Dietary chicken dishes: how to cook chicken breast in the oven, delicious fillet recipes

Diet chicken meals are tender and nutritious snacks that help keep your weight under control. The main ingredient for cooking, namely chicken fillet, does not contain harmful components and is low in calories. The product helps replenish vitamin deficiencies in the body and improve metabolic processes. Below are the best dietary chicken breast recipes that do not require high culinary skills or a lot of time.

Dietary chicken breast dishes: meat in soy sauce

Dietary dishes made from fresh chicken are not bland and boring food, but juicy and nutritious snacks for any holiday table. Meat in soy sauce will be a suitable addition to a delicious side dish and vegetable salads. The process will require the following products:

meat fillet - 550 g;
soy sauce - 5 spoons;
orange juice - 4 tablespoons;
liquid honey - 3 tablespoons;
spices and seasonings - to your own taste.

How to cook diet chicken breast:

The cooking process starts with the marinade. To do this, you need to pour orange juice, soy sauce and honey into a deep bowl, mix all the products.
Sprinkle some spices. There is no need to salt the product, as it contains soy sauce.
Wash the meat, cut it into small pieces.
Place them in the marinade, mix and leave for 30 minutes to soak.
Now you should prepare a baking sheet, grease it with a small amount of sunflower oil.
Place the meat piece on the surface and place the baking sheet in the oven (optimal cooking temperature is 180 degrees).

The fillet is cooked for 1 hour. The result should be meat with a delicate golden crust. This healthy dish is served with buckwheat, rice, and boiled potatoes.

Chicken fillet in lemon juice

Ingredients:

0.5 kg chicken fillet (you can use breast);
fresh juice of one lemon;
a little garlic, a couple of cloves is enough;
herbs and spices to taste;
2 tablespoons olive oil.

How to cook:

Mix oil, lemon juice, spices and garlic.
Rub the resulting sauce onto the pre-washed and dried fillet.
To make the meat softer and more tender, you can leave it to marinate in the sauce for a while before baking.
Place the foil-wrapped fillet in the preheated oven. In forty minutes the dish is ready.

The dish is recommended to be served with boiled broccoli and spinach. In addition, baked white meat goes well with a variety of vegetables.

Chicken breast in the oven: dietary recipes

Diet chicken in the oven is a nutritious and healthy dish that is used during weight loss. It helps maintain normal weight and replenish vitamin and macronutrient deficiencies in the body. For preparation you will need the following ingredients:

chicken fillet - 500 g;
fresh lemon juice - 3 tablespoons;
garlic - 5 cloves;
olive oil - 1 spoon;
spices at your discretion.

Dietary chicken breast in the oven - step-by-step recipe:

Mix oil and lemon juice in a deep bowl, add a small amount of spices.
Chop the garlic using a garlic press and combine it with the marinade.
Rinse the meat under cold water, dry it and place on the table.
Rub the fillet with the resulting garlic marinade and leave it for 1 hour. This is necessary for impregnation and greater juiciness.
Preheat the oven to 200 degrees, wrap the meat in foil and place on a baking sheet.
Close the oven and wait 40 minutes.

A tasty and satisfying snack can be served with vegetable salads, broccoli and side dishes.

The benefits of chicken baked in the oven

What's great about this product is that it's so versatile. Both on an ordinary day and on a holiday, poultry dishes are appropriate. The healthiest and most suitable for proper nutrition is chicken baked in the oven.

This option is dietary because it does not require the addition of oil; the bird is cooked in its own juice. They do not eat the skin. Chicken has a lot of protein and vitamin A.

The gentle cooking method in the sleeve helps preserve all the beneficial substances in the product. Such dishes do not overload the digestive organs and are acceptable for consumption by people following even therapeutic diets.

Calorie content of the dish

The energy value or calorie content of a product is the energy that is produced during the digestion of food. An important parameter for people watching their figure. For chicken dishes, it varies greatly depending on how it is prepared and the accompanying products. For example, baked chicken with vegetables contains as much as 500 kcal and 29 g of fat, and the recipe for oven-baked chicken breasts contains only 212 kcal and 5.2 g of fat. On average, 200 kcal per 100 g of product, proteins 23 g, fats 8 g, practically no carbohydrates - 0.6 g.

