Baked Chicken Breast Recipe
Introduction
Tender baked chicken breast can anchor many meals and please every palate. A simple roast brings out natural sweetness while keeping the meat lean and satisfying. Home cooks often worry about dry meat and bland results. The right method removes that worry and gives a reliable outcome every time. A short brine or a quick rub adds moisture and flavor without heavy work. Gentle heat cooks the breast evenly so the outer layer caramelizes while the interior stays juicy. This recipe aims to be clear and flexible. It gives a basic approach and several options to make the dish your own. Follow the plan and use the tips to adjust texture and seasoning to match your pantry and appetite.
Ingredients Needed
Below is a practical ingredient list with estimated calories so you can plan portions and sides. Values are approximate and depend on product choices.
| Ingredient | Amount | Calories |
|---|---|---|
| Boneless skin on chicken breast | 4 medium pieces about 900 g total | 880 |
| Olive oil | 2 tablespoons | 240 |
| Lemon juice fresh | 2 tablespoons | 8 |
| Garlic cloves minced | 4 cloves | 18 |
| Paprika sweet | 1 teaspoon | 6 |
| Ground black pepper | 1 teaspoon | 6 |
| Fine salt | 1 teaspoon | 0 |
| Dried oregano | 1 teaspoon | 5 |
| Honey optional | 1 teaspoon | 21 |
| Butter optional for finishing | 1 tablespoon | 100 |
Estimated total for the full recipe without sides roughly one thousand two hundred calories. Per serving values will vary with breast size.
Step by Step Cooking Instructions
Preheat the oven. Set the temperature to one hundred eighty five C or three hundred sixty five F. Use a rack set inside a roasting pan if you have one so air circulates under the meat. Pat the chicken dry. Dry skin or surface promotes browning and helps seasonings cling. Make the marinade. In a bowl combine olive oil lemon juice garlic paprika pepper salt and oregano. Whisk until the mixture looks smooth. Add honey if you want a touch of sweet balance. Coat the breasts. Rub the mixture all over each piece including under the skin where possible. Let the meat rest briefly. Fifteen minutes at room temperature lets flavors start to penetrate and it reduces oven shock so the meat cooks more evenly. If time allows brine the breasts in salt water for thirty minutes to one hour to boost moisture. Arrange the breasts on the rack. Space them with room to breathe so heat moves freely. Roast in the preheated oven for about twenty five to thirty minutes. Time depends on the size and thickness of the pieces. Check the temperature. Use an instant read thermometer in the thickest part. Aim for seventy four C or one hundred sixty five F. If you lack a thermometer slice into the thickest area. Cook until juices run clear and the meat no longer looks translucent. Rest the chicken. Move the breasts to a platter and tent loosely with foil. Five to ten minutes of rest lets the juices redistribute and keeps each bite tender. Finish with butter or a squeeze of lemon if you like. A quick pan sauce is optional. Use the roasting pan drippings with a splash of broth or wine and a knob of butter to make a simple sauce in minutes.
Tips for Customizing the Recipe
Flavor tweaks are straightforward and rewarding. Use smoked paprika and a pinch of cumin for a warm earthy profile. Add lemon zest and fresh thyme for a bright herb forward plate. For an Italian feel toss in grated Parmesan and a sprinkle of Italian seasoning before baking. For a lighter option skip the butter and honey and boost vegetables for a one pan meal. If you prefer bold heat add red chili flakes or a dash of hot sauce to the marinade. For a cream based finish serve with a garlic yogurt sauce made from plain yogurt lemon juice salt and minced garlic. For extra crisp skin sear the breasts in a hot skillet for a minute skin side down before roasting then transfer to the oven. For even cooking pound thicker areas gently to an even thickness. If you bake from chilled allow a few extra minutes and if you start with room temperature meat check earlier.
Nutritional Information
These numbers are estimates per serving when the recipe yields four portions. Values change with specific ingredient choices and breast size. Calories approximately two hundred eighty to three hundred fifty per serving. Protein about thirty to thirty five grams. Fat about twelve to sixteen grams depending on added butter and oil. Carbohydrates low mostly from honey if used. Sodium will vary with any brining and with added salt. This recipe fits many meal plans and adapts to low carb or higher protein needs.
Serving Suggestions
Serve the baked chicken breast with light sides to complement the mild and savory flavors. Steamed vegetables and a lemony quinoa make a bright healthy plate. A classic option pairs the meat with mashed potatoes and roasted carrots for a comforting family meal. Slice the breast thin and use in sandwiches with crisp lettuce tomato and a smear of herb mayo. Shred leftovers into salads or fold into a pasta with a light olive oil dressing. For a quick weeknight bowl place sliced chicken over warm rice with steamed broccoli and a drizzle of soy and sesame oil.
Conclusion
This baked chicken breast recipe gives dependable results with simple pantry items and clear steps. The method focuses on even heat gentle resting and mindful seasoning so every bite stays juicy. Use the customization tips to match your taste and to create varied meals from the same base. With a reliable roast you gain a versatile protein for everyday dinners and for meal prep that keeps well. Enjoy the ease and the clean flavors and make the dish your own with small adjustments that suit your family and your schedule.