Introduction to Oven Baked Chicken Breast
Oven baked chicken breast is a fantastic meal solution for young professionals seeking quick, nutritious, and delicious options. Imagine this: you’ve had a busy day at work, and the last thing you want to do is spend hours in the kitchen. With this simple recipe, you can have tender, juicy chicken ready in just 23 minutes. Plus, it’s versatile! You can throw together a side of steamed veggies, toss it onto a salad, or even add it to whole grain wraps.
Why Oven Baked Chicken is a Game-Changer for Young Professionals
For those juggling work and personal commitments, time is precious. Oven baked chicken breast stands out because:
- Easy Preparation: With minimal prep and a straightforward cooking process, it leaves you with more time to unwind.
- Healthier Meal Choices: Chicken breast is a lean protein packed with nutrients, making it a healthier alternative to takeout and processed meals.
- Customizable Flavors: Whether you prefer zesty lemon, smoky paprika, or even a hint of brown sugar, this recipe allows you to get creative with seasonings.
Just imagine enjoying a hearty, home-cooked meal that's both satisfying and nourishing – all without the usual hassle. For even more insights on healthy eating, check out resources from the American Heart Association. So grab those chicken breasts, and let’s dive into this recipe!
Ingredients for Oven Baked Chicken Breast
Essential ingredients for juicy chicken
To achieve that perfectly juicy oven baked chicken breast, you’ll need a handful of essential ingredients that come together to create a mouthwatering delight. Start with:
- 4 chicken breasts (150 - 180g each) to ensure generous servings.
- 2 teaspoon olive oil for that lush, golden finish.
For the magical seasoning that elevates the dish, blend:
- 1 ½ tablespoon brown sugar for a hint of sweetness.
- 1 teaspoon paprika to add a smoky touch.
- 1 teaspoon dried oregano or thyme for an aromatic burst.
- ¼ teaspoon garlic powder—because who doesn’t love garlic?
- ½ teaspoon each salt and pepper to balance the flavors.
These ingredients work harmoniously to lock in moisture and flavor, giving your chicken that sought-after tender texture.
Optional garnishes for added flair
Garnishes can transform your dish from simple to spectacular. Consider finely chopped parsley to sprinkle atop your chicken before serving. It adds a fresh, vibrant touch that brightens the plate and complements the chicken's rich flavors.
If you want to take it a step further, why not serve your chicken alongside sides like garlic butter rice or roasted vegetables? The options are endless! For more inspiration, check out popular accompaniments on Food Network.
Enjoy every bite of your oven baked chicken breast!
Preparing Oven Baked Chicken Breast
When it comes to making a juicy and flavorful oven baked chicken breast, the key lies in attention to detail. Follow these steps for a meal that's sure to impress, whether you’re cooking for a romantic dinner or a casual weeknight feast!
Preheat and Prepare Your Workspace
Before diving into the cooking process, give your oven a head start by preheating it to 425°F (220°C). This high temperature helps lock in moisture, making your chicken incredibly juicy. While the oven is warming up, clear your kitchen workspace. Gather your ingredients and tools—having everything within reach makes preparing a breeze. A clean kitchen not only feels good but also allows you to focus on creating a delicious meal.
Pound the Chicken for Even Cooking
Next, it's time to ensure your chicken breast cooks evenly by pounding it. Using a meat mallet, rolling pin, or even your fist, firmly pound the chicken until it’s about 1.5cm thick at its thickest point. This step is crucial because it not only helps the chicken cook uniformly but also makes it tender. Trust us; your guests will appreciate the extra effort! For tips on perfectly tenderizing chicken, check out this insightful guide here.
Mix and Apply the Seasoning Magic
With the chicken flattened, it's time to bring on the flavor! In a small bowl, mix together the seasonings: 1 ½ tablespoon brown sugar, 1 teaspoon paprika, 1 teaspoon dried oregano (or your herb of choice), ¼ teaspoon garlic powder, and ½ teaspoon each of salt and pepper. The brown sugar is the secret ingredient that creates a glistening crust while keeping the meat moist. Rub about 1 teaspoon olive oil over the chicken before applying the seasoning on both sides. Make sure to cover as much surface area as possible—every bit counts!