Chicken fillet in the oven: dietary recipe with orange marinade

Dietary chicken breast dishes are prepared with various sauces, which give the meat juiciness and a pleasant aroma. One of the best dishes for the holiday table will be diet chicken in lemon-orange marinade. To prepare it you will need:

meat fillet - 600 g;
soy sauce - 2 tablespoons;
lemon juice - 3 tablespoons;
orange juice - 3 tablespoons;
pepper mixture - 1 teaspoon.

Diet chicken - recipe with detailed description of steps:

Wash the meat and lay it out to dry.
Prepare the marinade. To do this, mix soy sauce with fruit juices.
Pour pepper into the resulting mixture. You can use oregano instead.
Cut the meat fillet into large pieces and roll them in the marinade. To make the dish juicy, leave the workpiece in the refrigerator for 40–50 minutes.
Preheat the oven to 200 degrees.
Wrap the meat in baking foil, place it on a baking sheet and place in the oven for 1 hour. If this time is not enough, you can bake the fillet at a reduced temperature for another 15 minutes.

Before serving, pour the remaining marinade on top of the delicacy.

Chicken diet rules for weight loss

If you follow this nutritional system, you should eat only chicken meat, devoid of fat and skin. The ideal option is to enjoy chicken breast fillet.
To prepare dietary chicken dishes, it is advisable to use poultry meat that has been fed natural feed. Hams purchased in a store are strictly prohibited.
Throughout the entire period of following the weight loss method, you must adhere to a daily caloric intake of no more than 1250 kcal.
The amount of chicken fillet allowed for daily consumption should not exceed 1 kg.
Food should not be salted!
Vegetable oil or freshly squeezed lemon juice is used as a salad dressing. It is also possible to use a mixture of these products.
Among the methods of heat treatment of dietary food, including chicken, boiling, stewing, baking in the oven, steaming and grilling are allowed. You will have to give up fried foods while fighting excess weight.
The optimal number of meals per day is six, the minimum is three.
Evening meals are served strictly at 18.00.
Excessive addition of seasonings, herbs and spices to foods is not recommended, so as not to provoke an increase in appetite.
You can drink coffee only in the morning, at breakfast. However, it should not contain sugar or milk.
Every day you need to drink up to 2 liters of purified water, mineral water is possible, but always without gas.
The list of foods allowed on the chicken diet includes:

side dishes and water-based porridges made from unpolished rice, oatmeal, buckwheat, pearl barley and barley;
any low-calorie and “water” vegetables (cucumbers, tomatoes, bell peppers, lettuce and spinach, various types of cabbage, eggplant, zucchini, red beets, carrots);
fruits with low sugar content (apples, pears, plums, pineapples, citruses);
sour and sweet and sour berries (currants, cherries, strawberries, cherries, gooseberries, raspberries, blueberries);
all kinds of greens;
natural freshly squeezed juices;
low-fat and low-fat fermented milk products and drinks;
whole grain breads.

It is forbidden to eat starchy vegetables, carbohydrate-rich fruits, smoked foods, confectionery and flour products (especially baked goods), fish, dried and candied fruits, pickles, sauces, marinades, sweets and pure sugar. You will also have to forget about soda and alcohol for a while. Any other types of meat except chicken are also prohibited!
If you really want to eat before going to bed, it is not forbidden to drink a glass of 1% kefir.
The duration of the chicken diet ranges from three days to three weeks.

Dietary chicken breast dishes: recipes with tomatoes

Dietary chicken fillet dishes are complemented with tomatoes, which make them more juicy and tender. To create a treat you need to prepare:

meat fillet - 600 g;
natural cream - half a glass;
small tomatoes - 4 pcs.;
hard cheese - 100 g;
seasonings - to your own taste.

Dietary chicken breast - preparation method:

It's worth starting with meat. It must be washed, dried and cut into medium-sized pieces.
Many housewives recommend beating the resulting workpiece.
Sprinkle the sliced meat with spices and place on a clean baking sheet. The main rule is not to overdo it with seasonings.
Wash and dry the tomatoes, cut them into thin rings.
Place tomatoes on top of each piece of meat.
Repeat with the cheese: cut it into thin slices and place on the fillet.
Pour cream into a baking tray.
Place the resulting product in the oven for 40 minutes.

The juicy and aromatic appetizer is served with buckwheat porridge, rice, and salads.

