1. Main Page
  2. Second course
  3. Grilled chicken

Grill-Pan Chicken

Got a grill pan? Make this super tasty, quick dish! Grill-pan chicken is easy and comes together fast. It turns out fragrant, juicy, and nicely seared on top. Its biggest plus is that it's carb-free, so it fits right into a low-carb or keto diet. Tomatoes, tomato sauce, cheese, and spices make it even more crave-worthy.

BesstAuthor avatar
Recipe author
Grilled chicken
0
0

Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 57 % 17 g
Fats 37 % 11 g
Carbohydrates 7 % 2 g
172 kcal
GI: 50 / 50 / 0
    1. In a small bowl, measure out the tomato sauce. Stir in the vegetable oil (olive or refined sunflower both work) and mix until smooth. 2. Remove the skin and bone from the chicken breasts, then rinse them and pat them dry with paper towels. Lay them in a medium-deep bowl, sprinkle the salt and your chosen spices over the top, and rub them into the meat. Pour over the tomato-sauce-and-oil mixture and work it into the chicken with your hands. Cover the bowl and let the chicken marinate for 30 minutes at room temperature. You can marinate it overnight instead — just keep it in the refrigerator. 3. Set a grill pan over high heat and let it get good and hot. Brush it lightly with oil (an oil spray is ideal). Once it's hot, lower the heat to medium. Add the chicken and cook for 5–7 minutes, then flip and cook the other side for another 5–7 minutes, until the meat is a nice golden color. 4. Wash and dry the tomatoes, then slice them into rounds. Grate the cheese on the medium side of a box grater. Lay the tomato slices on the chicken and top with the cheese. Cover the pan and wait 1–2 minutes, until the cheese melts, then take it off the heat. Serve hot with any side you like. Scatter chopped fresh herbs over the meat, along with a little dry seasoning — freshly ground black pepper is perfect.
  • Mashed, baked, boiled, or fried potatoes all pair beautifully with this chicken. You could also serve it with a grain, beans, or pasta. It goes well with fresh or roasted vegetables, various salads, and fresh herbs. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Tomatoes - 23  kcal/100g
  • Dutch cheese - 352  kcal/100g
  • Swiss cheese - 335  kcal/100g
  • Russian cheese - 366  kcal/100g
  • Kostroma cheese - 345  kcal/100g
  • Yaroslavsky cheese - 361  kcal/100g
  • Altai cheese 50% fat content - 356  kcal/100g
  • Soviet cheese - 400  kcal/100g
  • Cheese 'steppe' - 362  kcal/100g
  • Cheese 'uglichsky' - 347  kcal/100g
  • Poshekhonsky cheese - 350  kcal/100g
  • Lambert cheese - 377  kcal/100g
  • Appnzeller cheese with 50% fat content - 400  kcal/100g
  • Chester cheese with 50% fat content - 363  kcal/100g
  • Edamer cheese with 40% fat content - 340  kcal/100g
  • Cheese with mushrooms of 50% fat content - 395  kcal/100g
  • Emmental cheese with 45% fat content - 420  kcal/100g
  • Gouda cheese with 45% fat content - 356  kcal/100g
  • Aiadeus cheese - 364  kcal/100g
  • Dom blanc cheese (semi-hard) - 360  kcal/100g
  • Lo spalmino cheese - 61  kcal/100g
  • Cheese 'etorki' (sheep, hard) - 401  kcal/100g
  • White cheese - 100  kcal/100g
  • Fat yellow cheese - 260  kcal/100g
  • Altai cheese - 355  kcal/100g
  • Kaunas cheese - 355  kcal/100g
  • Latvian cheese - 316  kcal/100g
  • Limburger cheese - 327  kcal/100g
  • Lithuanian cheese - 250  kcal/100g
  • Lake cheese - 350  kcal/100g
  • Gruyere cheese - 396  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Spices dry - 240  kcal/100g
  • Chicken breast - 113  kcal/100g
  • Fresh frozen soup greens in a package - 41  kcal/100g
  • Greenery - 41  kcal/100g
  • Hot tomato sauce - 99  kcal/100g

Similar recipes

Related and additional categories: