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Satisfying Even on a Diet: Low-Calorie Chicken Breast Cooking
Hello, everyone! I hope you are spending a lively, smiling day.
It has turned properly cold in the mornings and evenings lately. How are you all doing?
Now, if you are health-minded or training, you’ve probably eaten chicken breast at least once. But do you think it’s dry and hard to eat? In this post I’ll show you how to bring out the best in chicken breast, one of my own valuable protein sources!
Nutrients and benefits of chicken breast
Above all, chicken breast is high in protein, low in fat and low in calories. It is also rich in B vitamins, which support energy metabolism. Here are the nutrients per 100 g of chicken breast.
- Energy: about 108 kcal
- Protein: about 23 g
- Fat: about 1 g
I believe in getting the nutrients you need from everyday meals as much as possible, without relying on supplements. In that respect, chicken breast could be called “the classic ingredient for getting protein.”
Recommended daily protein
So how much protein should you eat in a day? According to the Ministry of Health, Labour and Welfare’s “Dietary Reference Intakes for Japanese (2025 edition),” the recommended amounts are:
- Adult men: 65 g (60 g for age 65 and over)
- Adult women: 50 g
For people who exercise regularly or want to build muscle, 1.2–1.7 g of protein per kg of body weight is recommended. For example, someone who weighs 70 kg needs 84–119 g. Because the amount you need depends on your activity and weight, it’s important to set a target that suits you.
Tips for making chicken breast delicious
Chicken breast tends to be dry and hard to eat. But with a little ingenuity it becomes surprisingly delicious! Try these methods.
- Marinate in shio-koji or yogurt: this tenderizes the chicken and adds flavor.
- Cook it at low temperature for a moist finish: managing the temperature prevents dryness. You can do it in a pot or frying pan even without a low-temperature cooker!
- Vary how you steam-fry or boil it: heating it quickly keeps it juicy. Using residual heat to cook it gently is also key.
Three recommended recipes
Here are some easy, tasty recipes using chicken breast.
- Moist low-temperature chicken breast salad: sliced chicken breast on salad greens with a special dressing.
- Easy and juicy shio-koji chicken breast steak: marinate in shio-koji overnight and just pan-fry.
- Fluffy yogurt-marinated curry chicken breast grill: chicken breast marinated in yogurt and spices, baked in the oven for a spicy dish.
Chicken breast is nutritious, and with some ingenuity it’s a versatile ingredient that makes daily meals enjoyable. Please try the cooking methods and recipes I’ve introduced this time! I hope your eating becomes more enjoyable and healthier!
At Orange Fitness in Kai City, we also provide information on healthy eating and advice useful for training. Why not make protein-rich chicken breast your ally and aim for your ideal body? Please stop by the gym.
Today is the youngest day of your life. I hope it is a wonderful day for you all!
Orange Fitness is a semi-personal gym in Kai City, Yamanashi. Learn how coaching works, see our plans and pricing, or book a trial or tour. You are welcome to just look around.