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Parmesan Oven-roasted Chicken Breast Recipe
Simple oven-roasted Chicken breast recipe with maple syrup, parmesan and mustard marinade.
Prep Time
10 mins
Cook Time
10 mins
marinate
30 mins
Total Time
1 hr 20 mins
Servings: 4
Calories: 331 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 skinless boneless chicken breasts x 8oz each
- kosher salt and pepper to taste
- 3/4 cup light mayonnaise
- 1/2 cup Finely shredded parmesan
- 1/4 cup fresh lemon juice
- 1 tablespoon Dijon mustard
- 2 teaspoons maple syrup or honey
- 1 teaspoon Italian seasoning
- A few spears of fresh thyme leaves picked
- 1 tbsp olive oil or avocado oil
Instructions
- Season the 4 skinless boneless chicken breasts with a good pinch of Kosher salt and pepper and place into a ziplock bag.
- In a small jug, whisk all the remaining ingredients (3/4 cup light mayonnaise, 1/2 cup finely shredded Parmesan, 1/4 cup fresh lemon juice, 1 tablespoon Dijon mustard, 2 teaspoons maple syrup or honey, 1 teaspoon Italian seasoning, and a few spears of fresh thyme) except for the olive oil. Pour 1/2 of the sauce over the chicken and stir through the bag. Reserve the remaining half to use as a dip (make sure it doesn't touch the raw chicken).
- Marinate chicken for 30 minutes over the counter. Meanwhile, preheat the oven to 375 F and lightly grease an oven-safe dish with 1 tbsp olive oil or avocado oil.
- Transfer the marinated chicken to an oven-safe dish.
- Bake for 35-45 minutes, or until the internal temperature reads 165F.
- Slice and serve with remaining sauce.
Cup of Yum
Notes
- Serving size: one chicken breast
- Chicken: use lean chicken breasts with fat trimmed off. If you prefer chicken thighs, you can use that instead. Make sure they are boneless and skinless. Cooking time will vary. Cuts down to 20-30 minutes.
- Cooking time varies depending on the thickness of the chicken breast. It is best to use a food thermometer to check the internal temperature until it reaches 165F.
- Honey can be used in place of maple syrup.
- You can use any other seasoning of choice instead of the Italian seasoning, but that's the seasoning I recommend.
- Use light or fat-free mayo
- Do not overcook the chicken
Nutrition Information
Calories
331kcal
(17%)
Carbohydrates
8g
(3%)
Protein
29g
(58%)
Fat
20g
(31%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
6g
Monounsaturated Fat
7g
Trans Fat
1g
Cholesterol
90mg
(30%)
Sodium
1260mg
(53%)
Potassium
485mg
(14%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
207IU
(4%)
Vitamin C
8mg
(9%)
Calcium
164mg
(16%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 331
% Daily Value*
| Calories | 331kcal | 17% |
| Carbohydrates | 8g | 3% |
| Protein | 29g | 58% |
| Fat | 20g | 31% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 1g | 50% |
| Cholesterol | 90mg | 30% |
| Sodium | 1260mg | 53% |
| Potassium | 485mg | 10% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 207IU | 4% |
| Vitamin C | 8mg | 9% |
| Calcium | 164mg | 16% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.