Pan-Fried Chicken in Soy Sauce

A clever recipe for a quick, simple dish. It's hearty, good-looking, and filling — perfect for lunch or dinner. A single breast easily feeds three people, so it's both economical and satisfying. The tasty pan sauce and a sprinkle of sesame seeds round the dish out and make it look and taste complete.

sharlisAuthor avatar
Recipe author

Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 60 % 21 g
Fats 20 % 7 g
Carbohydrates 20 % 7 g
150 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min
  1. Step 1:

    Step 1

    Cut the chicken breast into medium pieces about 1 cm (½ inch) thick. I ended up with 9 pieces. Don't cut them too small, so the meat stays nice and juicy, and cut across the grain when you can. If you're cooking for a set number of people, plan how many pieces you'll need — in my case I was feeding three, and everyone got three pieces.

  2. Step 2:

    Step 2

    Make the marinade for the chicken. In a deep bowl, stir together the soy sauce, vegetable oil, and garlic powder. Use plain soy sauce or a flavored one — just keep in mind it will shape the final taste of the dish.

  3. Step 3:

    Step 3

    Add the chicken to the bowl of marinade, toss to coat every piece well, and let it soak for 20 minutes. Don't add salt — soy sauce is already plenty salty.

  4. Step 4:

    Step 4

    Set a skillet over medium heat and let it get good and hot — no need to grease it, since there's already oil in the marinade. Add the chicken pieces along with the sauce and fry for 5 minutes on one side. The meat will start to release its juices, but we won't let them run off — we'll flip the pieces to the other side.

  5. Step 5:

    Step 5

    Fry the chicken on the second side for another 5 minutes, but lower the heat a bit and cover the pan with a lid. Don't cook it any longer than that, or it will turn out dry. Turn off the heat and take the chicken out of the pan. Arrange the pieces on a plate, spoon over the sauce left in the pan before it cooks away, and sprinkle with sesame seeds — white, black, or a 50/50 mix. Garnish with a sprig of fresh dill.

  • This is one of the simplest recipes there is. Cooked right, the chicken comes out tender and juicy. Serve it with a fresh vegetable salad — meat and vegetables are a perfect match and a smart choice for eating well. And don't forget fresh herbs; they're always welcome here.

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

  • Soy sauce - 51  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Dried whole sesame seeds - 563  kcal/100g
  • Shelled sesame seed - 582  kcal/100g
  • Salt - 0  kcal/100g
  • Chicken breast (fillet) - 113  kcal/100g
  • Garlic powder - 331  kcal/100g

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