Baked chicken breasts are a staple in many kitchens due to their versatility, simplicity, and nutritional benefits. However, they can easily turn out dry or bland if not cooked properly. This recipe guarantees juicy, flavorful chicken breasts by using a quick seasoning blend and a foolproof baking method. The combination of brown sugar, paprika, garlic powder, and herbs gives the chicken a delightful caramelized coating while locking in moisture. Perfect for a healthy meal, these baked chicken breasts are sure to become a go-to in your weekly meal plan.
Full Recipe:
Ingredients
For the Chicken:
- Chicken Breasts: 4 (150–180g / 5–6 oz each)
- Olive Oil: 2 tsp
For the Seasoning:
- Brown Sugar: 1 1/2 tbsp
- Paprika: 1 tsp
- Dried Oregano or Thyme: 1 tsp (or another herb of choice)
- Garlic Powder: 1/4 tsp
- Salt: 1/2 tsp
- Black Pepper: 1/2 tsp
For Garnish (Optional):
- Finely Chopped Parsley: For serving
Step-by-Step Instructions
Step 1: Preheat the Oven
- Preheat the Oven: Preheat your oven to 200°C (400°F). Line a baking dish with parchment paper or lightly grease it with cooking spray.
Step 2: Prepare the Chicken
- Prepare the Chicken Breasts: Pat the chicken breasts dry with paper towels. This will help the seasoning stick and ensure a golden-brown crust. Place the chicken breasts in the baking dish.
Step 3: Make the Seasoning Mix
- Combine the Seasoning Ingredients: In a small bowl, mix together 1 1/2 tbsp brown sugar, 1 tsp paprika, 1 tsp dried oregano or thyme, 1/4 tsp garlic powder, 1/2 tsp salt, and 1/2 tsp black pepper. The brown sugar helps caramelize the outside of the chicken, giving it a slightly sweet and smoky flavor.
Step 4: Season the Chicken
- Brush Chicken with Olive Oil: Rub 2 tsp olive oil evenly over the chicken breasts. This helps the seasoning adhere to the chicken and adds moisture.
- Season the Chicken: Sprinkle the seasoning mixture over both sides of the chicken breasts, rubbing it in gently with your fingers to make sure the chicken is well coated.
Step 5: Bake the Chicken
- Bake the Chicken: Place the baking dish in the oven and bake for 18-20 minutes or until the chicken reaches an internal temperature of 75°C (165°F). The baking time will vary depending on the size and thickness of the chicken breasts.
- Rest the Chicken: Once cooked, remove the chicken from the oven and let it rest for 5 minutes before slicing. This allows the juices to redistribute throughout the meat, keeping it moist.
Step 6: Garnish and Serve
- Garnish with Parsley: For an extra pop of color and flavor, garnish the chicken with finely chopped parsley. Serve the chicken as is, or slice it thinly and pair it with your favorite sides like roasted vegetables, mashed potatoes, or a fresh salad.
Cooking Tips
- Don’t Overcook the Chicken: Chicken breasts can dry out quickly if overcooked. Use a meat thermometer to ensure they reach an internal temperature of 75°C (165°F) for perfectly juicy results.
- Pounding the Chicken: If your chicken breasts are uneven in thickness, consider pounding them to an even thickness using a meat mallet. This helps the chicken cook more evenly and prevents the thinner parts from drying out.
- Brining Option: For extra juicy chicken, you can brine the breasts in a mixture of water and salt for 30 minutes before seasoning. This step is optional but helps the chicken retain moisture.
- Rest the Chicken: Letting the chicken rest for a few minutes after baking is crucial. It allows the juices to settle into the meat, resulting in a more tender bite.
Storage
- Refrigeration: Store leftover chicken in an airtight container in the refrigerator for up to 3 days. Reheat it in the microwave or oven to enjoy again.
- Freezing: You can also freeze the baked chicken breasts. Allow them to cool completely, then wrap each breast individually in plastic wrap and place them in a freezer-safe bag. They will keep for up to 3 months. Thaw overnight in the refrigerator before reheating.
Nutritional Facts (Per Serving)
- Calories: 220 kcal
- Protein: 35g
- Fat: 7g
- Carbohydrates: 4g
- Sugar: 3g
- Fiber: 0g
- Sodium: 450mg
This recipe provides a healthy source of lean protein with minimal carbohydrates and fat, making it a great option for those on a balanced or low-carb diet.
FAQs
1. Can I use chicken thighs instead of chicken breasts?
- Yes, you can substitute boneless, skinless chicken thighs for the breasts. The cooking time may need to be adjusted as thighs typically take a few minutes longer to cook. Use a thermometer to ensure they reach 75°C (165°F).
2. What other herbs can I use for seasoning?
- Feel free to switch up the herbs. Rosemary, thyme, basil, or Italian seasoning all work well with this recipe. Fresh herbs can also be used, though the quantity may need to be adjusted.
3. Can I grill the chicken instead of baking it?
- Absolutely! You can use the same seasoning and grill the chicken over medium-high heat for about 6-8 minutes per side, depending on the thickness of the breasts. Ensure they reach 75°C (165°F) internally before serving.
4. What can I serve with baked chicken breasts?
- Baked chicken breasts pair well with a wide variety of side dishes. Consider serving them with roasted vegetables, rice, quinoa, mashed potatoes, or a fresh green salad for a complete meal.
5. How can I keep my chicken from being bland?
- Seasoning is key to flavorful chicken. The brown sugar in this recipe adds a subtle sweetness, while the paprika, garlic, and herbs create a balanced flavor profile. Don’t forget to salt your chicken well!
Conclusion
Juicy Baked Chicken Breasts are an easy and healthy option for weeknight dinners or meal prep. The simple seasoning mix of brown sugar, paprika, and herbs adds a depth of flavor while keeping the chicken moist and tender. Whether you’re serving it as a main dish or slicing it up for salads and sandwiches, this recipe is a reliable go-to for flavorful, fuss-free chicken. By following the cooking tips and tricks outlined above, you can ensure perfectly baked chicken breasts every time. Enjoy this delicious, high-protein meal with your favorite sides and garnishes!