Baked Chicken

by | Feb 28, 2024 | Cooking

Ingredients

  • 4 chicken breasts , 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 425°F/220°C (200°C fan).
  • 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 / parchment paper. 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, covering 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 165°F/75°C 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.

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