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How to Cook Boneless, Skinless Chicken Without Butter or Oil

by
author image Denise Kelly
Denise Kelly is the copy editor for a small publisher in Paris, France. Before that she was a copy editor at daily newspapers, starting in graduate school. She has been writing professionally since 1996. She has a Master of Science in journalism and a Bachelor of Arts in political science.
How to Cook Boneless, Skinless Chicken Without Butter or Oil
How to Cook Boneless, Skinless Chicken Without Butter or Oil Photo Credit Kathy Burns-Millyard/Demand Media

Boneless, skinless chicken is a versatile and healthy choice for lunch or dinner. If you opt for chicken breasts, a 4-ounce serving has just 110 calories and 2.5 grams of fat, but provides you nearly half of your daily requirement for protein. The problem arises in the cooking. Using butter or oil to cook your chicken negates the meat's naturally low calories and fat. You have a couple of options, though, for cooking up your main dish without the unwanted extras.

Stovetop

Step 1

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Put about 1/4 inch of water in a Dutch oven or deep skillet. Set it on the burner and bring the water to a boil.

Step 2

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Add two chicken breasts, or however many will fit without piling them on top of one another, to the boiling water. The water should not completely cover the chicken.

Step 3

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Sprinkle the exposed chicken with the seasonings of your choice, such as salt and pepper, garlic powder, seasoned salt or cayenne pepper.

Step 4

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Turn the heat on the burner down slightly, but keep the water boiling. Keep an eye on the water. If it is close to all boiling away, add more, or your chicken will burn and stick to the bottom of the pan.

Step 5

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Watch the chicken. When the edges start to turn white but the top that you see is still pink in the middle, about 4 minutes, turn it over. Sprinkle more seasoning on this cooked side.

Step 6

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Cook for an additional 3 minutes or so, then make a small slit in the chicken and see if it is cooked through. All of the meat should be white. When it is done, remove it from the water with a fork and serve hot.

Oven

Step 1

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Preheat your oven to 350 degrees Fahrenheit.

Step 2

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Pound your chicken to a uniform thickness with the smooth side of the meat mallet. This will ensure that there are no uncooked spots in thicker areas when most of the chicken is done.

Step 3

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Spray a baking pan with nonstick cooking spray, then lay the chicken in one layer in the pan. Sprinkle the chicken with your choice of seasonings.

Step 4

How to Cook Boneless, Skinless Chicken Without Butter or Oil
Photo Credit Kathy Burns-Millyard/Demand Media

Cover the pan with aluminum foil to keep in moisture. Bake the chicken on the middle oven rack for 15 to 20 minutes. The total cooking time will depend on how many breasts are in the pan and how thick they are. After 15 minutes, cut a slit in the thickest part of the thickest chicken breast. If it is still pinkish, continue baking, checking every couple of minutes, until it is white throughout. Serve warm.

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