This is a delicious and easy-to-prepare dietary dish made from chicken fillet with vegetables. Dry fillet stewed in tomato sauce turns out juicy and goes well with spaghetti, rice or buckwheat porridge - side dishes that need sauces or gravies. Cooking chicken breast according to this recipe is a pleasure, since the process does not take more than 20-25 minutes, and the result is an excellent second course.
How to cook chicken fillet
Ingredients:
- chicken fillet - about 400 g
- onion - 1 pc.
- bell pepper (fresh or frozen) - 1-2 pcs.
- tomato sauce - 200 ml
- water - 1-1.5 cups
- salt, pepper, spices to taste
- 1 tbsp sour cream and / or 1 tbsp. flour at will
Depending on the season, you can use different vegetables: zucchini, tomatoes instead of sauce, pumpkin, and also quickly cook yourself (ketchup) from tomato paste. You can use tomato juice or tomato paste by adjusting the amount of added water and choosing the spices. Any housewife can change this simple recipe to their liking.
Preparation:
1. Cut the chicken fillet, onion and bell peppers ..
2. Preheat a frying pan with a little oil or put chopped food into it. Fry, stirring occasionally, for about 10 minutes.
3. Add tomato sauce, water, salt and spices to taste and simmer under a closed lid until tender (about 10 minutes).
4. If you want to make the sauce a little thick and / or more creamy, add at the end 1 tbsp. flour (preferably whole grain) and / or sour cream (in my version, both products are added). Bring to a boil and turn off the heat. The dish for the second is ready.
Serve stewed chicken fillet with any side dish.
It turns out a tender, juicy and tasty dietary dish made from chicken breast. Its calorie content is about 65 kcal excluding the side dish.
Other Diet Chicken Breast Recipes:
Bon appetit and be healthy! Leave your comments - feedback is very important!
Tips for the hostess: 7 easy recipes for the second when you don't know what to cook
Once again, you are in the kitchen thoughtful and do not know how to feed your family ... And you think what to cook so that it is tasty and healthy. Use my guide to make your main course quick and easy!
Calorie content: Not specified
Time for preparing: Not indicated
Pieces of chicken fillet stewed in tomato-sour cream sauce are a versatile dish, tasty and easy to prepare, suitable for absolutely any side dish. It is a pleasure to cook it - the whole process will take no more than half an hour, and the result will be an excellent hot dish for lunch or dinner.
Chicken breast in tomato-sour cream sauce can be served with mashed potatoes, boiled unleavened rice, buckwheat, pasta, or as an independent dish with fresh homemade bread. Whichever option you choose, add more gravy, it disappears even faster than the meat pieces.
If desired, you can add various vegetables to tomato-sour cream sauce: grated carrots, onions, finely chopped zucchini or celery root. Vary the pungency and thickness of the sauce to your liking. You can thicken it with flour or add more vegetables, and for lovers of spicy dishes, add more spices and ground pepper or pieces of fresh chili to the sauce.
Ingredients:
- chicken breast - 1 pc (or 300 gr. fillet);
- onions - 1-2 pcs;
- carrots - 1 pc;
- black pepper, basil, paprika - all to taste;
- salt - salt to taste;
- odorless vegetable oil - 3 tbsp. spoons;
- tomato sauce - 3 tbsp. l;
- sour cream 10-15% - 100-120 ml;
- chicken or vegetable broth - 150-200 ml;
- flour - 1.5-2 tbsp. spoons;
- any greens - for serving.
How to cook from a photo step by step
We will fry vegetables and chicken at the same time, so we will prepare all the products at once. Grate carrots on a fine or coarse grater. Cut the onions into medium-sized cubes or half rings.
Separate the chicken meat from the bone, remove the skin. Cut the fillet into small pieces for one bite.
Transfer the fillet pieces to a bowl, lightly salt and season with spices to your liking. Use whatever matches your garnish and gravy to your liking. It can be either the usual oregano, basil, black pepper, or curry or turmeric, ginger. We rub the spices into the meat, leave for a few minutes. At this time, you can put rice or potatoes to cook, pasta for a side dish.
Heat a spoonful of oil in a frying pan. We spread the chicken pieces. Stir, fry over medium-high heat until color changes or brown slightly.
We put another frying pan or cauldron, a stewpan on the next burner. Pour oil, heat. Pour the onion pieces, fry until soft.
Add the carrots, mix with the onions and simmer the vegetables for several minutes over low heat, soaking them in oil.
We shift the fried chicken fillet into a saucepan with vegetables, mix everything. We make the fire minimal, cover and extinguish for about five minutes.
