Boneless Fillet, 500 g

Chicken Boneless Fillet: Weight and Health Benefits

Weight:
The chicken boneless fillet typically refers to the breast cut of the chicken, which is lean and tender. A single boneless fillet usually weighs between 150 to 200 grams.

Health Benefits of Eating Chicken (Boneless Fillet):

1. High-Quality Protein: Chicken boneless fillet is an excellent source of lean protein, essential for muscle building, repair, and overall body maintenance.
2. Low in Fat: Being a lean cut, it contains less fat than other parts of the chicken, making it suitable for low-fat diets.
3. Rich in Vitamins: Chicken is rich in B vitamins, particularly B6 and B12, which are crucial for energy metabolism and brain health.
4. Mineral Content: It contains important minerals such as phosphorus and selenium, which support bone health and immune function.
5. Versatile and Easy to Cook: Chicken fillets can be prepared in various ways, making them a versatile option for healthy meals.

3 Indian Chicken Boneless Fillet Recipes (Step-by-Step)

1. Chicken Tikka

Ingredients:

• 500g boneless chicken fillet (cubed)
• 1 cup yogurt
• 2 tbsp ginger-garlic paste
• 2 tbsp lemon juice
• 2 tsp red chili powder
• 1 tsp garam masala
• 1 tsp cumin powder
• Salt (to taste)
• 2 tbsp oil
• Skewers (if grilling)

Steps:

1. In a bowl, mix yogurt, ginger-garlic paste, lemon juice, red chili powder, garam masala, cumin powder, and salt to create a marinade.
2. Add the chicken cubes to the marinade, ensuring they are well coated. Marinate for at least 1 hour (or overnight for better flavor).
3. Preheat the grill or oven to 200°C (392°F).
4. Thread the marinated chicken onto skewers (if using) and brush with oil.
5. Grill for 15-20 minutes, turning occasionally, until the chicken is cooked through and slightly charred.
6. Serve hot with mint chutney and lemon wedges.

2. Butter Chicken

Ingredients:

• 500g boneless chicken fillet (cubed)
• 2 tbsp butter
• 1 onion (finely chopped)
• 1 cup tomato puree
• 1/2 cup cream
• 2 tbsp ginger-garlic paste
• 1 tsp garam masala
• 1 tsp red chili powder
• Salt (to taste)
• Fresh coriander for garnish

Steps:

1. In a pan, melt butter and sauté the chopped onion until golden brown.
2. Add ginger-garlic paste and cook until the raw smell disappears.
3. Add tomato puree, red chili powder, and salt. Cook until the oil separates.
4. Add the chicken pieces and cook until they are no longer pink.
5. Stir in cream and garam masala, and simmer for 10 minutes on low heat.
6. Garnish with fresh coriander and serve with naan or rice.

3. Chicken Curry

Ingredients:

• 500g boneless chicken fillet (cubed)
• 2 onions (chopped)
• 2 tomatoes (chopped)
• 2 tbsp ginger-garlic paste
• 2 green chilies (slit)
• 1 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• 2 tbsp oil
• Salt (to taste)
• Fresh coriander for garnish

Steps:

1. Heat oil in a pot and sauté chopped onions until golden brown.
2. Add ginger-garlic paste and green chilies; cook until fragrant.
3. Add chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften.
4. Add the chicken pieces and stir to coat with the spice mixture. Cook until the chicken is no longer pink.
5. Add water as needed, cover, and simmer for 15 minutes until the chicken is tender.
6. Garnish with fresh coriander and serve with rice or roti.

3 Non-Indian Chicken Boneless Fillet Recipes (Step-by-Step)

1. Grilled Chicken Breast with Herbs

Ingredients:

• 500g boneless chicken fillet
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 lemon (juice and zest)
• Salt and pepper (to taste)

Steps:

1. In a bowl, mix olive oil, oregano, thyme, lemon juice, lemon zest, salt, and pepper.
2. Marinate the chicken fillets in the mixture for at least 30 minutes.
3. Preheat the grill or grill pan over medium-high heat.
4. Grill the chicken for 6-7 minutes on each side until fully cooked.
5. Serve with a side of vegetables or salad.

2. Lemon Garlic Chicken Fillet

Ingredients:

• 500g boneless chicken fillet
• 3 garlic cloves (minced)
• 1 lemon (juice)
• 2 tbsp olive oil
• Salt and pepper (to taste)
• Fresh parsley for garnish

Steps:

1. In a bowl, combine minced garlic, lemon juice, olive oil, salt, and pepper.
2. Marinate the chicken fillets in the mixture for at least 30 minutes.
3. Heat a skillet over medium heat and add the marinated chicken.
4. Cook for 5-7 minutes on each side until the chicken is golden and cooked through.
5. Garnish with fresh parsley before serving.

3. Chicken Fillet Stir-Fry

Ingredients:

• 500g boneless chicken fillet (sliced)
• 1 bell pepper (sliced)
• 1 cup broccoli florets
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 2 garlic cloves (minced)
• Salt and pepper (to taste)

Steps:

1. Heat sesame oil in a wok or large skillet over high heat.
2. Add sliced chicken and stir-fry until browned and cooked through (about 5-7 minutes).
3. Add minced garlic, bell pepper, and broccoli; stir-fry for an additional 3-4 minutes.
4. Add soy sauce, salt, and pepper, and toss everything together.
5. Serve hot with rice or noodles.

These recipes highlight the versatility of chicken boneless fillet, showcasing its use in both Indian and non-Indian cuisines, making it a perfect choice for healthy and delicious meals!