Chicken meat is a well-known and beloved dietary product by many. It is consumed in different forms: boiled, smoked, stewed, baked, fried. You can prepare a lot of different dishes from it, but are they all equally useful for a healthy diet? For example, chicken cutlets.
How many calories are in chicken cutlets?
Three factors influence the calorie content of chicken cutlets. Firstly, this is the recipe according to which they were prepared. For minced meat, use white dietary meat (brisket) or red (thigh meat), which is more nutritious. Cooks put different ingredients into minced meat: flour, bread, semolina, potatoes, which also affects chicken cutlets. Cooking methods also differ - the cutlets are fried, baked, steamed or grilled.
Calories in fried chicken cutlet
Undoubtedly, fried chicken cutlets have the highest calorie content, which is directly related to the frying process. But you can fry them in different ways. If you cook in a significant amount of hot vegetable oil, then the calorie content of a fried chicken cutlet will be much higher than if it were fried over low heat, under a lid with a minimum of fat. But, in any case, the energy value of the dish will not exceed 250 kcal per 100 g of product.
Calorie content of chicken cutlet in the oven
Cutlets in the oven can also be prepared in two ways. For baking, you do not need vegetable oil or other fat (except to grease the baking sheet if it is not covered with a non-stick coating), so the calorie content of cutlets cooked in the oven is significantly lower. You can also use the grill function, which almost all modern ovens have, then the cutlets will turn out with a golden-brown, crispy crust, which will in no way affect. The calorie content of chicken cutlets cooked in the oven is no more than 115 kcal per 100 g of product.
Chicken meat makes up a significant part of our consumer basket. It is affordable and considered a lighter product compared to beef and pork. Nutritionists of all directions willingly include chicken meat in the daily diet of their patients.
Calorie content of chicken dishes
Due to its low fat content, chicken meat is recommended for dietary nutrition. It contains a large amount of complete protein, rich in potassium and phosphorus, iron and magnesium, and contains a whole range of vitamins. White meat from the breast is considered the most valuable, while red meat (legs) is slightly less useful. It is undesirable to eat the skin, it contains a high fat content, in addition, it accumulates many harmful substances. A simple way to diversify the menu is a chicken cutlet. The calorie content of this dish depends primarily on the choice of raw materials and method of preparation. For the dietary table, it is recommended to prepare steamed cutlets from white meat.
Boiled white chicken meat without skin contains 110 kcal, red - 155 kcal. The calorie content of steamed dishes is significantly lower than with other food processing methods. Steamed dishes are useful for older people and children, for anyone who is on a diet to lose excess weight, and for patients with problems of the digestive organs.
Advantages of steamed dishes: prepared without the use of oil; low processing temperature, allowing you to preserve the maximum amount of useful substances. During the cooking process, no harmful carcinogens are formed, as during frying; nutrients remain in the meat and do not go into the water, as during cooking.
For comparison: the calorie content of fried chicken cutlets is 240 kcal per 100 grams. It will vary slightly depending on the addition of auxiliary ingredients. Steamed chicken cutlets have a low rate. Their calorie content is on average 160 kcal per 100 g.
Chicken cutlets from prepared minced meat
The easiest way to make cutlets is from store-bought minced meat. The calorie content of a cutlet made from minced chicken bought in a store will be slightly higher than from homemade minced meat, since manufacturers use all parts of the chicken carcass to make it. But you will save time.
For 0.5 kg of finished minced meat, take 2 eggs, 100 grams of white bread, a medium-sized onion, salt, herbs, 2-3 cloves of garlic. Soak the bread in milk, squeeze lightly and grind in a meat grinder. Next, twist the onion and garlic. Finely chop the greens, mix everything with the minced meat, and add salt to taste. Form small round cutlets and cook in a double boiler for 30 minutes.
How to prepare minced chicken cutlets
Making minced meat yourself is not that difficult. But you will know exactly what it is made of. Minced chicken is twisted from white or red meat, previously separated from the bones. Please note that the white meat in the finished product is very dry. Therefore, if you are not on a diet, it is better to mix it with red meat or add a little mayonnaise, sour cream or white bread soaked in milk to the cutlets.
