Name: Oven Baked Chicken Breast
Prep time: 5 min
Cook time: 18 min
Total time: 23 min
Ingredients: 4 pieces chicken breasts (150 - 180g / 5 - 6 oz each); 2 tsp olive oil; 1.5 tbsp brown sugar; 1 tsp paprika; 1 tsp dried oregano or thyme (or other herb of choice); 0.25 tsp garlic powder; 0.5 tsp salt; 0.5 tsp pepper; finely chopped parsley (optional)

Introduction to Oven Baked Chicken Breast

Why Oven Baked Chicken Breast is a Game Changer for Young Professionals

If you’re a busy young professional juggling deadlines and social commitments, oven baked chicken breast is about to become your new best friend. Not only is it incredibly simple to prepare, but it also delivers a flavorful, juicy dish that can be the star of any meal. The beauty of this recipe lies in its versatility—it complements a variety of sides, making it perfect for a quick dinner or meal prep for the week.

Imagine coming home after a long day, tossing some chicken breasts in the oven, and having a fragrant, nutritious meal ready in just 23 minutes! According to a recent article from the Mayo Clinic, baking is one of the healthiest cooking methods as it doesn't require excessive oil and helps retain more nutrients compared to frying.

Plus, this recipe uses everyday ingredients, meaning you can avoid those unnecessary grocery store trips. Save time, eat well, and impress your friends with your culinary skills—all with an oven baked chicken breast that stands out for its delightful taste and texture. Ready to get started? Let's dive into the recipe!

Ingredients for Oven Baked Chicken Breast

Essential ingredients for the perfect chicken breast

For a truly succulent oven baked chicken breast, you’ll need a handful of simple but impactful ingredients:

4 chicken breasts (150 - 180g / 5 - 6 oz each): Opt for fresh chicken for the best flavor.
2 teaspoon olive oil: This adds moisture and helps the seasoning stick beautifully.

When it comes to seasoning, the right balance makes all the difference:

1 ½ tablespoon brown sugar: Adds a hint of sweetness that caramelizes nicely.
1 teaspoon paprika: For that lovely smoky flavor.
1 teaspoon dried oregano or thyme: Fresh herbs can elevate the taste even more if you prefer.
¼ teaspoon garlic powder: To enhance that savory profile.
½ teaspoon salt and pepper: Essential companions to bring it all together.

Optional garnishes for enhanced flavor

While your chicken will shine on its own, consider these optional garnishes:

Finely chopped parsley: A sprinkle adds color and a touch of freshness that elevates the entire dish.

These simple ingredients make for a quick and delicious meal. Ready to get cooking? You can learn more about oven baked chicken recipes at culinary resources like Bon Appétit or Food Network.

Step-by-step preparation of Oven Baked Chicken Breast

When it comes to preparing a succulent oven baked chicken breast, the process is as straightforward as it is rewarding. Follow these easy steps to ensure your chicken turns out juicy, flavorful, and perfectly cooked every time!

Preheat the oven and prepare your tools

Before you dive into cooking, it’s essential to get your kitchen ready. Preheat your oven to 425°F (220°C). This high temperature is vital for achieving that golden crust we all love. While the oven heats, gather your tools:

Baking tray lined with foil or parchment paper
Meat mallet or rolling pin (for pounding)
Mixing bowl for seasoning
Instant-read meat thermometer (for checking doneness)

Having everything prepared will make your cooking experience smooth and enjoyable!

Pound the chicken for even cooking

This step might sound unconventional, but hear me out. Pounding your chicken breast to about 1.5 cm (0.6 inches) at its thickest part helps ensure even cooking. Use a meat mallet or rolling pin and pound gently until you achieve the desired thickness. Not only will this help your chicken cook evenly, but it will also tenderize the meat, resulting in a juicier bite. It’s a simple technique that can elevate your dish!

Mix the seasoning to create delicious flavor

Let’s get flavorful! In a mixing bowl, combine your seasoning ingredients:

1 ½ tablespoon brown sugar
1 teaspoon paprika
1 teaspoon dried oregano or thyme
¼ teaspoon garlic powder
½ teaspoon each salt and pepper

The touch of brown sugar in this mix is what makes your oven baked chicken breast a crowd-pleaser, creating a mouthwatering glaze as it cooks. Want some more seasoning ideas? Check out this culinary guide on herbs and spices.

Properly coat the chicken with seasoning and oil

Now it’s time for the magic touch! Start by placing your chicken breast upside down on the prepared baking tray. Drizzle a teaspoon of olive oil on it and rub it gently with your fingers to coat evenly. Once it’s well-oiled, sprinkle half of your seasoning mix over the first side. Flip the chicken over, repeating the oil and seasoning process on the other side. Ensure the seasoning covers as much of the surface area as possible for maximum flavor infusion.

Bake to juicy perfection

Finally, it's baking time! Place the tray in the oven and set a timer for 18 minutes. Baking at high temperature allows the chicken to cook quickly while retaining moisture. You know it’s done when the surface is gloriously golden and the internal temperature reaches 165°F (75°C)—a meat thermometer is a handy tool to have for this. Once out of the oven, allow the chicken to rest for a few minutes before serving. This will help lock in those delightful juices!

By following these steps, you’ll master the art of the oven baked chicken breast in no time. Enjoy your meal with a side of your favorite vegetables or rice to savor this delightful dish. Don’t be afraid to experiment with different herbs and spices; the possibilities are endless!

Variations on Oven Baked Chicken Breast

Mediterranean-style baked chicken

Transform your oven baked chicken breast into a Mediterranean delight! Simply marinate the chicken in olive oil, lemon juice, minced garlic, and a mix of herbs like basil and oregano. Add sliced cherry tomatoes and Kalamata olives before baking for an extra burst of flavor. This variation not only enhances taste but also brings a vibrant splash of color to your plate.

