Oven Baked Chicken Breast
Delicious and tender Oven Baked Chicken Breast, seasoned to perfection, ideal for a healthy meal.
Equipment
- Oven
- Meat Mallet
- Baking Tray
- foil
- parchment paper
Ingredients
Chicken
- 4 pieces chicken breasts 150 – 180g / 5 – 6 oz each
Oil
- 2 teaspoon olive oil
Seasoning
- 1.5 tablespoon brown sugar
- 1 teaspoon paprika
- 1 teaspoon dried oregano or thyme or other herb of choice
- 0.25 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.5 teaspoon pepper
Garnish
- finely chopped parsley optional
Instructions
Cooking Steps
- 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.
- Mix Seasoning.
- Line tray with foil and baking / parchment paper. Place chicken upside down on tray. Drizzle chicken with about 1 teaspoon oil. Rub over with fingers. Sprinkle with Seasoning.
- Flip chicken. Drizzle with 1 teaspoon 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 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.
Notes
If your breast is quite large (e.g., 250g / 8oz+ each), cut them in half horizontally to form 2 thin steaks and skip the pounding. This can also be made with thigh fillets (boneless, skinless) but cook for 25-30 minutes depending on size.
Nutrition
Serving: 158gCalories: 286kcalCarbohydrates: 4gProtein: 46gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 127mgSodium: 403mgPotassium: 397mgSugar: 4gVitamin A: 325IUVitamin C: 1.7mgCalcium: 11mgIron: 0.6mg
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