Oil-free fried chicken breast

Chicken breast has low calories and fat content, so it is very suitable for people who want to lose weight. There are many ways to cook chicken breast, but if you don’t want to increase the calories, you can choose to fry the chicken breast without oil. Since it is oil-free, you don’t need to add cooking oil when cooking, but you can marinate the chicken breast with soy sauce, add starch and let it sit for about a quarter of an hour before putting it in the pot. Make sure the pot reaches about 80 degrees before putting the chicken breast in and then turning to low heat.

Method 1

practice

1. Rinse a piece of chicken breast and remove the fat and fascia. If it is too thick, you can cut it into two pieces horizontally.

2. Put the meat on a plate, add a little light soy sauce and starch, mix well, and marinate for about 15 minutes.

3. Heat the pan over high heat until it is 80% hot, put the chicken breast in and immediately turn to low heat (very important), cover the pan, and when the sizzling sound starts to get louder, open the lid and turn it over, sprinkle some black pepper, cover it again, and wait for the sizzling sound to come out.

Method 2

Materials

Black pepper to taste

Chicken breast

Salt to taste

Cooking wine

Curry powder

Light soy sauce

Starch or starch-free

[Protein for fitness meals] How to make fried chicken breast without oil

Marinate the chicken breast with your favorite seasonings and you can coat it with starch or not. Cook it in a flat non-stick pan for 2 minutes on one side with a cover, then turn it over and continue cooking for 2 minutes. You can also increase the time to 3 minutes as needed. Browned on the outside and tender on the inside.

Sprinkle some freshly ground black pepper, it’s awesome.

Tips

Cut the chicken breast into 1.2 cm thick slices and marinate for half an hour or overnight.

When marinating, there will be light soy sauce or cooking wine to remove the fishy smell, which already contains moisture, so no oil is needed.

In addition, please use a non-stick pan, otherwise it will easily get stuck. Cleaning is also troublesome