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Oven Baked Chicken Breast
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.
Prep Time
5 mins
Cook Time
5 mins
Total Time
23 mins
Servings: 4
Calories: 286 kcal
Course:
Main Course
Cuisine:
American
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.
Cup of Yum
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
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.