BBQ baked chicken for a summer vibe

Looking to capture that summer essence? Coat your oven baked chicken breast in your favorite BBQ sauce and sprinkle with a touch of smoked paprika. The high heat helps caramelize the sauce into a savory crust. Pair it with classic sides like coleslaw or cornbread to complete the experience. This version is perfect for picnics and outdoor gatherings!

Explore more chicken recipes here to discover your new favorite way to enjoy this versatile protein!

Cooking tips and notes for Oven Baked Chicken Breast

Tips for ensuring juicy chicken every time

To achieve succulent oven baked chicken breast, start by pounding the chicken to an even thickness, around 1.5cm. This helps it cook uniformly, minimizing dryness. Using a touch of brown sugar in your seasoning enhances moisture retention and adds a delightful flavor. Lastly, bake at a high temperature (425°F) for a shorter time—this also contributes to the juiciness.

Common mistakes and how to avoid them

One common mistake is not allowing the chicken to rest after baking. Resting for 3–5 minutes lets the juices redistribute throughout the meat. Also, using a meat thermometer can prevent overcooking; aim for an internal temperature of 165°F. For more detailed advice, check out this guide on cooking chicken safely.

Serving suggestions for Oven Baked Chicken Breast

Pairing ideas with sides for a complete meal

To create a satisfying meal with your oven baked chicken breast, consider pairing it with flavorful sides. Think about serving it alongside garlic butter rice or roasted vegetables like asparagus and bell peppers. A fresh, crisp salad topped with a zesty vinaigrette will add a refreshing element as well. For a heartier option, try incorporating mashed potatoes or quinoa for added protein and texture.

Creative serving styles to impress your guests

Elevate your presentation by serving your oven baked chicken breast on a rustic wooden board, garnished with fresh herbs like parsley or thyme. Slice the chicken into strips and arrange it over a colorful bed of salad greens, or serve it atop a creamy polenta to impress your guests. You can even create a fun taco night by shredding the chicken and serving it with tortillas and an array of toppings like avocado, salsa, and cheese. The key is to play with colors and textures to create an appetizing visual feast!

Time breakdown for Oven Baked Chicken Breast

Preparation time

Getting everything set is a breeze with just 5 minutes of prep! You'll need that time to season and pound the chicken for even cooking.

Cooking time

After prep, pop the chicken in the oven for about 18 minutes. Your kitchen will soon be filled with wonderful aromas!

Total time

Altogether, you can enjoy a delicious dinner in just 23 minutes. Perfect for those busy weeknights when you crave something tasty without the hassle.

Nutritional Facts for Oven Baked Chicken Breast

Calories per serving

Each serving of this oven baked chicken breast contains approximately 286 calories, making it a satisfying yet nutritious choice for your meals.

Protein content

Packed with about 46 grams of protein, it's an excellent option for anyone looking to boost their protein intake, supporting muscle repair and growth.

Other important nutrients

In addition to protein, this dish provides crucial nutrients such as potassium (397 mg), which aids heart health, and iron (0.6 mg), essential for energy levels. It also boasts a modest amount of sodium (403 mg) and various vitamins, making it a well-rounded meal option.

For additional information on the health benefits of chicken, consider checking out resources from the USDA or nutrition-focused websites.

FAQs about Oven Baked Chicken Breast

How can I tell when the chicken is fully cooked?

The best way to ensure your oven baked chicken breast is perfectly cooked is by checking its internal temperature. Using a meat thermometer, look for a temperature of 165°F (75°C) at the thickest part. If you don't have a thermometer, you can also check for a golden brown crust; the juices should run clear when cut. If you're ever unsure, the thermometer is your best friend!

Can I use frozen chicken breast for this recipe?

Absolutely! While it's generally best to use thawed chicken breast for even cooking, you can bake frozen chicken breasts. Just know that you'll need to increase the cooking time by about 50%. This means they might take closer to 27 minutes. Just make sure to check the internal temperature like we discussed!

What are some healthy side dishes to serve with it?

Pair your oven baked chicken breast with a variety of healthy sides. Here are some delicious options:

Roasted vegetables: Carrots, broccoli, or zucchini seasoned with olive oil.
Quinoa salad: Add fresh herbs, lemon juice, and cherry tomatoes for a refreshing twist.
Steamed green beans or asparagus: Lightly seasoned to enhance the chicken’s flavors.
Garlic butter rice: Our favorite side from the recipe, packed with flavor and nutrition!

For more ideas, check out this healthy side dishes guide. Enjoy your meal!

Conclusion on Oven Baked Chicken Breast

Making your own oven baked chicken breast is a delicious and health-conscious choice compared to fast food. It allows you to control ingredients, ensuring better nutrition and flavors tailored to your taste. Embrace homemade meals for their endless possibilities, and enjoy the satisfaction of cooking!

Recap of the Benefits of Homemade Meals Over Fast Food

Homemade meals offer numerous advantages that fast food simply can't match:

Nutritional Control: By making meals at home, you can choose fresh ingredients, limit unhealthy additives, and control portion sizes.
Cost-Effective: Cooking at home often saves money compared to dining out frequently at fast food chains.
Customization: You can vary recipes to suit dietary restrictions or personal preferences, like using alternative proteins or spices.
Quality Time: Preparing meals can be a fun activity, allowing you time to connect with loved ones while creating something delicious.

For more insights on healthy eating, check out sources like the Harvard T.H. Chan School of Public Health and The American Heart Association.

In summary, ditch the drive-thru and invest in the wholesome goodness of homemade meals, starting with this oven baked chicken breast recipe!