Dietary chicken recipes: roll in a slow cooker

Dietary chicken is often prepared in a slow cooker. This cooking method does not require proper skill and a lot of time. The process will require the following products:

meat fillet - 700 g;
carrots - 2 pcs.;
celery - 100 g;
onion - 2 pcs.;
quail eggs - 10 pcs.;
olive oil - 1 spoon;
pepper mixture - 1 tsp.

When all the ingredients are prepared, you can start preparing the tender roll:

Wash the meat and lay it out to dry.
In a deep bowl, mix a mixture of peppers, chopped onion until mushy and a little salt. Mix the components thoroughly.
Place the chicken fillet in the marinade and leave it for half an hour.
Cut the resulting workpiece into layers and beat off.
Spread cling film on the table and place the resulting layers one after another. Each piece should overlap each other to form a single mass.
Grate the remaining onion and repeat with celery and carrots. Fry the chopped vegetables in oil for 5 minutes. Cool the resulting mass and grind in a blender.
Boil quail eggs, remove shells.
Place a thin layer of vegetable mixture on the meat layer and spread it over the entire surface.
Place eggs on top, wrap the workpiece in a roll.
To prevent it from falling apart during cooking, you need to wrap it in cling film.
Remove the bowl from the multicooker, fill it with water, install a special cooking attachment and place the meatloaf.
Next, you will need to activate the steam mode and leave the dish to cook for 1 hour.

Before serving, the roll is freed from the film and cut into pieces. This unusual delicacy will complement side dishes and vegetable salads.

Useful tips

In order for a chicken dish to be truly dietary and have a reduced calorie content, you should adhere to some cooking rules.

Before baking, you need to trim off all the fat from the carcass and remove the skin.
If you prefer juicy meat, you should not beat it, and vice versa - drier meat is obtained after mechanical processing.
Avoid using vegetable oil during cooking: at high temperatures it acquires carcinogenic properties and increases the calorie content of dishes.
When seasoning a dish, you should use more herbs and spices instead of salt.
Use vegetables as a side dish; they go well with chicken to taste and provide double benefits.
Use fresh carcasses or fillets whenever possible, since defrosted ones are always much tougher and less healthy due to the destruction of the natural composition of amino acids under the influence of low temperature.

Dietary chicken recipes: buckwheat soup

No diet is complete without hot dishes. They are needed for normal functioning of the stomach and improvement of metabolic processes in the body. Buckwheat soup is an ideal option for a hearty lunch. During the cooking process you will need the following components:

chicken meat - 400 g;
buckwheat - 150 g;
carrots - 1 pc.;
onion - 1 pc.;
potatoes - 2 pcs.;
greens - to your own taste.

The cooking process is simple:

Place the meat in a saucepan, add water and place over medium heat.
Boil it until it boils and periodically skim off any foam that pops up. After this, it will take about 20 more minutes to simmer the fillet.
Peel vegetables.
Cut the onion into cubes, grate the carrots.
Fry onions and carrots in vegetable oil until golden brown.
Cut the potatoes into pieces of arbitrary shape.
Rinse the buckwheat under the tap and sort.
Fry it in a dry frying pan for 3 minutes.
Pour the cereal, vegetable stock and spices into the pan, wait for the broth to boil.
Add potatoes and simmer the soup for another 20 minutes.

The dish is served hot. Garlic is added in portions for flavor.

The most delicious and low-calorie chicken dishes for losing weight

Dietary chicken recipes for weight loss at home will make the menu tasty and varied.

Chicken chops

To prepare the dish, take:

500 grams of fillet;
a tablespoon of starch;
egg;
2 cloves of garlic;
vegetable oil;
salt and pepper to taste.

Make coarsely ground chicken mince. Chop the garlic. In a separate bowl, mix minced meat, egg, garlic, starch, salt and pepper. Let the mixture sit for 30 minutes. Then heat the oil in a frying pan and start frying the chops on both sides.

Meat rolls baked with vegetables and cheese

To prepare chicken rolls, take:

kilogram of fillet;
2 onions;
carrot;
Bell pepper;
vegetable oil;
sour cream;
salt or pepper.

Cut the meat into thin layers. Peel the onion and cut it into half rings. Grate the carrots on a coarse grater. Fry the vegetables in a little oil. Cut the sweet pepper into strips. Cut hard cheese into pieces of any size.

