Introduction to Oven Baked Chicken Breast
Oven baked chicken breast is a game-changer for young professionals looking to simplify their meal prep without sacrificing flavor. After a long day at work, the last thing you want to do is spend hours in the kitchen. This recipe not only saves you time but also delivers tender, juicy chicken in just 23 minutes—perfect for a quick weeknight dinner!
Imagine walking in after a busy day and, within minutes, having a wholesome meal ready to go. With simple ingredients like brown sugar and paprika, your oven baked chicken breast transforms into a savory dish that pleases both the palate and the soul. This recipe demonstrates that cooking can be both easy and enjoyable, breaking the stereotype that healthy meals are time-consuming.
Plus, oven-baked chicken breast is incredibly versatile—it can be used in endless ways. Ditch the takeout and whip up a delicious salad, sandwich, or stir-fry with these succulent breast slices. For more tips and tricks on creating quick and nutritious meals, check out resources like EatWell101 or BBC Good Food. Let’s dive into the recipe and elevate your dinner game!
Ingredients for Oven Baked Chicken Breast
Creating a delicious oven baked chicken breast starts with gathering the right ingredients. Here’s a simple yet effective list to get you on your way to a flavorful dish.
Essential ingredients list
- 4 chicken breasts (150 - 180g / 5 - 6 oz each)
- 2 teaspoon olive oil
For seasoning:
- 1 ½ tablespoon brown sugar
- 1 teaspoon paprika
- 1 teaspoon dried oregano or thyme (or your favorite herb)
- ¼ teaspoon garlic powder
- ½ teaspoon each of salt and pepper
These ingredients will give your chicken an incredible balance of sweetness and flavor, leading to the perfect juicy bite with a beautifully golden crust.
Optional garnish ideas
For those looking to elevate their dish further, consider adding some finely chopped parsley as a fresh garnish. This not only adds a pop of color but also brings a lovely earthy flavor that complements the chicken beautifully. Other great options include a squeeze of fresh lemon juice or a sprinkle of grated Parmesan cheese for an extra zing. Personalize your dish and make it your own!
For more seasoning ideas, check out this guide from Food Network!
Preparing Oven Baked Chicken Breast
Making a mouthwatering oven baked chicken breast is easier than you might think! Follow these simple steps to ensure your chicken comes out juicy, flavorful, and perfectly cooked every time.
Gather and prep your ingredients
First things first, you’ll want to gather all your ingredients to streamline the cooking process. For our juicy oven-baked chicken breast, you’ll need:
- 4 chicken breasts (about 150-180g / 5-6 oz each)
- 2 teaspoon olive oil
- Seasoning mix:
- 1 ½ tablespoon brown sugar
- 1 teaspoon paprika
- 1 teaspoon dried oregano (or your favorite herb)
- ¼ teaspoon garlic powder
- ½ teaspoon each of salt and pepper
Getting everything ready upfront not only saves time but also makes your cooking experience much more enjoyable. A little pre-planning goes a long way in the kitchen!
Pound the chicken for even cooking
Now that you have your ingredients, it’s time to prep the chicken itself. Take a meat mallet, a rolling pin, or even your fist, and gently pound the chicken breasts to about 1.5 cm (0.6 inches) thick at their thickest part. This step is crucial! It ensures your chicken cooks evenly, leading to that tender, juicy result you’re looking for. Pounding helps break down the proteins, making your chicken more flavorful and less chewy.
Mix the seasoning for flavor
Next up, let’s whip up our seasoning mix! In a small bowl, combine your brown sugar, paprika, oregano, garlic powder, salt, and pepper. This mix is where the magic happens. The brown sugar caramelizes during baking, giving your chicken a beautiful color and a subtly sweet crunch that pairs perfectly with the savory spices. Feel free to get creative here—don't hesitate to add a pinch of cayenne for some heat if that’s your style!
Prepare the baking tray
Before you bake, you’ll need to prepare your baking tray. Line it with aluminum foil and a sheet of parchment paper. This keeps the chicken from sticking and makes cleanup a breeze! Place the chicken breasts upside down on the tray, drizzle with a teaspoon of olive oil, and rub it across the surface. Then sprinkle generously with the seasoning mix. Don't forget to flip the chicken and repeat! Covering each piece thoroughly ensures every bite is packed with flavor.
Bake the chicken to perfection
Finally, it’s time for the oven! Preheat to 425°F (220°C). Bake your seasoned chicken for about 18 minutes, or until its surface is golden brown and the internal temperature reaches 165°F (75°C). A meat thermometer is a fantastic investment to ensure accuracy and peace of mind. Once done, transfer the chicken to serving plates and allow it to rest for a few minutes before savoring your delicious creation!
Follow these steps, and you’ll have a fabulous oven baked chicken breast that’s perfect for impressing friends or a cozy dinner at home. Enjoy!
Variations on Oven Baked Chicken Breast
Oven baked chicken breast is a classic dish, but you can spice things up with a few easy variations that will keep your taste buds entertained.
Herbed Oven Baked Chicken Breast
For a delightful twist, try adding fresh or dried herbs like rosemary and thyme to the seasoning mix. This variation brings a fragrant aroma and a lovely depth of flavor to your chicken. Simply sprinkle the herbs on before baking—your kitchen will smell fantastic!
Spicy Oven Baked Chicken Breast
If you're craving some heat, mix in cayenne pepper or your favorite hot sauce for an extra kick. A dash of chili powder or red pepper flakes can also elevate your oven baked chicken breast to zesty new heights. Pair it with a cooling yogurt dip to balance the spice!
