Grilled Chicken Breasts: Healthy and Juicy

Chicken breasts in a frying pan — grilled are always tender and juicy! This preparation will appeal to housewives who adhere to the principles of healthy eating. Since frying with such utensils does not require the use of oil, the resulting dishes, if not dietary, are definitely more healthy. Just the sight of food after such preparation increases appetite and lifts the mood, creating the illusion of visiting a restaurant where such beautiful culinary delights are usually served.
cook time: 1h 30 min
Nora Vaughn
Grilled Chicken Breasts: Healthy and Juicy

Nutrition Facts (per serving)

125
Calories
4g
Fat
6g
Carbs
21g
Protein

Ingredients (4 portions)

Basic:

Chicken breasts (fillet) 800 g
Vegetable oil 1 tbsp
Dry spices (Used: garlic, for meat, parsley, cilantro. Provençal herbs and barbecue spices work well.) 1 tbsp
Soy sauce 4 tbsp

Recipe instructions

Step 1

Step 1
Prepare food. Rinse the fillet and dry. Separate the small fillet from the large one. Remove veins, fat and films that can be removed.

Step 2

Step 2
Lightly beat, mostly the thick part, just to even out the thickness.

Step 3

Step 3
Sprinkle both sides with dry spices according to your taste or availability. The fillet can be left this size.

Step 4

Step 4
I find it more convenient to cut it as in the photo. I cut off the thinner edges and then fry them separately, getting a more even roast. Children love to eat small pieces as the most tender part.

Step 5

Step 5
Prepare the marinade by mixing soy sauce and vegetable oil. Mix the fillet very carefully with your hands. Leave on the counter for at least 30 minutes, preferably an hour. You can put it in the refrigerator overnight, but be sure to take it out at least an hour before frying so that the meat is warm, otherwise it will be dry.

Step 6

Step 6
DO NOT grease the pan with oil! Heat it up to maximum heat and reduce it to medium, only then add the meat. When it is not sticky and comes off easily, turn it over with tongs. Do not pierce the meat so that it does not lose its juiciness.

Step 7

Step 7
Fry the second side until cooked, about 2 — 3 minutes. Do not overcook to achieve an intense blush, it can easily dry out, but placing it on the rib leaning against the side will be very good/that’s why I cut large fillets in half /. So fry all the meat. My frying pan is cast iron, it heats up evenly and holds heat for a long time.

Step 8

Step 8
Place the finished meat on a paper towel to absorb excess juice, but you don’t have to do this if you like it juicier. But letting the meat rest for 5-8 minutes before serving so that all the juices disperse and the flavors mix is a must. Bon appetit !

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