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Oven Baked Chicken Breast

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.

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.

Notes

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

Nutrition

Serving: 158g | Calories: 286cal | Carbohydrates: 4g | Protein: 46g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 127mg | Sodium: 403mg | Potassium: 397mg | Sugar: 4g | Vitamin A: 325IU | Vitamin C: 1.7mg | Calcium: 11mg | Iron: 0.6mg

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