Feel free to experiment with these variations and find your perfect match. Enjoy your culinary journey! For more tips, check out this resource for elevating your weeknight dinners.
Cooking Tips and Notes for Oven Baked Chicken Breast
Tips for Maximizing Juiciness
To keep your oven baked chicken breast succulent, start by pounding it to an even thickness—this helps it cook evenly. Incorporating a touch of brown sugar in your seasoning not only adds a hint of sweetness but also encourages the chicken to sweat, forming a delightfully rich sauce during baking. Remember to cook at a high temperature (425°F/220°C) for a quicker roast that locks in juices!
Importance of Resting Chicken After Cooking
Once your chicken is out of the oven, give it a chance to rest for 3 to 5 minutes. This crucial step allows the juices to redistribute throughout the meat, ensuring every bite is as juicy and tender as possible. Cutting too soon can result in a dry experience, so be patient and enjoy the aroma!
For more on cooking techniques, check out Food Network's tips.
Serving suggestions for Oven Baked Chicken Breast
Pairing with sides for a complete meal
To create a balanced and flavorful meal, consider pairing your oven baked chicken breast with fresh, vibrant sides. Roasted vegetables, such as carrots and broccoli, add a burst of color and nutrients. Creamy garlic butter rice complements the chicken beautifully, while a side salad with a zesty vinaigrette brings a refreshing crunch. If you're looking for something heartier, try mashed potatoes or quinoa. For a lighter option, sautéed spinach or a simple grilled vegetable medley works wonders!
Ideas for creative plating
Plating is where you can truly bring your meal to life! Start with a generous scoop of your chosen side, then lay the oven baked chicken breast on top, allowing the juices to mingle. Garnish with a sprinkle of parsley or a slice of lemon for a pop of color. Consider using a colorful plate to contrast with the meal—white dishes make the chicken’s golden crust really stand out. Arrange the sides in a way that invites your guests to take a bite, perhaps adding cherry tomatoes or avocado slices for flair. Your meal is now not just delicious but a feast for the eyes!
Time Breakdown for Oven Baked Chicken Breast
Preparation Time
Preparing your oven baked chicken breast is quick and effortless! Allocate about 5 minutes to gather your ingredients and season the chicken. If you're feeling particularly crafty, you can even make your own seasoning mix from scratch!
Cooking Time
Once your chicken is seasoned and ready, pop it in the oven for 18 minutes. This high temperature gives the chicken a nice, crispy crust while keeping it moist on the inside. Pro tip: check the color of the crust for perfect doneness!
Total Time
All in, you're looking at about 23 minutes from start to finish. Perfect for a weeknight dinner when time is of the essence! A delicious oven baked chicken breast can be yours in less than half an hour. Enjoy!
Nutritional Facts for Oven Baked Chicken Breast
When it comes to a healthy meal, oven baked chicken breast checks many boxes! Here’s a quick breakdown of its nutritional profile.
Calories per Serving
Each serving contains approximately 286 calories, making it a protein-packed option that won't break your calorie bank.
Protein Content
You’ll get an impressive 46 grams of protein per serving. This is fantastic for muscle repair and keeping you satiated after a busy day.
Sodium Levels
With 403 mg of sodium, this oven baked chicken breast recipe is well within a reasonable range for most diets, especially if you’re mindful of your salt intake.
For more detailed information, you might want to check out resources like the USDA FoodData Central or Healthline for insights on chicken nutrition. Incorporating lean proteins like chicken breast can enhance your meal planning and overall health goals!
FAQs about Oven Baked Chicken Breast
How do I know when the chicken is done?
The best way to check if your oven baked chicken breast is perfectly cooked is by using a meat thermometer. Insert it into the thickest part of the breast; it should read at least 165°F (75°C). If you don’t have a thermometer, look for a golden-brown crust and ensure that the juices run clear when you cut into it. Remember, overcooking can lead to dryness, so keep a close eye on your chicken!
Can I use frozen chicken breasts?
While it's possible to bake frozen chicken breasts, the cooking time will increase significantly. To ensure even cooking, it’s recommended that you thaw the chicken in the refrigerator overnight or use the defrost function on your microwave. For best flavor and texture, use fresh or fully thawed chicken when making your oven baked chicken breast.
What are some easy side dishes to serve with oven baked chicken?
Pairing your oven baked chicken breast with simple sides can elevate your meal effortlessly. Consider these options:
- Garlic butter rice with kale for a nutritious addition.
- Roasted vegetables like asparagus or Brussels sprouts for a colorful plate.
- A light salad tossed with vinaigrette for a refreshing crunch.
For more tips on meal pairings, check out this guide.
Conclusion on Oven Baked Chicken Breast
In summary, oven baked chicken breast is a quick and delicious way to enjoy lean protein without fuss. By incorporating a touch of brown sugar, you’ll achieve a mouthwatering glaze while keeping the chicken juicy. Remember to let it rest before serving for maximal tenderness. Enjoy!
Oven Baked Chicken Breast
Equipment
- Oven
- Baking tray
- Meat thermometer
Ingredients
Chicken
- 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
- to taste 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 and rub over. Sprinkle with Seasoning.
- Flip chicken. Drizzle with 1 teaspoon oil, rub with fingers, sprinkle with Seasoning.
- Bake for 18 minutes, or until surface is golden or internal temperature is 165°F/75°C.
- Remove from oven and transfer chicken to serving plates.
- Wait 3 - 5 minutes before serving, garnished with parsley if desired.
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