you the desired shape.
Promotes strong and healthy bones
The relatively high protein content in chicken breast helps reduce bone loss. Consuming 100 grams of chicken breast is enough to meet half of your daily protein intake.
Phosphorus in chicken breast helps maintain healthy bones, teeth, and the central nervous system.
Tasty dishes using chicken breast
Sauteed chicken breast
Firstly, one of the simple ways to cook and retain the deliciousness of chicken breast is sautéing.
Sauteed chicken breast is tender, flavorful, not dry, and can be enjoyed with various rich and aromatic sauces.
This dish will surely make you crave for more as it can be easily paired with a variety of vegetables such as cucumbers, lettuce,…
Chicken breast salad
For those who love a healthy lifestyle, chicken breast salad is definitely not unfamiliar.
It is a perfect combination of chicken breast, vegetables, and characteristic dressings such as sesame dressing or simply tossed with oil and vinegar. Depending on your preferences, you can flexibly choose various types of vegetables without getting bored.
A salad dish is low in calories, full of nutrients, delicious, and visually appealing, making it hard to resist, right?
Grilled chicken breast
To add variety to the taste and make the chicken breast more appealing, you can try making grilled dishes using chicken breast.
Grilled chicken breast will have a beautiful golden-brown color, an extremely enticing aroma, intense flavor. The sauces poured over the chicken also contribute to enhancing the taste of the dish.
Chicken breast with orange sauce
A dish that is both visually appealing and has an irresistible taste that you and your family should experience on weekends is chicken breast with orange sauce.
The chicken breast is perfectly golden with a tangy-sweet orange sauce and the fragrant aroma of cilantro. It will definitely stimulate your taste buds!
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