Ingredients
SEASONING:
GARNISH, OPTIONAL:
Instructions
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Preheat oven to 425°F/220°C (200°C fan).
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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).
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Mix Seasoning.
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Line tray with foil and baking / parchment paper. Place chicken upside down on tray. Drizzle chicken with about 1 tsp oil. Rub over with fingers. Sprinkle with Seasoning.
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Flip chicken. Drizzle with 1 tsp oil, rub with fingers, sprinkle with Seasoning, covering as much of the surface area as you can.
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Bake 18 minutes, or until surface is golden per photos and video, or internal temperature is 165°F/75°C using a meat thermometer.
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Remove from oven and immediately transfer chicken to serving plates.
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Recipe 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 INFORMATION:
Serving:
158g
Calories:
286cal (14%)
Carbohydrates:
4g (1%)
Protein:
46g (92%)
Fat:
7g (11%)
Saturated Fat:
1g (6%)
Polyunsaturated Fat:
1g
Monounsaturated Fat:
1g
Cholesterol:
127mg (42%)
Sodium:
403mg (18%)
Potassium:
397mg (11%)
Sugar:
4g (4%)
Vitamin A:
325IU (7%)
Vitamin C:
1.7mg (2%)
Calcium:
11mg (1%)
Iron:
0.6mg (3%)
Keywords: Baked Chicken Breast, Chicken breast
Jim Johnson
jamesj0922.com