Oven Baked Chicken Breast

Ingredients

• 4 chicken breast , 150 - 180g / 5 - 6 oz each (Note 1)
• 2 tsp olive oil

Seasoning:

• 1 1/2 tbsp brown sugar
• 1 tsp paprika
• 1 tsp dried oregano or thyme , or other herb of choice
• 1/4 tsp garlic powder
• 1/2 tsp each salt and pepper

Garnish, optional:

• Finely chopped parsley

Instructions

1. Preheat oven to 425F/220C (standard) or 390F/200C (fan / convection).
2. Pound chicken to 1.5cm / 0.6" at the thickest part - using a rolling pin, meat mallet or even your fist (key tip for even cooking + tender chicken).
3. Mix Seasoning.
4. Line tray with foil and baking paper (sugar caramelises, it's annoying to clean off tray). Place chicken upside down on tray. Drizzle chicken with about 1 tsp oil. Rub over with fingers. Sprinkle with Seasoning.
5. Flip chicken. Drizzle with 1 tsp oil, rub with fingers, sprinkle with Seasoning, being careful to cover as much of the surface area as you can.
6. Bake 18 minutes, or until surface is golden per photos and video, or internal temperature is 165F/75C using a meat thermometer.
7. Remove from oven and immediately transfer chicken to serving plates.
8. Wait 3 - 5 minutes before serving, garnished with freshly chopped parsley if desired. Pictured with a side of Garlic Butter Rice with Kale.

Notes

1. If your breast is quite large eg 250g / 8oz+ each, cut them in half horizontally to form 2 thin steaks and skip the pounding. Make sure they are no thicker than 1.5cm / 0.6" thick at the thickest point - if they are, pound using fist.

This can also be made with thigh fillets (boneless, skinless). Follow the recipe but cook for 25 minutes for small / medium thighs and 30 minutes for larger ones.

2. Nutrition per serving, assuming 150g/5oz chicken breast.

Nutrition Facts

Oven Baked Chicken Breast

Amount Per Serving (158 g)

Calories 286Calories from Fat 63

% Daily Value*

Total Fat 7g11%

Saturated Fat 1g5%

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 127mg42%

Sodium 403mg17%

Potassium 397mg11%

Total Carbohydrates 4g1%

Sugars 4g

Protein 46g92%

Vitamin A6.5%

Vitamin C2%

Calcium1.1%

Iron3.5%

* Percent Daily Values are based on a 2000 calorie diet.

source:https://www.recipetineats.com/oven-baked-chicken-breast/

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