Arrange Chicken and Get It Ready for the Oven
Now that your chicken is seasoned beautifully, it’s time to prep for baking. Line a baking tray with foil and parchment paper (this aids in cleanup later!). Place the chicken upside-down on the tray first, drizzle it with another teaspoon of olive oil, and don’t forget to rub it in—that’s where the magic happens! Flip it over, drizzle with oil again, and add the rest of the seasoning.
Bake to Perfection and Let It Rest
Pop your chicken into the preheated oven and bake for around 18 minutes. Look for a golden crust that signifies it’s ready! To be sure, check that the internal temperature has reached 165°F (75°C)—a meat thermometer works wonders here. Once out of the oven, let your chicken rest for about 3-5 minutes before serving to allow the juices to redistribute. A sprinkle of chopped parsley can add a beautiful touch for presentation. Enjoy your oven baked chicken breast with a side of flavorful garlic butter rice and kale!
Happy cooking, and enjoy every delicious bite!
Variations on Oven Baked Chicken Breast
Flavor-packed variations to try
Elevate your oven baked chicken breast with these tasty twists:
- Lemon Herb: Marinade your chicken in lemon juice, olive oil, and fresh herbs like rosemary or thyme for a zesty flavor.
- BBQ Glaze: Brush your chicken with your favorite BBQ sauce during the last few minutes of baking for a smoky finish.
- Mediterranean Style: Add sun-dried tomatoes, olives, and crumbled feta before baking for a burst of flavor.
- Honey Mustard: Mix honey with mustard and brush it on for a sweet and tangy glaze.
Optional sides that complement your chicken
Pair your chicken with delicious sides for a complete meal:
- Garlic Butter Rice: Fluffy rice coated in garlic butter complements your chicken perfectly.
- Roasted Vegetables: Colorful veggies like carrots and bell peppers add nutrition and balance.
- Quinoa Salad: For a healthy side, toss quinoa with veggies and a light dressing.
- Steamed Broccoli: Simple and nutritious, broccoli adds vibrant color on your plate.
Mix and match these flavor-packed variations and sides to keep your meals exciting!
Cooking Tips and Notes for Oven Baked Chicken Breast
Secrets to Achieving Tender, Juicy Chicken Every Time
To ensure your oven baked chicken breast turns out tender and juicy, start by pounding the chicken to an even thickness of about 1.5 cm. This helps it cook uniformly and prevents drying out. Don’t skip the brown sugar in the seasoning mix; it adds moisture and enhances the flavor profile.
For the best results, use high heat—bake at 425°F (220°C) for a delicious crust. Keep an eye on the color; a golden surface indicates it's nearly ready. Lastly, let the chicken rest for 3-5 minutes before serving to lock in those flavorful juices! For more cooking tips, check out resources like Food Network or Serious Eats.
Serving suggestions for Oven Baked Chicken Breast
When it comes to enjoying your oven baked chicken breast, let your creativity shine! Here are some meal ideas that make this chicken the star of your dish:
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Savory Salads: Slice the chicken and toss it into a refreshing salad with mixed greens, cherry tomatoes, and your favorite vinaigrette. Adding some nuts or seeds can provide crunch and flavor.
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Hearty Wraps or Sandwiches: Layer the chicken with fresh veggies, avocado, and a spread of your choice in a whole grain wrap or sandwich. It’s a quick lunch option that doesn’t compromise on taste.
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Flavorful Rice Bowls: Serve the chicken over a bed of garlic butter rice or quinoa, topped with sautéed vegetables and a dash of soy sauce for an Asian twist.
Whichever way you choose to enjoy this dish, it's bound to impress and satisfy! For more ideas, consider checking out Food Network or Bon Appétit for inspiration.
