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
- Preheat oven to 425F/220C (standard) or 390F/200C (fan / convection).
- 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).
- Mix Seasoning.
- 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.
- 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.
- Bake 18 minutes, or until surface is golden per photos and video, or internal temperature is 165F/75C using a meat thermometer.
- Remove from oven and immediately transfer chicken to serving plates.
- 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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