Introduction to Oven Baked Chicken Breast
When it comes to quick, healthy meals, few options are as versatile and satisfying as oven baked chicken breast. This dish is not only easy to prepare but also a fantastic canvas for a variety of seasonings and sides. Whether you're looking to whip up a weeknight dinner or meal prep for the week ahead, baked chicken breasts provide a lean source of protein that keeps you feeling full and energized.
Why Choose Oven Baked Chicken Breast?
Baking chicken breasts in the oven is a foolproof method that ensures juicy and tender results every time. By cooking at a high temperature, you can lock in moisture, creating a flavorful dish with minimal effort. Plus, it’s a healthier alternative to frying, as it requires little to no added fats. According to nutrition experts, chicken breast is one of the leanest cuts of meat, making it an excellent choice for those managing their calorie intake while still wanting to enjoy delicious food.
Not only is oven baked chicken breast simple to make, but it also pairs well with a myriad of side dishes, from fresh salads to hearty grains. Curious to try it? Follow along with our easy recipe and impress your palate! For more protein-packed meal ideas, check out resources such as Eat This, Not That for inspiration.
Ingredients for Oven Baked Chicken Breast
Creating a delicious and juicy oven baked chicken breast is both simple and rewarding. To get started, gather these fresh and flavorful ingredients that you likely already have in your kitchen!
- Chicken Breasts: Use four chicken breasts, each weighing about 150-180g (5-6 oz). Opt for skinless, boneless breasts for that perfect balance of tenderness and flavor.
- Olive Oil: Two teaspoons of olive oil not only helps in cooking but adds a lovely richness to the dish.
Seasoning: The magic happens with the right seasoning. Here’s what you’ll need to elevate your chicken:
- Brown Sugar: 1 ½ tablespoons will create that lovely caramelization.
- Paprika: 1 teaspoon adds vibrant color and a hint of smokiness.
- Herbs: Choose between 1 teaspoon of dried oregano or thyme (or your favorite).
- Garlic Powder: Just ¼ teaspoon brings a warm, inviting flavor.
- Salt and Pepper: A pinch of ½ teaspoon each is essential for that classic seasoning.
Optional Garnish: For that final touch, finely chopped parsley can add a splash of color and freshness to your dish.
Elevate your weeknight dinners and impress your friends with this easy recipe!
Step-by-Step Preparation of Oven Baked Chicken Breast
Preparing a delicious oven baked chicken breast can feel intimidating, but with our easy-to-follow steps, you'll impress yourself (and anyone you're serving) in no time! Let's dive into the process.
Preheat the oven
Before anything else, let’s get that oven warmed up. Preheat your oven to 425°F (220°C), or 200°C for fan-assisted ovens. Preheating ensures that your chicken will cook evenly and develop that beautiful golden crust. While you’re waiting, you can tackle the chicken preparation—multi-tasking at its best!
Prepare the chicken
To ensure your chicken cooks evenly, it’s essential to pound it a bit. Take each chicken breast and place it between two sheets of plastic wrap or use a ziplock bag. Use a rolling pin or meat mallet to gently pound the chicken to about 1.5cm (0.6 inches) thick at its thickest part. This simple step is key for achieving tender and juicy chicken. If your breasts are quite large (250g or 8oz+), consider halving them horizontally instead of pounding.
Create the seasoning mix
Now for the fun part: seasoning! In a medium bowl, combine the following ingredients to create your seasoning mix:
- 1 ½ tablespoon brown sugar
- 1 teaspoon paprika
- 1 teaspoon dried oregano or thyme
- ¼ teaspoon garlic powder
- ½ teaspoon each salt and pepper
This mixture will provide a delightful balance of sweetness, earthiness, and savory flavor, giving your oven baked chicken breast a delectable crust that will leave everyone wanting more!
Apply seasoning to the chicken
Once your seasoning is ready, it’s time to apply it. Line a baking tray with foil and parchment paper for easy cleanup. Place the chicken breasts upside down on the tray and drizzle with 1 teaspoon of olive oil. Rub it over with your fingers to ensure the oil coats the surface evenly. Now, sprinkle the seasoning mix generously over the chicken.
Carefully flip the chicken breasts over, drizzle with another 1 teaspoon of olive oil, and repeat the oil rub and seasoning application. Try to cover as much of the surface area as possible to maximize flavor.
Bake the chicken
With the chicken fully prepped, it’s time to bake! Place the tray in the preheated oven and bake for about 18 minutes, or until the chicken's surface is golden and reaches an internal temperature of 165°F (75°C) (using a meat thermometer for accuracy is highly recommended).
Once done, remove the chicken from the oven and allow it to rest for 3-5 minutes. This resting time allows the juices to redistribute, ensuring moist chicken when sliced. Garnish with finely chopped parsley if desired, and enjoy your perfectly baked chicken breast! Check out a delicious side dish like Garlic Butter Rice with Kale for a complete meal experience.
Variations on Oven Baked Chicken Breast
Transform your basic oven baked chicken breast with these delightful variations that are sure to impress!
Honey Mustard Chicken
For a sweet and tangy twist, mix equal parts honey and Dijon mustard. Coat your chicken breasts generously and bake as directed. The glaze caramelizes during cooking, creating a delectable crust that pairs beautifully with roasted vegetables or a simple salad.