Time breakdown for Oven Baked Chicken Breast
Preparation Time
Get ready for a delicious meal in just 5 minutes! This quick prep involves seasoning and setting up your chicken breasts—no fancy techniques required. It's perfect for busy weeknight dinners or meal prepping for the week ahead.
Cooking Time
With an oven heated to a toasty 425°F (220°C), your oven baked chicken breast will cook to juicy perfection in 18 minutes. Just keep an eye out for that golden crust, indicating it's ready to enjoy!
Total Time
In just 23 minutes, from prep to plate, you can serve a delightful dish that’s both nutritious and satisfying. Perfect for those who love flavorful meals without the long wait! For more tips on achieving the perfect bake, check out this comprehensive guide on chicken cooking times.
Nutritional Facts for Oven Baked Chicken Breast
When it comes to mastering a wholesome dish like oven baked chicken breast, understanding the nutritional benefits is key:
Calories
A single serving packs about 286 calories, making it a satisfying yet light option for dinner.
Protein
With a whopping 46 grams of protein per serving, this dish is perfect for muscle maintenance and repair, supporting an active lifestyle.
Sodium
Each serving contains approximately 403 mg of sodium, which, when monitored, fits well within a balanced diet.
For more nutritional insights, check out Healthline or NutritionData.
FAQs about Oven Baked Chicken Breast
How can I ensure my chicken stays juicy?
To achieve perfectly juicy oven baked chicken breast, start by pounding the chicken to an even thickness, as this promotes even cooking. Incorporating a touch of brown sugar into your seasoning helps retain moisture, creating a delicious glaze while it bakes. Cooking at a high temperature (425°F) for a short time—about 18 minutes—ensures that your chicken remains succulent. Trust the color of the crust; it’s a good indicator of doneness!
Can I use frozen chicken breasts for this recipe?
While fresh chicken breasts work best, you can indeed use frozen chicken breasts. Just remember to thaw them completely before cooking for even results. If you're in a rush, you can bake them straight from frozen, but extend the cooking time to about 30-40 minutes and check for an internal temperature of 165°F.
What are some quick sides to serve with the chicken?
Pair your delicious oven baked chicken breast with quick sides like garlic butter rice, steamed broccoli, or a colorful garden salad. These options are not only nutritious but can usually be prepared in the same time it takes to cook your chicken, making your meal efficient and satisfying! For more quick side dish ideas, check out this great resource for inspiration.
Conclusion on Oven Baked Chicken Breast
In summary, perfecting your oven baked chicken breast can elevate your weeknight dinners effortlessly. With a few simple ingredients and a bit of technique, you’ll enjoy juicy, flavorful chicken every time. Don’t forget to experiment with different seasoning blends and sides to keep things exciting! For even more inspiration, check out related recipes like Garlic Butter Rice or Herb-Infused Vegetables.
Oven Baked Chicken Breast
Equipment
- oven
- Baking tray
- Meat Thermometer
- Rolling Pin
Ingredients
Main Ingredients
- 4 pieces chicken breasts 150 - 180g / 5 - 6 oz each
- 2 teaspoon olive oil
Seasoning
- 1.5 tablespoon brown sugar
- 1 teaspoon paprika
- 1 teaspoon dried oregano or thyme or other herb of choice
- 0.25 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.5 teaspoon pepper
Garnish
- 1 tablespoon finely chopped parsley optional
Instructions
Cooking Instructions
- Preheat oven to 425°F/220°C (200°C fan).
- Pound chicken to 1.5cm / 0.6" at the thickest part.
- Mix Seasoning.
- Line tray with foil and baking / parchment paper. Place chicken upside down on tray. Drizzle with about 1 teaspoon oil. Rub over with fingers. Sprinkle with Seasoning.
- Flip chicken. Drizzle with 1 teaspoon oil, rub with fingers, sprinkle with Seasoning, covering as much of the surface area as you can.
- Bake for 18 minutes or until surface is golden and internal temperature is 165°F/75°C.
- Remove from oven and immediately transfer chicken to serving plates.
- Wait 3 - 5 minutes before serving, garnished with freshly chopped parsley if desired.
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