The first and most important thing to do is pull the meat out of the refrigerator and let it warm up to almost room temperature. This will help the meat "relax" and helps distribute the juices inside.
The next thing to do is heat the pan. It is hot enough when you can only hold your hand over the pan for a count of 3. T his is really important because if the pan isn't hot enough the meat will stick to the pan and tear when you try to turn it.
Put a teaspoon of oil in the pan and swirl it around until it coats the bottom. Then lay the meat in the pan.
I like to serve it over rice.