Chicken breast

The moment when you’ are blocked in a dinner time rut, reach for chicken breast. These simple recipes have tons of taste — and are assured to please anyone at the table.


Ingredients

4 chicken breasts, 150 - 180g / 5 - 6 oz each (Note 1)
2 tsp olive oil
SEASONING:
1 1/2 tbsp brown sugar
1 tsp paprika
1 tsp dried oregano or thyme, or another herb of choice
1/4 tsp garlic powder
1/2 tsp each salt and pepper
GARNISH, OPTIONAL:
Finely chopped parsley

Instructions

Preheat oven to 425F / 220C (standard) or 390F / 200C (fan / convection).
Pound chicken to 1.5cm / 0.6 "at the thickest part - using a rolling pin, meat mallet or even your fist (key tip for even cooking + tender chicken).
Mix Seasoning.
Line tray with foil and baking paper. Place chicken upside down on the tray. Drizzle chicken with about 1 tsp oil. Rub over with fingers. Sprinkle with Seasoning.
Flip chicken. Drizzle with 1 tsp oil, rub with fingers, sprinkle with Seasoning, covering as much of the surface area as you can.
Bake 18 minutes, or until the surface is golden per photos and video, or internal temperature is 165F / 75C using a meat thermometer.
Remove from oven and immediately transfer chicken to serving plates.
Wait for 3 - 5 minutes before serving, garnished with freshly chopped parsley if desired. Pictured with a side of Garlic Butter Rice with Kale.
 Recipe Notes:
1. If your breast is quite large eg 250g / 8oz + each, cut them in half horizontally to form 2 thin steaks and skip the pounding. Make sure they are no thicker than 1.5cm / 0.6 "thick at the thickest point - if they are, pound using a fist.
This can also be made with thigh fillets (boneless, skinless). Follow the recipe but cook for 25 minutes for small/medium thighs and 30 minutes for larger ones.
2. Nutrition per serving, assuming 150g / 5oz chicken breast.