Italian Herb Chicken
Elevate your chicken with a fragrant blend of Italian herbs like basil, rosemary, and thyme. Combine these herbs with olive oil, garlic, and a bit of lemon zest for a zesty marinade. Let it marinate for 30 minutes before baking, and enjoy an aromatic, flavorful dish that's perfect served alongside creamy risotto or roasted potatoes.
Feel free to get creative—these variations are just the beginning! What’s your favorite way to flavor chicken?
Cooking Tips and Notes for Oven Baked Chicken Breast
When preparing your oven baked chicken breast, remember that even cooking is key! Pounding the chicken to an even thickness of about 1.5 cm ensures it cooks evenly, preventing dry edges. For extra flavor, let the chicken marinate in the seasoning for at least 30 minutes or even overnight if time allows.
Using a meat thermometer can take the guesswork out of cooking—ensure the internal temperature hits 165°F (75°C) for perfectly juicy chicken. If you want to switch things up, try adding your favorite herbs and spices for a custom touch. Discover more delicious variations from Food Network. Enjoy your meal!
Serving Suggestions for Oven Baked Chicken Breast
When you whip up a flavorful oven baked chicken breast, the options for serving it are endless! Here are a few ideas to elevate your dish:
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Pair with Grain: Serve your chicken over a bed of quinoa or couscous, drizzled with a squeeze of lemon for a fresh twist.
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Vegetable Sides: Complement the chicken with roasted vegetables like asparagus or green beans for a colorful plate.
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Savory Sauces: Consider topping with salsa, a creamy avocado dressing, or a tangy yogurt sauce to add moisture and flavor.
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Salads: Slice the cooked chicken and toss it over mixed greens with a light vinaigrette for a quick, healthy meal.
Feel free to experiment! What’s your favorite way to enjoy oven baked chicken breast?
Time Breakdown for Oven Baked Chicken Breast
Preparation time
Get ready to rock your kitchen! The preparation for your oven baked chicken breast takes about 10 minutes. This includes pounding the chicken and mixing your simple yet flavorful seasoning.
Cooking time
Now, time to let the oven work its magic. The cooking part takes approximately 18 minutes. You’ll have perfectly cooked chicken, golden on the outside and juicy inside.
Total time
In total, you’re looking at just 28 minutes from start to finish! That’s a quick and delicious meal, perfect for busy weeknights. Make sure to take a moment to enjoy the delightful aroma filling your kitchen!
For more easy and flavorful recipes, check out my favorite Garlic Butter Rice with Kale.
Nutritional Facts for Oven Baked Chicken Breast
When you're whipping up a delicious oven baked chicken breast, it's good to know what you're fueling your body with. Here’s a quick look at its nutritional profile:
Calories
A 150g serving packs about 286 calories, making it a hearty yet healthy option for any meal.
Protein
You'll be pleased to find that this lean source of protein offers around 46g, which is essential for muscle repair and growth.
Sodium
Watch your sodium intake? Each serving contains about 403mg, so it’s a heart-healthy choice that fits well into most diets.
For those wanting to dive deeper into nutrition, consider visiting NutritionData or MyFitnessPal for personalized insights!
FAQs about Oven Baked Chicken Breast
What is the best way to ensure chicken stays moist?
To keep your oven baked chicken breast juicy, try not to overcook it. A meat thermometer is a game changer here; aim for an internal temperature of 165°F (75°C). Pounding the chicken to an even thickness also helps it cook uniformly, preventing dryness. Lastly, allow it to rest for a few minutes after baking to let those delicious juices redistribute!
Can I marinate the chicken before baking?
Absolutely! Marinating adds flavor and moisture. Just be sure to marinate your chicken for at least 30 minutes (or up to 24 hours) in the fridge. Try a simple mix of olive oil, lemon juice, garlic, and herbs for an extra flavor boost. Just remember to pat it dry before applying your seasoning for optimal texture during baking.
How do I store leftover oven baked chicken?
Store any leftovers in an airtight container in the fridge for up to 3-4 days. You can also freeze it—just make sure to wrap it well to prevent freezer burn. When you’re ready to enjoy it again, reheat gently in the oven or microwave to maintain its tenderness. For more tips on chicken storage, check out USDA guidelines.
Conclusion on Oven Baked Chicken Breast
In conclusion, creating a tender and juicy oven baked chicken breast is incredibly straightforward. By following a few simple steps and using the right seasonings, you can elevate a basic meal into a delicious highlight of your weeknight dinners. Enjoy your flavorful chicken with vibrant sides!
Oven Baked Chicken Breast
Equipment
- oven
- baking tray
- Meat thermometer
- Rolling Pin
Ingredients
Main Ingredients
- 4 pieces chicken breasts 150 – 180g each
- 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 (optional)
- finely chopped parsley to garnish
Instructions
Cooking Steps
- Preheat oven to 425°F/220°C (200°C fan).
- Pound chicken to 1.5cm / 0.6″ at the thickest part.
- Mix Seasoning.
- Line tray with foil and parchment paper. Place chicken upside down on tray. Drizzle 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.
- Bake for 18 minutes or until internal temperature is 165°F/75°C.
- Remove from oven and transfer chicken to serving plates.
- Wait 3 – 5 minutes before serving, garnished with parsley if desired.
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