Oven Baked Chicken Breast

Name: Oven Baked Chicken Breast
Prep time: 5 min
Cook time: 18 min
Total time: 23 min
Yield: 4 serving
Ingredients: 4 chicken breasts; 2 tsp olive oil; 1 1/2 tbsp brown sugar; 1 tsp paprika; 1 tsp dried oregano or thyme; 1/4 tsp garlic powder; 1/2 tsp each salt and pepper; finely chopped parsley

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Prep Time
5 mins
Cook Time
5 mins
Total Time
23 mins
Servings
4
Calories
286 kcal
Course
Main Course
Cuisine
American

Oven Baked Chicken Breast

Kai Walton

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Recipe VIDEO above. My tips for a truly juicy, Oven Baked Chicken Breast: a touch of brown sugar in the seasoning which makes the chicken sweat while it bakes so it creates a semi "sauce", and cooking fast on a high temp! Go by the colour of the crust to know when it's cooked through.

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Ingredients

Servings

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

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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.

Notes

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.
Nutrition per serving, assuming 150g/5oz chicken breast.

Nutrition Information

Show Details

Serving 158g Calories 286cal (14%) Carbohydrates 4g (1%) Protein 46g (92%) Fat 7g (11%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Cholesterol 127mg (42%) Sodium 403mg (17%) Potassium 397mg (11%) Sugar 4g (8%) Vitamin A 325IU (7%) Vitamin C 1.7mg (2%) Calcium 11mg (1%) Iron 0.6mg (3%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 286 kcal

% Daily Value*

Serving	158g
Calories	286cal	14%
Carbohydrates	4g	1%
Protein	46g	92%
Fat	7g	11%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	1g	5%
Cholesterol	127mg	42%
Sodium	403mg	17%
Potassium	397mg	8%
Sugar	4g	8%
Vitamin A	325IU	7%
Vitamin C	1.7mg	2%
Calcium	11mg	1%
Iron	0.6mg	3%