Grilled chicken breasts

Grilled chicken breasts are always tender, juicy! This preparation will appeal to housewives who adhere to the principles of healthy eating. Since frying on such dishes does not require the use of oil, therefore, the dishes are obtained, if not dietary, but definitely more useful. Just the sight of food after such cooking increases appetite and lifts the mood, creating the illusion of visiting a restaurant where such beautiful culinary delights are usually served.
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 68 % 21 g
Fats 13 % 4 g
Carbohydrates 19 % 6 g
124 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 1 h 30 min
  1. Step 1:

    Step 1.

    Prepare the products. Rinse and dry the fillets. Separate the small fillet from the large one. Clean from veins, fat and films that can be removed.

  2. Step 2:

    Step 2.

    Lightly chop off, mostly the thick part, just to even out the thickness.

  3. Step 3:

    Step 3.

    Sprinkle dry spices on both sides, which you like or have. Fillets can be left this size.

  4. Step 4:

    Step 4.

    It's more convenient for me to cut it as in the photo. Having cut off the thinner edges, then fry them separately, getting a more uniform roasting. Small pieces like to be eaten by children, as the most tender part.

  5. Step 5:

    Step 5.

    Prepare the marinade by mixing soy sauce and vegetable oil. Very carefully mix the fillets in it with your hands. Leave on the table for at least 30 minutes, preferably for an hour. You can put it in the refrigerator overnight, but before frying, be sure to get it at least an hour so that the meat warms up, otherwise it will be dry.

  6. Step 6:

    Step 6.

    DO NOT LUBRICATE the frying pan WITH oil! Heat it at maximum heat and reduce it to medium, only then spread the meat. When it does not stick and easily separates, turn it over with tongs. Do not pierce the meat so that it does not lose its juiciness.

  7. Step 7:

    Step 7.

    Fry the second side until tender, it's about 2-3 minutes. Do not overcook trying to achieve an intense blush, you can easily dry it, but putting it on the edge leaning against the side will be very good / that's why I cut a large fillet in half /. So fry all the meat. My frying pan is cast iron, it warms up evenly and keeps warm for a long time.

  8. Step 8:

    Step 8.

    Put the finished meat on a paper towel so that the excess juice is absorbed, but you can not do this if you like it more. But let the meat rest for 5 to 8 minutes before serving, so that all the juices disperse and the flavors mix, this is mandatory. Bon appetit!

Fillets in this marinade can also be taken to nature and cooked on the grill.
It is good to serve fresh or grilled vegetables, herbs, sauces to the meat.

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

  • Soy sauce - 51   kcal/100g
  • Vegetable oil - 873   kcal/100g
  • Spices dry - 240   kcal/100g
  • Chicken breast - 113   kcal/100g

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