Healthy Buckwheat with Chicken Breast: High-Protein Meal with a Creamy Twist

Golden-Brown Chicken Breast with Creamy Glaze

When it comes to healthy and delicious meals, buckwheat with chicken breast stands out as a nutritious and satisfying option. This dish is not only packed with essential nutrients but also offers a unique flavor profile, thanks to its secret ingredient—the sauce. Whether you're a fitness enthusiast, a busy professional, or someone looking for a wholesome meal, this recipe is perfect for you. In this article, we’ll dive into the details of this dish, its nutritional benefits, and how to prepare it step-by-step.

Why Buckwheat with Chicken Breast?

Buckwheat and chicken breast are a match made in culinary heaven. Buckwheat, a gluten-free pseudo-grain, is rich in fiber, protein, and essential minerals like magnesium and iron. On the other hand, chicken breast is a lean source of protein, making it a staple for those looking to build muscle or maintain a healthy diet. Together, they create a balanced meal that is low in calories but high in nutritional value.

The secret to this dish lies in its flavorful sauce, which combines yogurt, soy sauce, and milk to create a creamy, tangy, and slightly salty taste. This sauce not only enhances the flavor but also keeps the chicken moist and tender.

Nutritional Breakdown

Here’s a quick look at the nutritional value of this dish per 100 grams:

- Calories: 157.08 kcal  

- Protein: 12.41 g  

- Fat: 2.33 g  

- Carbohydrates: 23.03 g  

This makes it an excellent choice for those following a calorie-controlled or high-protein diet. The dish is also low in fat, especially if you fry the chicken without oil or use a minimal amount.

High-Protein Buckwheat and Chicken Breast Meal for Fitness

Ingredients You’ll Need

To prepare this dish for two servings, you’ll need the following ingredients:

- Chicken breast: 200 g  

- Buckwheat: 200 g  

- Yogurt: 2 tbsp  

- Soy sauce: 2 tsp  

- Skim milk: 100 ml  

- Onion: 1 pc  

- Greens, salt, and spices: As desired  

Step-by-Step Preparation

1. Cook the Buckwheat

Start by boiling the buckwheat. Rinse it thoroughly under cold water to remove any impurities. Add the buckwheat to a pot of boiling water and cook for about 10-15 minutes until it’s tender. Once done, drain any excess water and set it aside.

2. Prepare the Chicken Breast

While the buckwheat is cooking, cut the chicken breast into medium-sized pieces. Heat a non-stick frying pan over medium heat. If desired, add a small amount of oil, but frying without oil is a healthier option. Cook the chicken until it’s golden brown and fully cooked through.

3. Add the Onion

Once the chicken is cooked, add the sliced onion to the pan. Fry the onion with the chicken until it turns golden brown and caramelized. This step adds a sweet and savory flavor to the dish.

4. Make the Sauce

In a small saucepan, combine the yogurt, soy sauce, and skim milk. Stir the mixture well and heat it over low flame for 3-4 minutes. Keep stirring to ensure the sauce doesn’t curdle. The result should be a smooth, creamy sauce with a tangy and slightly salty taste.

5. Combine Everything

Add the sauce to the pan with the chicken and onion. Pour in half a glass of water to create a bit of broth. Let the mixture simmer for about 15 minutes, allowing the flavors to meld together. Add your preferred spices and herbs during this step.

6. Mix with Buckwheat

Towards the end of the cooking process, mix the chicken and sauce with the cooked buckwheat. Stir everything together until well combined. Let it simmer for another 2-3 minutes to ensure the buckwheat absorbs the flavors of the sauce.

Tips for the Perfect Dish

- Skip the Salt:

The soy sauce already adds a salty flavor, so you may not need additional salt. Taste the dish before adding any extra seasoning.  

- Use Fresh Herbs:

Adding fresh herbs like parsley, dill, or cilantro can elevate the flavor and add a burst of freshness.  

- Go Oil-Free:

For a healthier version, fry the chicken without oil or use a non-stick cooking spray.  

- Experiment with Spices: 

Feel free to add your favorite spices, such as paprika, garlic powder, or black pepper, to customize the dish to your taste.  

Health Benefits of Buckwheat with Chicken Breast

1. High in Protein

Chicken breast is an excellent source of lean protein, which is essential for muscle repair and growth. Combined with buckwheat, which also contains protein, this dish provides a complete amino acid profile.

2. Rich in Fiber

Buckwheat is high in dietary fiber, which aids digestion and helps keep you feeling full for longer. This makes it a great option for weight management.

3. Low in Calories

With only 157.08 kcal per 100 grams, this dish is perfect for those watching their calorie intake. It’s filling yet light, making it ideal for lunch or dinner.

4. Packed with Nutrients

Buckwheat is a good source of vitamins and minerals, including magnesium, iron, and B vitamins. These nutrients support overall health, from boosting energy levels to improving heart health.

Conclusion

Buckwheat with chicken breast is a versatile, nutritious, and delicious meal that can be enjoyed by anyone. Its secret sauce adds a unique flavor that makes it stand out from other healthy dishes. Whether you’re looking to eat clean, build muscle, or simply enjoy a tasty meal, this recipe is a must-try. Plus, it’s easy to prepare and can be customized to suit your taste preferences.

So, why not give this recipe a try? With its perfect balance of protein, carbs, and flavor, it’s sure to become a staple in your meal rotation. Bon appétit!

By following this recipe and incorporating it into your diet, you’ll not only enjoy a delicious meal but also reap the numerous health benefits it offers. Don’t forget to share your experience and any variations you try in the comments below!