Chicken cutlets in a slow cooker
The multicooker has become a great helper in the kitchen. Cooking chicken cutlets in it is very simple and quick, and the taste of the finished dish is simply delicious.
Recipe: chicken cutlet (calorie content 175 kcal), steamed in a slow cooker.
Compound:
- 2 chicken breasts or 500 grams of chicken fillet (white meat);
- 2 eggs;
- 100 grams of white bread;
- 1 onion;
- salt, seasonings to taste.
Minced meat is prepared from chicken meat, eggs and white bread. Finely chop the onion. Set the multicooker to the “Multicook” mode, and at a temperature of 160 °C, fry the onion in a small amount of vegetable oil for 5 minutes. Mix sautéed onions with minced meat. Then set the “Steam” mode, make cutlets and place them in the multicooker bowl. Cook for 20 minutes.
Steamed chicken cutlets with vegetables
A great combination would be vegetables and chicken cutlet. In this case, the calorie content of the dish is reduced by 20-40 kcal.
You can prepare cutlets by adding egg, bread, onion and vegetable ingredients, grated or twisted in a meat grinder, to the minced meat.
For 500 grams of minced meat of your choice:
- 300 grams of pumpkin;
- 1 small zucchini, 1 carrot;
- zucchini 250 g, carrots 100 g, white cabbage 100 g, sweet pepper 100 g;
- 1 sweet pepper, 2 tomatoes.
There are many options here, use your imagination and feel free to put your favorite vegetables in the cutlets. The main thing is that the minced cutlet retains its shape and does not spread out. Otherwise, you can add a little potato starch.
Chicken cutlets with cheese
You can diversify the taste of chicken cutlets by adding high-fat foods, such as cheese and sour cream. The calorie content of a steamed chicken cutlet with cheese is 220 kcal per 100 grams.
Products:
- 500 grams of chicken meat.
- 2 onions.
- 1 carrot.
- 2 eggs.
- 2 slices of white bread.
- 2 tbsp. l. sour cream.
- 100 g cheese;
- Salt, pepper, curry, herbs (dill, parsley).
The meat is ground in a blender. Finely chop the onions and greens, grate the carrots and cheese on a medium grater. Add vegetables, white bread soaked in milk, and the remaining ingredients to the minced meat. Salt to taste, mix thoroughly and put in the refrigerator for 1 hour. Then cutlets are formed and cooked in a double boiler for 30 minutes.
Steamed chopped chicken cutlets
Chopped chicken cutlet has a juicy taste and wonderful aroma. The calorie content of the dish is 180 kcal per 100 g.
To make the cutlets more juicy, you can use minced meat rather than minced meat to prepare them. For this recipe, it is better to use red chicken meat, as chopped breast cutlets are a bit dry. For two servings you will need:
- 0.5 kg chicken legs;
- 2 tbsp. l. potato starch;
- 2 eggs;
- 1 onion;
- 2 tbsp. l. mayonnaise;
- salt;
- seasoning: ground black pepper or a mixture of peppers.
The meat is separated from the bones, cut into square pieces of approximately 1 cm, the onion is peeled and finely chopped. Place meat, onions, eggs in a deep bowl and mix. Then starch, mayonnaise, salt and spices are added. Mix again. Leave for 2-4 hours in the refrigerator so that the meat is thoroughly soaked. Then they make large cutlets and place them in a steamer. Cooking time - 30 minutes.
If you are tired of steamed foods, then sometimes you can indulge in fried chicken cutlets. The calorie content of fried chicken cutlets is 20-30 kcal lower than cutlets made from other types of meat, and you will get no less pleasure from eating.
Cutlets are a fairly high-calorie dish and are rarely used in a healthy diet. However, this dish can be dietary and low-calorie. To enjoy the taste of cutlets and maintain your figure, it is advisable to choose lean beef or lamb and not eat pork. Instead of frying, it is recommended to cook the dish in a double boiler, slow cooker or oven. You can add vegetables to the meat cutlets or use them as a side dish.