While the chicken is stewing, prepare the base for the tomato-sour cream sauce. Mix wheat flour and tomato sauce, grind until smooth, so that no flour lumps remain.
Add a third of a glass of water, pour in water gradually, stirring the sauce.
Add tomato sauce to chicken fillet and sautéed vegetables. Mix, fry for a few minutes until thickened.
Pour in chicken or vegetable broth, add salt to taste. We wait for the boil, cover and simmer the chicken for 10-12 minutes, until fully cooked. 
The sauce should thicken during stewing and the meat should become tender. Before adding sour cream, taste the sauce and check the readiness of the chicken fillet. If the chicken is ready, pour in the sour cream, stir. We correct the taste of the gravy by adding salt or sugar (if the tomato is very sour), spices. Simmer for another two or three minutes. Turn it off and let it brew.
You can serve chicken breast with or without a side dish, as an independent dish with aromatic gravy, supplemented with fresh bread and herbs. Enjoy your meal! 
By Elena Litvinenko (Sangina)
Many people love chicken dishes, and besides, chicken meat is very healthy, tender and tasty. There are a great many recipes from this bird, and new ones appear all the time. We bring to your attention a recipe for a simple but very tasty dish: stewed chicken in tomato sauce in a frying pan or a wide saucepan.
For this dish, it is not at all necessary to take a whole chicken, you can get by with chicken legs or, if you like white meat, then chicken breast or fillet.
Instead of tomato paste, you can use fresh tomatoes or, if desired, ketchup. In this case, add broth to the dish instead of tomato juice. To diversify the taste, mix a couple of tomato paste with the same amount of fatty sour cream and stir in the broth, the dish will only benefit from this.
Be careful when frying; overcooked chicken becomes tough and dry, so do not broil for more than 10-15 minutes.
Chicken in tomato sauce in a pan can be served with any side dish, but it is especially tasty with golden rice and fresh cabbage salad.
Taste Info Poultry second courses
Ingredients for 4-5 servings:
- chicken (broiler breed) 1 pc .;
- large carrot 1 pc .;
- small onions 3 pcs.;
- garlic 2 cloves;
- tomatoes 2 pcs.;
- tomato juice 1-2 tbsp.;
- water as needed;
- flour (for breading) 2-3 tablespoons;
- vegetable oil 4-5 tbsp. l .;
- salt 1 tsp;
- a mixture of spices for chicken 1 tablespoon;
- bay leaf 1 pc .;
- turmeric to taste
- parsley, cilantro, red basil - optional.
How to pan chicken with tomato paste
At the preparatory stage, it is necessary to cut the medium chicken carcass into portioned pieces. For the chicken to cook quickly and to be juicy, I recommend using a broiler chicken. Cut off the wings first, then the legs. Cut the breasts into large pieces. After cutting, the skeletal body will remain, I do not use it in this dish. The seeds can be used to cook broth for a small portion of the soup. Sprinkle each bite of chicken with the spice mixture and turmeric.
Choose a wide, thick skillet with high sides for cooking chicken in tomato sauce. Place the pan on the stove, heat it with a little vegetable oil (3 tablespoons). Dip the pieces of meat in flour and place in a hot skillet. Fry until golden brown.
Grate one large carrot and chop onions, send vegetables to the chicken. Stir and roast together for about five minutes ..
Now add salt to taste. Add the sliced \u200b\u200btomatoes to the dish and cook for another 10 minutes.
Pour tomato juice into the pan and mix everything well, add bay leaf. After the tomato sauce has boiled, reduce heat to low and cover the skillet with a lid.
Simmer the chicken in tomato sauce until tender, about 20 minutes more. If the sauce boils quickly, add water or more tomato juice. You can use more fresh tomatoes instead of juice in this dish. So as not to interfere with the tomato skin in the prepared sauce, dip the tomatoes in boiling water for 2 minutes. Then remove the skin and chop the pulp. Since tomatoes give the finished dish a slightly sour taste, I recommend adding sugar to the sauce during cooking.
Cut fresh herbs, the more types there are, the more flavorful the chicken in the sauce will turn out. This time I took some green onions, red basil, parsley and cilantro. A few cloves of garlic can also be finely chopped and added along with the herbs.
Sprinkle the prepared dish with prepared herbs and stir. Place a lid on the skillet and let the chicken soak in the aroma for about 10 minutes. Serve the chicken in a deep bowl with tomato sauce. If desired, add buckwheat, rice or potatoes to this chicken.