Chicken breast has become a popular health food in recent years. Rich in protein and essential amino acids, and nearly fat-free, it’s a great choice for those seeking to build muscle and lose fat, manage weight, or for young adults and seniors. However, because chicken breast is low in fat, it can easily become tough and dry if pan-fried or boiled.

An oil-free pan-fried chicken breast recipe is said to be incredibly tender! Try it!

Chicken breast is nutritious, high in protein, and low in fat.

Chicken breast is extremely low in calories, containing approximately 109 kcal per 100g, yet boasts 23.1g of protein. Compared to the same amount of pork or beef, chicken breast has 30-50% more protein. Furthermore, the protein in chicken breast is rich in essential amino acids, which can help strengthen liver function, prevent muscle loss, and support brain development.

High-protein chicken breast contains only about 1g of fat per 100g, and 70% of that fat is essential fatty acids and unsaturated fatty acids, which are beneficial to the body. This helps prevent arteriosclerosis and heart disease. Chicken breast is also rich in micronutrients such as niacin, vitamin B, and potassium, making it a safe source of nutrition for most people.

The viral chicken breast recipe on Twitter: “30-Minute Oil-Free Seared Chicken Breast”

Because chicken breast is low in fat, the most common concern when cooking it is how to avoid it being tough or dry. The “30-Minute Oil-Free Seared Chicken Breast” recipe is said to produce the most delicious chicken breast!

Instructions

• Place the chicken breast skin-side down in a frying pan, sprinkle with salt and pepper, and turn to low heat.
• After 5 minutes, it will begin to sizzle. Leave the chicken breast as is, do not turn it over, and do not cover it. Continue cooking over low heat.
• After 15 minutes, the chicken skin will gradually release oil and a fragrant aroma. Don’t worry about burning it; continue cooking over low heat.
• After 25 minutes, you’ll notice a noticeable oozing of fat. At this point, you can add your favorite spices (such as rosemary) or garlic to enhance the aroma, but it’s also fine to omit.
• After 30 minutes, while the outside may still look raw, you can touch the surface of the chicken breast directly with your hand; it should feel slightly warmer than body temperature. If more than half of the chicken breast is white from the side, it’s cooked through.
• Flip the chicken breast over. You’ll see it’s a beautiful golden brown, and the skin is crispy. Count for 3 seconds after flipping, then turn off the heat and let it sit in the original pan for another 10 minutes to soak up the residual heat. You’re done!

Isn’t the method super simple? All you need is a frying pan and chicken breast. You don’t need to add any oil. It is healthy and delicious. You can easily fry great chicken breast at home!