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Composition of cutlets from different types of meat
In general, the ratio of BJU in cutlets is presented in the following proportions:
BJU in cutlets
| Type of meat | Composition, benefits and harm of individual elements |
| Beef | Beef contains a large amount of complete protein and iron, due to which the human body is saturated with oxygen, which has a beneficial effect on the functioning of the hematopoietic system. Vitamin B12 helps quickly and fully absorb iron. The type of meat in question contains a lot of collagen, which is one of the “building” materials for interarticular ligaments. High levels of zinc help improve the functioning of the human immune system and strengthen defenses. But beef meat contains cholesterol, which is the cause of the development of cardiovascular pathologies. |
| Pork | Pork contains large amounts of magnesium and zinc, which are essential for normal heart function. High levels of lysine ensure the formation of bone tissue. Thanks to selenium and arachidonic acid, a person gets rid of depression, and the cells of the body are renewed. However, this type of meat, like beef, contains a lot of cholesterol and is characterized by high levels of histamine. It causes various allergic reactions and inflammatory processes of the skin. |
| Chicken | Chicken meat has a beneficial effect on the functioning of the nervous system, normalizes cholesterol levels, and saturates the body with vitamins and microelements. Chicken helps reduce stomach acid levels |
| Mutton | Lamb contains much more iron than other types of meat. Therefore, it is recommended for use by those who suffer from anemia. In addition, meat contains large quantities of vitamins PP, B1, E, B2, B9, B5, B6. Lamb is rich in macroelements such as calcium, potassium, sodium, phosphorus. Fluoride contained in lamb helps fight tooth decay and keeps teeth in good condition. |
| Turkey | Turkey meat protein is 95% digestible and contains little cholesterol. It contains a lot of potassium and polyunsaturated acids, which has a beneficial effect on the functioning of the cardiovascular system. The level of phosphorus is the same as in fish. Therefore, it is indicated to prevent joint problems. Zinc helps men eliminate sexual problems |
| Fish | The benefit of fish cutlet lies in the fact that fish contains omega-3 and omega-6 fatty acids, which are not found in other products. These substances lower blood cholesterol levels, which has a beneficial effect on the cardiovascular system. Fish with low fat content helps normalize weight. But there are often cases when salts of heavy metals and toxic substances are found in the tissues and organs of river and sea fish, which contaminate the water in which they live |
Calorie content
To correctly calculate the calories in cutlets, you need to consider what ingredients they are made from and the cooking method. The table presents data on the number of kilocalories per 100 g based on the assumption that 1 piece in finished form weighs about 60 grams.
Calorie content of fried cutlets
Cutlets fried in oil are considered the most high-calorie.
Type of cutlet | kcal per 100 g | Calorie content per piece |
From pork | ||
Beef | ||
From pork and beef | ||
Homemade ground beef | ||
Beef liver | ||
Turkey fillet | ||
Meatballs with rice | ||
From minced meat with zucchini | ||
Chicken balls | ||
Pork balls | ||
Beef chops | ||
Chicken Kiev | ||
From chicken breast | ||
From lamb | ||
Breaded sauerkraut | ||
From cauliflower | ||
Buckwheat | ||
From oatmeal |
Calorie content of steamed cutlets
The calorie content of a steamed dish is significantly lower than that of fried cutlets.
Principles of preparing a dietary dish
The greatest benefit for the digestive system and the human body comes from steamed food. The products do not come into contact with the surface, which is heated, and they do not have a crispy crust. In addition, no oil is used to prepare them. All these factors are the key to preparing a real dietary dish.
To properly prepare low-calorie steamed cutlets, you need to listen to simple recommendations:
- 1. Do not use pork, fatty lamb and beef. The meat cutlet should be prepared from chicken, lean veal and beef, rabbit, and fish.
- 2. In order for the cutlets to bring maximum benefits to the body and help maintain your figure, they can be cooked with the addition of vegetables and cereals.
- 3. For heat treatment of such dishes, it is necessary to use steamers, pans with grates (manto cookers). Modern multicookers are equipped with a steaming function.
- 4. If special utensils are not available, a regular saucepan with a small amount of water will do. A sieve with products should be placed on top of the container, which should be covered with a lid.
- 5. As a side dish, you need to use fresh, boiled or stewed vegetables.
The method for preparing delicious dietary cutlets is presented step by step in the recipes below.
Lean veal cutlets
The calorie content of this dish is 170 kilocalories per 100 g.
