Many dieters choose chicken breast as a healthy and low-fat lunch option for themselves. There are two conventional ways to cook chicken breasts, one is to boil, but boiled chicken breasts are tasteless and hard to swallow; the other is to pan-fry, but pan-frying chicken breasts requires the use of vegetable oil to ensure that the meat does not stick to the pan and fry.
Using a smokeless grill pan to grill chicken breasts is a smart choice. It requires only a small amount of vegetable oil to grill, which ensures a delicious taste and low-fat food.
First, select fresh chicken breasts and remove excess fat and bones. Cut the chicken breasts into whole pieces or thin slices. If you want the chicken breasts to be more flavorful, marinate them before grilling by making a marinade of lemon juice, olive oil, salt, pepper and other spices. Soak the chicken breasts in the marinade for a while to make the food more flavorful.
Turn on the smokeless grill pan and set the temperature to the proper temperature for grilling the chicken breasts. Preheat the grill pan to make sure it reaches the proper temperature. Place the chicken breasts on the smokeless grill pan, making sure they are evenly distributed. Baking time is usually 15-20 minutes, depending on the thickness of the breasts. Turn the breasts periodically to ensure even heating on both sides until the chicken is golden brown and reaches the internal temperature (165°F or 74°C).
Serve the grilled chicken breasts with your favorite side dish. Choose from vegetable salad, roasted vegetables, baked potatoes, whole wheat bread, or other low-fat, healthy ingredients.
Grilling chicken breasts in a smokeless grill pan reduces fat absorption, maintains the tender texture of the chicken, and avoids the health effects of smoke and fumes.