Oven Baked Chicken Breast
User Reviews
5
-
Prep Time
5 mins
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Cook Time
18 mins
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Total Time
23 mins
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Servings
4
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Calories
286 kcal
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Course
Main Course
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Cuisine
American
Oven Baked Chicken Breast
Description
The recipe calls for boneless, skinless chicken breasts pounded to about 1.5 cm thick to promote even cooking and tenderness. A spice mix combining brown sugar, paprika, oregano, garlic powder, salt, and black pepper creates a flavorful crust when baked at a high temperature of 425°F (220°C). Applying olive oil before seasoning helps the spices adhere and encourages browning. Baking for approximately 18 minutes results in a golden surface and juicy interior, with an internal temperature of 165°F (75°C) indicating doneness.
This chicken breast preparation delivers a balance of sweetness from brown sugar, subtle heat from paprika, and herbal notes from oregano. The option to garnish with chopped parsley adds a fresh herbal aroma and color contrast. The method is versatile and straightforward, suitable for a healthy main protein served alongside rice, vegetables, or salad.
The notes suggest adjusting the chicken size by slicing larger breasts horizontally or opting for boneless skinless thighs, with longer cooking times for thighs. Resting the chicken briefly before serving helps retain juices. Nutritional values provided assume standard portions.
Ingredients
- 4 chicken breast 150 - 180g / 5 - 6 oz each (Note 1
- 2 tsp olive oil
Seasoning:
- 1 1/2 tbsp brown sugar
- 1 tsp paprika
- 1 tsp oregano or other herb of choice, dried, or thyme
- 1/4 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Garnish, optional:
- parsley finely chopped
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
- For larger chicken breasts (250g/8oz or more), slice horizontally into thinner steaks or pound to 1.5cm thickness for even cooking.
- You can substitute boneless, skinless thigh fillets; increase baking time to 25–30 minutes depending on size.
- Rest the chicken 3–5 minutes after baking to help retain juices before serving.
- Use a meat thermometer to check for internal temperature of 165°F/75°C to ensure proper doneness.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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