To prepare cutlets you need the following ingredients:
- 350 g minced veal;
- 150 g minced beef;
- 100 g milk;
- 2 eggs;
- 2 cloves of garlic;
- 100 g bread pulp;
- 1 onion;
- salt, spices, herbs - to taste.
Cooking method:
- 1. The minced meat is thoroughly mixed, after which onions, garlic, eggs, bread pulp soaked in milk, finely chopped herbs and spices are added. Everything gets mixed up again.
- 2. The baking sheet is covered with foil and greased with oil.
- 3. With wet hands, cutlets are formed and placed on a baking sheet.
- 4. Baking time in the oven is 20–25 minutes. The temperature for cooking cutlets is 180 degrees.
Steamed chicken cutlets in a slow cooker
The calorie content of steamed chicken meatballs is 129 kcal per 100 g.
Ingredients:
- 300 g chicken fillet;
- 100 g onions;
- 10 g garlic;
- 1 egg;
- 20 g sunflower oil;
- 20 g salad;
- salt, pepper - to taste.
Cooking method:
- 1. Using a meat grinder, grind the meat, onion, and garlic.
- 2. Add the remaining ingredients to the resulting minced meat and mix thoroughly.
- 3. Form cutlets and place them in a multicooker container.
- 4. To prepare, set the “Cooking” program for 20 minutes.
- 5. Before serving, place the cutlets on lettuce leaves.
Dietary steamed turkey cutlets
Turkey is the most dietary meat. To add juiciness to the cutlets, this recipe uses rolled oats, which successfully replaces bread or crackers. The calorie content of the dish per 100 g is 95 kilocalories.
Ingredients:
- 600 g turkey meat;
- 100 g low-fat sour cream;
- 1 onion;
- 1 carrot;
- 100 g oatmeal;
- salt, spices - to taste.
Cooking method:
- 1. Dilute sour cream with 3 tablespoons of warm water, add rolled oats and let swell for 20 minutes.
- 2. Grind turkey meat with onions using a meat grinder.
- 3. Add carrots grated on a coarse grater to the resulting minced meat.
- 4. Mix oatmeal with minced meat, salt and pepper.
- 5. Form cutlets and place in the multicooker bowl.
- 6. Cook the dish in the “Steam” mode. Cooking time is 20 minutes.
Proper preparation of cutlets will allow you to enjoy the taste of this dish even for those who adhere to the principles of a healthy diet and watch their figure.
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I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...
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The love for cutlets begins in childhood and continues throughout life.
Pieces of tender meat that melts on the tongue give great pleasure. Happy people who do not have to constantly worry about maintaining weight can eat cutlets prepared in any way and from any meat.
Those who constantly track the calorie content of their food need to know exactly how many calories are in a cutlet made from chicken, pork, beef, or minced fish.
How many calories are in a chicken cutlet?
There are several ways to prepare ready-made cutlets: frying, baking and steaming. If meat is fried in oil, the calorie content of the dish increases by almost 30%. Not only very slim people, but also very healthy people can afford unlimited quantities of fried cutlets. For those who suffer from high cholesterol, heart and vascular diseases, or have problems with the stomach and pancreas, this dish is not suitable.
Steaming cutlets is the healthiest method, which also practically does not change the calorie content of raw minced meat. In turn, cutlets made from any meat or fish can also have different calorie content. It depends on what kind of meat was used (fatty or lean), what additional ingredients the housewife added to the minced meat.
Let's take, for example, valuable, tasty and low-calorie chicken meat. This is a real gift for people losing weight: it is dietary, that is, not at all fatty, easily digestible, and tasty in almost any form. But if you make cutlets from different parts of chicken meat, their calorie content initially (that is, before cooking) will be different:
Meat cut from all parts of the carcass (including skin) will provide 190 kcal;
Skinless chicken breast cutlet only – 115 kcal.
How many calories are in the cutlet will depend on the composition of the minced meat. If we add additional ingredients to the meat (white bread, semolina, onions, flour), the calorie content will change. Moreover, sometimes it can be changed either upward (for example, by adding high-calorie semolina) or downward. In the latter case, the minced meat can be diluted with low-calorie vegetables, such as onions and carrots, and water or milk can be added.