Place vegetables and cheese on pieces of meat. Salt, pepper and roll the rolls. Lubricate the workpieces with sour cream, place on a baking sheet, after pouring a small amount of water onto it. Place in an oven preheated to 180 degrees. Bake until golden brown.

Stewed fillet with vegetables

Products:

1 chicken breast;
carrot;
bulb;
garlic clove;
fresh zucchini;
eggplant;
a tablespoon of sour cream;
salt, herbs and pepper to taste.

Cut the meat into small pieces. Grate the carrots on a coarse grater and cut the onion into cubes. Fry the chicken in a frying pan. Add onions, carrots and garlic. Cook for 5 minutes. Then pour in some water and cook for 15 minutes. Add diced eggplant and bell pepper. Stir, salt and pepper. Cook for 10 minutes.

Vegetable stew with chicken

Components:

0.5 grams of fillet;
3 onions;
5 carrots;
300 grams of canned green peas and corn;
broccoli;
2 stalks of celery;
2 red peppers;
salt, spices and sour cream to taste.

Peel the onions and carrots. Remove the seeds from the pepper and separate the broccoli into florets. Fry the chopped vegetables in a frying pan along with pieces of chicken and celery. Cook for 15 minutes over moderate heat. Add cauliflower florets. Cook for 5 minutes, stirring occasionally. Then reduce the heat and simmer for 10 minutes.

Add sour cream with peas and corn to the preparation. Add salt and continue cooking for 10 minutes over low heat.

Stuffed breasts with champignons

Ingredients:

3 breasts;
250 grams of champignons;
2 onions;
50 milliliters of vegetable oil.

Wash the breasts, season with salt and pepper. Heat oil in a frying pan and add onion cubes. Fry until crusty. Cut the champignons into slices, add to the frying onions and cook for 10 minutes, adding pepper and salt first.

Make a small cut in each chicken breast. Carefully add the minced meat and fry in a grill pan until cooked on both sides.

Diet steamed cutlets

Components:

kilogram of chicken fillet;
2 onions;
egg;
2 slices of bread;
salt and pepper to taste.

Grind the bread, onion and meat in a meat grinder. Beat in the egg, salt and pepper. Mix the minced meat well.

Form cutlets and steam for about 30-40 minutes.

Stewed in sour cream

List of ingredients:

700 grams of fillet;
bulb;
a glass of sour cream;
20 grams of flour;
2 cloves of garlic;
salt and pepper to taste.

Sauté onion and garlic in a frying pan. While the vegetables are cooking for 3 minutes, divide the fillet into pieces and add to the bowl with the onion and garlic. Add spices, flour and sour cream. Mix thoroughly and simmer for 40 minutes over moderate heat.

Baked soufflé

Products for cooking:

500 grams of chicken fillet;
spoon of soy sauce;
half a glass of low-fat cream;
a tablespoon of flour;
egg;
a pinch of nutmeg;
herbs and spices to taste.

How to cook:

Boil the fillet and grind in a blender.
Add yolk, cream, flour, salt, seasonings and pepper.
Beat the egg white and add to the mixture.
Grease a baking dish with butter. Bake the soufflé for half an hour at 180 degrees.

Chicken Parmesan Meatballs

Ingredients for preparing the dish:

chicken breast;
egg;
8 cups chicken broth;
lemon;
180 grams of spinach;
salt and thyme to taste.

Grind the breast until minced. Mix it with egg, nutmeg. Place in the refrigerator for half an hour. In a separate bowl, combine broth, lemon zest, thyme and simmer over low heat. Place the meatballs in the boiling broth and cook until done.

Barley soup

Products for cooking:

2 chicken breasts;
2 stalks of celery;
1.5 liters of chicken broth;
0.5 cups barley cereal;
1 onion;
a tablespoon of olive oil;
1 carrot;
salt to taste.

Salt and pepper the meat. Simmer in a frying pan until done. Simmer onions, carrots and celery in a frying pan for 5 minutes.

Add the broth, grains and meat to a large saucepan and cook until the chicken is cooked through. Remove the meat from the pan, separate it from the bones, and place it back into the pan. You can serve the dish with chopped herbs.

