All you need for a delicious low-fat (the magic word), healthy (another magic word), pan grilled chicken is to marinate the chicken in Soy Sauce and grill it on a grill pan. That's all. If you don't have a grill pan I highly recommend getting one.
Use chicken breast filets. If they are too thick cut them lengthwise so they are max 2 inches thick.
Leave the chicken filets in soy sauce, covered in the refrigerator for about 15 minutes.
Heat a grill pan over medium heat and place the filets in it. Discard left over soy sauce.
Let one side of the filets cook until the edges start to change color. About 3-4 minutes.
Turn and let the other side cook. Another 3-4 minutes.
Cut the thickest filet in half to check if the meat is cooked. There should big no pink in the meat.
Put some water in the pan and twist it around. About 2-3 tablespoons.
Pour it over the chicken.
If you are going to fry another batch then rinse the pan in the hottest water you can get from your kitchen's faucet.
Grilled chicken goes well with vegetables, and if you just steam the veggies then you will have a really lean healthy meal.
However you might choose to eat the chicken with buttered carrots, broccoli with glazed onions and yam puree like in the picture beside.