Meat fried in oil has the highest calorie content. To somehow reduce it, you can fry the cutlets over low heat, under a tightly closed lid, adding literally a teaspoon of oil to the frying pan. Of course, if the frying is normal, then the cutlet should simmer deliciously in a generous portion of oil. Very tasty, but high in calories.
Steaming is an ideal solution for people who are watching their health and weight. The formed cutlets will remain to be sent to a double boiler or multicooker. No oil or flour is required for frying. Of course, you won’t get a crispy crust, but there won’t be any damage to the liver or blood vessels either.
So how many calories are in a chicken cutlet? Depending on the composition of the minced meat and the cooking method, the data will vary slightly:
A fried cutlet contains from 120 to 250 kcal per 100 g;
A steamed cutlet contains from 85 to 130 kcal per 100 g.
Dietary chicken meat is very beneficial for the heart and nervous system. It gives the body strength, normalizes cholesterol levels, provides essential amino acids, microelements and vitamins, reduces the acidity of gastric juice, easing the condition of patients with gastritis and ulcers.
Chicken meat is indispensable for people losing weight. It provides the body with complete protein without overloading it with calories. Steamed chicken cutlets are good for children and the weak or elderly. For greater benefits, they should be served with fresh or grilled vegetables. For those who are not afraid of extra calories, mashed potatoes, rice, and buckwheat can be a side dish for a fried chicken cutlet.
How many calories are in a pork cutlet?
Pork is one of the most controversial types of meat that are included in the regular diet of modern man. Some consider it tasty and healthy, despite its fat content, others try in every possible way to avoid eating pork.
It is completely unreasonable to refuse it. Pork meat and lard contain a lot of useful substances, the most valuable of which are arachidonic acid and selenium. The first regulates hormonal balance, has a beneficial effect on the brain, and has a positive effect on blood clotting. As for selenium, it is a powerful substance in its healing properties. It prolongs the youth of the body by renewing cells, increases efficiency, relieves depression, and strengthens nerves.
In addition, pork meat, like chicken, contains many vitamins (the presence of all B vitamins is especially valuable) and a powerful mineral complex. Pork is very good for pregnant and lactating women, as it helps saturate the body with proteins and nutrients, and also enhances lactation.
Most nutritionists do not see anything wrong with eating pork if the amount does not exceed 200 grams per day. Contrary to popular belief, pork meat is perfectly absorbed by the body, especially if it is eaten not as a kebab paired with strong drinks, but as a tender cutlet.
Another question is that pork can be cooked in different ways. If, in addition to the calorie content (quite high) that a piece of brisket has, you add the calorie content of oil when frying in a frying pan, then under the guise of a fried cutlet dripping with juices, you can get a real calorie bomb.
How many calories are in a pork cutlet also depends on three factors: what part of the carcass the minced meat is made from, what additional ingredients are in it and what is the method of preparing the cutlets. The average calorie values are as follows:
A cutlet fried in oil “weighs” in calories from 345 to 360 kcal;
A steamed cutlet has approximately 290 kcal per 100 g of finished dish.
Considering that it is not recommended to eat more than 200 g of pork meat, then one cutlet weighing 80 g is enough to get the required amount of zinc, magnesium, selenium, arachidonic acid, vitamins PP, B and other useful substances.
How many calories are in a beef cutlet?
It is believed that beef is healthier and safer than pork meat, since it contains less fat, and therefore fewer calories. This is partly true: beef is actually a lean product compared to pink and white fatty pork. Before you find out how many calories are in a beef cutlet, you need to make sure of the benefits of this product.
Red beef contains complete protein and has a lot of iron, so beef patties should be included in the diet of people with low hemoglobin. In addition, beef contains a lot of collagen, which is extremely valuable for the human body, which prolongs the health of ligaments, as well as zinc, a microelement very useful for the immune system. Young beef is easily digested by the body. A beef cutlet contains amino acids and B vitamins, just like pork, it will perfectly satisfy hunger and provide long-lasting satiety.
We must not forget that any fried meat contains carcinogens, and therefore has a potential cancer risk. High cholesterol content in beef threatens the development of cardiovascular diseases. In addition, frying increases the calorie content of beef patties, despite their undoubted dietary benefits.
It is no coincidence that in order to prepare minced meat that is ideal in taste and calorie content, pork and beef are most often mixed in the proportion that seems most delicious.