Dietary dishes with chicken: steamed cutlets

Delicious cutlets will be a suitable addition to side dishes. To prepare them you will need:

meat - 500 g;
carrots - 1 pc.;
egg 1 pc.;
vegetable oil - 1 spoon;
herbs and spices - at your discretion.

Cutlets are prepared according to a simple recipe:

Wash the fillet, cut into pieces and grind in a meat grinder.
Remove the peel from the carrots and grate it.
Fry the sliced vegetables until golden brown.
Combine the meat mixture with the vegetable mixture, beat a raw egg into the resulting mixture.
Pour in pepper, dry herbs (you choose your own spices), mix all ingredients.
Form small cutlets from the resulting minced meat.
Place them in a steamer and simmer for 15 minutes.

Immediately after cooking, the meat appetizer is placed on the table.

Chicken fillet: dietary recipes with the addition of cheese and mushrooms

Chicken and mushroom baskets can be used for everyday meals, but they can delight guests at any event. This dish seems complicated only at first glance. In fact, it will take 30 minutes of free time to prepare it. What you need to buy:

meat fillet - 500 g;
champignons - 10 pcs.;
onion - 1 pc.;
curd cheese - 2 spoons;
sour cream - 5 spoons;
egg - 2 pcs.;
hard cheese - 50 g;
garlic - 5 cloves.

Method for preparing baskets:

Wash the mushrooms thoroughly, cut into pieces and place in a hot frying pan.
Fry them on all sides for about 5 minutes.
Combine chicken and garlic and grind the mixture in a blender.
Place cottage cheese, egg and some spices into the resulting mass. Mix all components thoroughly.
Combine the second egg with sour cream, add a little pepper, stir the sauce.
Place minced chicken into molds. You will need to make a hole inside for the filling.
Place mushrooms in it, pour sour cream sauce over them. It is best not to let the filling pile up.
Preheat the oven.
Place the ramekins with meat on a baking sheet and place them in the oven for half an hour.
Grate the cheese.
Sprinkle it over the dish after cooking.

After this, the baskets can be returned to the oven to obtain a golden-brown cheese crust. It all depends on the taste preferences of the cook. The delicacy is served with creamy sauce.

Cooking options

PP chicken in a frying pan, in the oven, on the grill - many recipes have been invented for any occasion. You can bake the bird with the addition of broth, garlic and a vegetable mixture, or prepare hearty stuffed chicken fillets for a party. Lemon poultry with rice is ideal for a family dinner; breast baked with honey and lemon will brighten up the lunch. You can go to Sicily by preparing Italian stew. The family will appreciate the glazed chicken legs.

With spices

PP breast in a frying pan can become your favorite recipe. To prepare you will need:

chicken fillet – half a kilo;
sour cream – 200 g;
milk – 50 g;
red sweet pepper – 2-3 pcs.;
onion – 1 pc.;
chicken spice mixture – 2 tsp;
sunflower oil – 1 tbsp;
salt and pepper - to taste.

What to do:

Cut the meat into pieces. Peel and cut the onion and bell pepper. Sauté the vegetables in a frying pan with added oil for 5 minutes, stirring. Add chicken fillet and lightly fry everything together. Simmer over low heat for 7 minutes. Mix milk, sour cream and spices separately and place in a frying pan. Cook for another 5 minutes.

In kefir

Have to take:

Chicken breast – 700 g;
Kefir - a glass;
Garlic – several cloves;
Spices (paprika, basil, ginger), salt - to taste.

Mix kefir with finely chopped garlic, salt and spices. Place the chicken breasts in the resulting marinade for several hours. Place in a baking dish and place in the oven. After 30 minutes, a light dinner is ready.

In creamy sauce

This recipe is suitable for both whole chicken and cut into pieces. Only fillets can be used. Vegetables are also added to the dish, it turns out nourishing and tasty.

You will need the following ingredients:

whole chicken – 1 kg;
onions – 2 pcs.;
potatoes – 6 pcs.;
garlic – 2-3 cloves;
small tomatoes (cherry variety) – 200 g;
cream - a glass;
salt, turmeric, oregano, parsley.

Finely chop the garlic, parsley and onion. Add cream with spices and salt. Marinate the chicken for an hour in the refrigerator in the resulting sauce. Then cut and salt the potatoes. Take a baking sheet, cover it with parchment and lay out pieces of chicken, potatoes and cherry tomatoes between them. Fill with marinade. Place in the oven for 45 minutes. The chicken is ready in the oven.

