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chicken in a pan with NO oil

Chicken in a Pan with NO Oil

This simple and healthy chicken in a pan with NO oil is juicy, flavorful, and perfect for busy weeknights. Made with bold seasonings and zero added fat, it’s a lighter dinner option that doesn’t sacrifice comfort or taste.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

  • 2 large boneless skinless chicken breasts
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 0.5 tsp black pepper
  • 0.5 tsp salt
  • dried oregano or Italian seasoning optional
  • 2 tbsp water or low-sodium chicken broth if needed

Equipment

  • Non-Stick Skillet
  • Meat Thermometer

Method
 

  1. Pat the chicken breasts dry with paper towels. If thick, slice horizontally to create thinner cutlets for even cooking.
  2. Season both sides of the chicken generously with garlic powder, onion powder, paprika, salt, pepper, and optional herbs.
  3. Preheat a non-stick skillet over medium heat for 2–3 minutes until hot. A drop of water should sizzle and evaporate quickly.
  4. Place the chicken in the hot pan. Cook undisturbed for 5–6 minutes to develop a golden crust.
  5. Flip the chicken once it releases easily. Cook another 5–7 minutes until the internal temperature reaches 165°F.
  6. If needed, add 1–2 tablespoons of water or broth and cover the pan for the final few minutes to keep the chicken moist. Rest for 5 minutes before slicing and serving.

Notes

For best results, avoid overcrowding the pan and allow the chicken to brown naturally before flipping. This recipe works well for meal prep and can be stored in the refrigerator for up to 4 days.