How many calories are in a pure beef patty? If we take the average figures without taking into account additional ingredients, the approximate numbers are as follows:
beef cutlet fried in oil – 240-250 kcal;
steamed cutlet - from 140 to 170 kcal.
Quite modest compared to pork and quite comparable to chicken. This means that beef cutlets are preferable when following a diet, especially steamed ones. One cutlet will not harm your figure, but will fill you up for a long time. You can serve beef with a salad of fresh vegetables (this is the healthiest option for the body) or any other side dish.
How many calories are in a fish cutlet?
Fish meat is a valuable food product. It contains a lot of complete, and most importantly, easily digestible protein, as well as microelements (phosphorus, iodine, magnesium, zinc), vitamins (D, B12, B6), and unsaturated omega acids. By eating fish cutlets, you can saturate the body with useful substances, strengthen bones, and improve the functioning of the nervous system. Fish meat can reduce cholesterol levels, and most importantly, prevent aging of the body.
How many calories are in a fish cutlet depends on the type of fish. The calorie content of different varieties varies from 68 (navaga) to 150 (salmon, salmon) calories. An egg, bread soaked in milk, onions and other components are added to the fish fillet, which changes the calorie content up or down.
It is clear that cutlets made from pollock will be less fatty and high in calories than cutlets made from pink salmon, for example. And yet they will remain a light, easily digestible, healthy dish.
How many calories are in a cutlet fried in vegetable oil? From 110 to 190 kcal on average:
Pollock – 105-110 kcal;
Cod – 115 kcal;
Pike – 275 kcal;
Hake – 145 kcal;
Pink salmon – 188 kcal.
A steamed fish cutlet will compare favorably with a fried one in terms of calorie content: it will contain only 90 to 130 kcal.
Of course, a fried cutlet is more tasty (mainly due to the fried crust). But if you take into account the great benefits of steamed dishes, you can also enjoy the taste of a steamed cutlet.
Thus, it is necessary to include meat cutlets in your diet; it is unwise to refuse them. However, it should be borne in mind that the processing method and composition of minced meat significantly affect the calorie content of the finished dish.
In the daily diet, meat is one of the essential products. Relatively few calories are contained in chicken and chicken cutlets. You can prepare a dish in different ways, depending on which its calorie content will change. Information about how many calories the cutlets contain and whether there are ways to reduce their number will help make the menu rational.
How many calories are in chicken cutlets?
How many calories are in fried chicken cutlets?
Fried cutlets are the most nutritious.
How many calories are hidden in them depends on several factors:
- What recipe is used? If you cook cutlets from breast, the number of calories will be less: about 100. But the rest of the meat is fattier. For example, legs contain 158 kcal, and wings - 186.
- Ingredients that make up the minced meat. Cutlets are not made from pure meat. Flour, semolina, and a loaf of bread soaked in either milk or water are added. All these foods cannot but affect the number of calories. They increase the energy value of the cutlet by an average of 50-70 kcal.
- Is breading used? It takes a little, but in any case it adds calories. A dish fried in breading contains up to 250 of them, and without it - no more than 170.
The process of preparing food is not complete without fat. How many calories will be in fried chicken cutlets depends on its type and quantity.
Even if the least nutritious vegetable oil is used, the finished dish contains from 180 to 200 kcal.
You can slightly improve the situation if:
- use modern frying pans that minimize the amount of fat;
- fry over low heat;
- cover the dish with a lid.
But be that as it may, the calorie content will not fall below 168 kcal. So maybe try a different cooking method?
How many calories are in steamed chicken cutlets?
To get a tasty and less calorie dish, chicken cutlets should be steamed. The advantages of this method are:
- useful elements are preserved in the greatest quantities;
- everyone will be able to enjoy the food, without any reservations regarding health status;
- the likelihood that the dish will burn and be inedible is minimal.
And the process of steaming cutlets is simple; there is no need to have any special talents or knowledge.
It is impossible to definitely determine how many calories are in steamed chicken cutlets.
If you prepare a dish only from breast without skin, then its energy value will be about 112 kcal.
Other ingredients are also added to the minced chicken. Since each of them also contains calories, the nutritional value of the finished food can increase to 143 kcal.
