Low or Zero Oil Recipe of Chicken Breasts in Soya sauce

A lazy evening, taste buds craving for great tastes and very less time on hand to get dinner ready is what led to this low oil chicken recipe. In fact, it figures in the zero oil diet food recipes category in my recipe file. With oil needed just to coat the pan it is a healthy recipe with zero oil that I can indulge in totally guilt-free.

Chicken recipes are always the demand at my place as it is the main source of animal protein other than the egg in our everyday diet, I try to come up with new tastes and flavours to please my two foodies. We keep off red meat, so chicken it is.

Hubby dear is on a low oil, high protein and greens healthy diet and so innovation is the key in my kitchen these days. Low calorie recipes with chicken to ensure that my little star, hubby and me all get our fair share of a our dietary protein requirements. 

This is yet another real quick and easy chicken recipe that uses just a teaspoon of oil for coating and is really tasty and flavourful. I had all the ingredients readily available at home and so it was a quick fix dinner literally. This is a chicken breast recipe that can be made with the entire breast in one piece or you can even make it with small bite sized pieces to serve as appetizers when you are entertaining friends or family.

I have used chicken breasts here and sliced them length wise to ensure a thinner slice that soaks in all the flavours of the marinade quickly. Serve with a green salad and bread or simply with plain steamed rice. The demand for a repeat coming in both from hubby and daughter was enough to prove the success of my efforts.

Low or Zero Oil Recipe Of Chicken Breasts in Soya Sauce
Ingredients:
Chicken breasts - 2 (sliced lengthwise)
Soya Sauce - 2 tsp
Tomato Ketchup - 2 tsp (if you like it spicy you may use 1 tsp of chilli sauce and a tsp of tomato ketchup instead)
Salt - to taste
Sugar - 1/2 tsp (I have a slightly sweet palette)
Garlic paste - 1 tsp (I love garlic and it is great for health)
Oil - 1 tsp (for coating the pan)

Method:

1- Take a bowl and mix together the soya sauce, tomato ketchup, garlic paste, salt and sugar. Put in the chicken breasts (sliced length wise so you now have four pieces) into the marinade. Let marinate for 15-30 minutes. You can decide to marinade it the previous day and take it out of the refrigerator in time to cook for dinner. 
2- Take a heavy flat bottomed non-stick pan and coat it with the oil. Arrange the marinated chicken breasts in one single layer(do not put one over the other).
3- Cover with a lid and let cook. Make sure to turn over in between. Do not add water, let the chicken cook in its own juices. Chicken has low cooking time and so please do keep a watch on your dish. 4-When the water has almost evaporated and the chicken is done, remove lid. Let it cook for 2 more minutes. Turn over and let cook for another minute. This will give it the nice and appetizing brown colour of the soya sauce and the caramelised sugar. Serve with a salad of your choice and some brown bread.