This oven baked chicken breasts recipe will still remains one of my all-time favourites. Five minutes prepping and 20 minutes into the oven have never failed me once. It’s great-looking, low-carb and kid-friendly. It’s simply irresistible!
So, there’s much hope that this luscious baked chicken delicacy can also be an ally of yours on the family table.
How many calories in a 2 oz baked chicken breast
A 2 oz piece of boneless and skinless baked chicken breast normally feeds around 106 calories (which takes only 5% of an adult’s daily calorie need). If baked chicken breasts are served skin-on, please be noted that you will be supplied with a larger content of fat, and consequently, extra calories.
An absolute versatile, lean and protein-rich source
Did you know that a couple of servings of chicken breasts a day can most likely supply you with all the fundamental proteins for your body? Chicken breasts are lean, protein-rich and super low-fat, as science-approved. They’re even better when served skinless or boneless.
I mean, what omnivorous dieters on earth could not find this easy baked chicken dish too tempting a chance to resist anyway?
Also, there are barely worries about fridging or zip-lock bags storing, as you can put the meat to defrost whenever you like in three days time.
Juiciness is everything
As the nutritious nature of white meat is no more at dispute, juiciness is the key to a successful batch of perfectly baked chicken breast (unlike other chicken-inspired meals like Chicken pot pie or Chicken salad sandwich, where the fundamental lies at how you carry out the perfect combination among the ingredients). In short, juiciness is just everything, which means not too much, not too little, but enough.
Like, it doesn’t even take a connoisseur to speak about that.
Being naturally lean and protein-rich it is, chicken breasts are easily prone to dry and rubbery. This can be disclosed as below:
When heated, the protein coils’ bonds that exist in raw meat will break, causing the coils to straighten out and link together in a loose mesh. So during cooking time, the mesh will keep on tightening more, leading to more liquid being squeezed out.
And brining? Is it a must?
Yes, the brining step is a must, since it enhances the succulence and lends an exquisite sweetness to the roasted skin.
Brining is simply marinating the breasts (recipe below) in salt water. This very first step should take maximum 3 hours in your freezer, just so the meat can draw in enough water. The more liquid within, the more moisture it will be in cooking.
As you may (or possibly may not) know, some store-bought chicken breasts are already brined before displayed at the counter of your nearby groceries. So best advice – you should check the packaging to see whether you could skip this step or not.
Remember to pat your brined chicken breasts with paper towel instead of rinsing them in running water. This is to prevent spreading germs from the raw meat onto other kitchen utensils. Washing other prepping equipments and your own hands is also a must.
How long should chicken breasts be baked?
This chicken breasts recipe requires the meat be cooked at 350℉ for about 20 minutes uncovered in the oven. Additionally, cooking time should be adjusted based on the breast’s thickness and not the total amount of them. For example, if you double up the servings (which will be an 8-breasts batch with the same thickness of 0.6″), the cooking time will still remain the same but not double.
How to reheat baked chicken breasts
Leftover poultry is often prone to dry and rubbery, especially after reheated, so the best way to carry out this act is to add liquid to your chicken (preferably chicken broth and leftover liquids, but even water can do).
Preheat the oven to 350℉. Wrap your chicken breasts in aluminum foil, then brush the liquid all over the surface and put to bake. Otherwise, simply pour the broth onto the dish with no foil cover. Leave the chicken in the oven for 20-25 minutes and there you have your meat ready to be served again.
That’s it for today’s quick and easy meal. I hope you have a great time cooking up this chicken breasts recipe. Be sure to check out our easy healthy chicken recipes for more awesome chicken recipes that suit any of your gathering occasion!
Oven Baked Chicken Breast Recipe
- 4 boneless, skinless chicken breasts (5-6 oz each)
- 2 tsp olive oil
- 1 1/2 tbsp brown sugar
- 1 tsp paprika
- 1 tsp dried oregano
- 1/4 tsp garlic powder
- 1/2 tsp each salt and pepper
- 3 tbsp chopped cilantro
- 3-4 lemon slices
- Preheat oven. The ideal temperature to bake chicken is approximately 350-400°F.
- Using either a rolling pin, a meat tenderizer or your own fist to pound the chicken breasts to the thickness of 0.5” – 0.6”.
- Mix brown sugar, paprika, dried oregano, garlic powder, some splashes of salt and pepper together.
- Place the chicken breasts upside down on the baking tray lined with baking paper. Use your fingers to rub the olive oil over the breasts. Drizzle 1 teaspoon of oil and sprinkle some seasoning based on your preference. Flip your chicken and repeat the above steps with the other side. The aim of adding olive oil is to give the meat a bit of extra moisture during cooking, thus preventing the outcome from being too stringy and dry. Proper chicken seasoning can liven up the natural bland taste of chicken breasts.
- Put the tray in the preheated oven for 20 minutes. If you have trust issues with exact timing things, simply pay attention to the chicken’s color: Remove them from the oven as soon as the surface turns golden.If it’s still a thorn in your side, feel free to pause halfway and check the meat whenever you want. Use the tip of a knife or anything pointed and pierce the cooked chicken breasts to see if they’re tender enough. According to the USDA, you can also check if a poultry is well-cooked or not by testing its internal temperature (160oF is the ideal one). Thus, a food thermometer would help in this case. No more burned or undercooked poultry.
- Let it sit for about 2 minutes so the juice could settle back in. Serve your well-baked chicken breasts on plates. Garnish them with some splashes of freshly chopped cilantro. Some slices of lemon as toppings could totally worth another sapid dash of flavor.
- I bet you have been through, at least once, the meat that is blackened/overcooked on the outside but still looks a bit red on the inside. I myself consider the best way to prevent this is to let the meat come to room temperature pre-cook.
- The breasts should not be too thick (says no thicker than 0.6”). Pounding might be required in certain cases when the breasts are too large.
- Simultaneously, cooking time should be adjusted based on the breast’s thickness, not the total amount of them. For example, if you double up the servings (which will be an 8-breasts batch with the same thickness of 0.6″), the cooking time will still remain the same, not double.
- If you prefer thigh fillets to breasts, simply increase the cooking time to 25 minutes or so with fillets that are at the approximately same size as the breasts used in this recipe. Larger ones will come with longer time in the oven. As said, paying attention to their color is merely the best way to go.