In soy sauce

It's very easy to cook. Take:

a whole chicken weighing just over a kilogram;
juice of 1 lemon;
juice of 1 lime;
honey – 50 g;
soy sauce - a few tablespoons.

Make the marinade: mix lemon and lime juices, honey and soy sauce. After making cuts, remove the backbone of the chicken, unfold it and put it in the marinade, pouring it on top. Place in the refrigerator for 2-3 hours or overnight. Then transfer to a baking dish, adding marinade and a little water, bake for half an hour at a temperature of 220 0C. Then another 30 minutes at 180 0C, periodically pouring juice.

Filled with cottage cheese and herbs

For this recipe you need:

pp chicken fillet (3 pcs.) or chicken breast pp (one large);
a pack of low-fat cottage cheese (200 g);
greens (dill, parsley, onion);
garlic - a couple of cloves;
ginger or a mixture of spices - half a teaspoon;
milk – 4 tbsp;
any odorless vegetable oil - 1 tbsp;
breading mixture or breadcrumbs;
salt.

Prepare like this:

Grind the cottage cheese with a fork, add chopped herbs and milk. Add chopped garlic, spices, and salt. Cut the chicken breasts lengthwise. The resulting pocket is filled with curd mass. Brush the fillet with oil using a brush and roll in breadcrumbs. Place in a baking dish and bake. After half an hour, the delicious chicken breast is ready in the oven.

With cheese and tomatoes

PP chicken fillet dish perfectly illustrates this recipe. To prepare the dish, take:

Tomatoes – 2 pcs.;
Chicken fillet – 2 pcs.;
Hard cheese – 50 g;
Salt, spices, pepper.

You can take a ready-made fillet or debone a dietary chicken breast yourself. The meat is lightly beaten and rubbed with salt and pepper. Place chopped tomatoes and slices of cheese on the edge of the layer and give the chicken fillet the shape of rolls. Then place in a greased baking dish and cook the chicken breasts in the oven for 15-20 minutes.

Chicken with vegetables

A delicious hot appetizer of meat and vegetables is a must-have dish on the diet menu. To create it you need fillet and your favorite vegetables. This could be cauliflower, broccoli, carrots or peppers. During the cooking process, vegetables and meat are cut into pieces, sprinkled with spices, a little vegetable oil is added and the dish is baked for 1 hour in the oven. The workpiece is pre-wrapped in foil.

IMPORTANT! Informational article! Before use, you should consult a specialist.

Common ways to cook chicken

There are many dishes that include chicken meat, but the main and most common ways to cook chicken for weight loss are:

Cooking chicken. It is the most useful and simplest method of preparation. On average, it takes about 1 hour, while the calorie content of boiled chicken is 170 kcal/100 g without skin. The calorie content of meat with skin is 214 kcal/100 g.

Smoking chicken breast. In addition to its excellent taste, smoked breast is rich in vitamins and iron, and its calorie content is about 117 kcal/100 g.

For a couple. Steamed chicken breast has a calorie content of 113 kcal/100 g. In addition, the minerals included in its composition, as well as vitamins A, E, B2, B6, B12, are preserved.

Frying chicken. Once cooked, the chicken parts will have different calorie contents, which must be taken into account when planning your diet. For example, the calorie content of chicken legs is 160 kcal/100 g, chicken breast is 110 kcal/100 g. Cooking fried chicken with or without skin directly affects the calorie content of the dish. On average, its calorie content is 210 kcal/100 g.

Stewing chicken. This method of cooking makes it possible to fully enjoy the taste of meat, since during the cooking process all the beneficial components of chicken meat are preserved. The calorie content of stewed chicken is 110 kcal/100 g.

Baking chicken. The dish will turn out tasty and juicy, and the calorie content will be 190 kcal/100 g.

Separately, it is worth dwelling on the choice of chicken when losing weight. Since the goal is to prepare a low-calorie dish, then, accordingly, the carcass must be chosen not very large and young, which does not yet have a fat layer, like older individuals. A chicken carcass that weighs about 1.3-1.5 kg, is pink in color and without an unpleasant odor is perfect. It is also important to buy chilled chicken, not frozen. If it is necessary to defrost the carcass, it is highly recommended not to use a microwave oven or hot water.