Chicken fillet in soy sauce in a frying pan

The original recipe for a simple dish in a hurry. A very satisfying, appetizing-looking and nutritious dish for lunch or dinner. One fillet can easily feed three people, which is very economical and profitable. Delicious gravy and sesame seeds will complement the dish and make it more complete in appearance and taste.
sharlisAuthor avatar
The author of the recipe

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

Step-by-step cooking

Cooking time: 30 min
  1. Step 1:

    Step 1.

    Cut the chicken fillet into pieces of medium size and about 1 centimeter thick. I got 9 pieces. It is not necessary to chop it very finely so that the meat comes out juicy enough. It is best to cut across the fibers. If you are counting on a certain number of people, then figure out exactly how many parts to cut the fillet into. In my case, I was counting on three people - everyone got three pieces.

  2. Step 2:

    Step 2.

    Prepare a mixture in which we will marinate fillets. In a deep bowl, mix soy sauce, vegetable oil and garlic powder. Take the classic soy sauce or with various additives, given that the taste of the final dish will depend on them.

  3. Step 3:

    Step 3.

    We put the fillets in a bowl with marinade, mix, abundantly dipping each piece, and leave to soak for 20 minutes. We do not add salt, since soy sauce is quite salty.

  4. Step 4:

    Step 4.

    We put the frying pan on medium heat and warm it up well - we don't lubricate it with anything, since vegetable oil is already present in our mixture. Spread the chicken fillet pieces together with the sauce and fry for 5 minutes on one side. The meat will start to let the juice out, but we will not let it leak out, as we will turn the fillet to the other side.

  5. Step 5:

    Step 5.

    Fry the fillet on the other side also for 5 minutes, but reduce the heat a little and cover the pan with a lid. It is not recommended to fry the meat longer, as it will turn out to be dry. Turn off the fire and remove the meat from the pan. We put the fillets on a dish, pour the sauce, which will not have time to evaporate from the pan, and sprinkle with sesame seeds - white or black or 50-50. Decorate with a sprig of fresh dill.

This recipe is one of the simplest. If everything is cooked correctly, the chicken fillet will turn out tender and juicy. You can serve the dish with a salad of fresh vegetables, as meat and vegetables are the perfect combination, which is recommended with proper nutrition. And do not forget about the greens - it is always appropriate in such cases.

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

Similar recipes