Baked Chicken (Breast or Thighs)

7 steps

Updated at: Thu, 17 Aug 2023 03:41:18 GMT

Nutrition balance score

Good

Glycemic Index

Moderate

Glycemic Load

Low

Nutrition per serving

Calories428.1 kcal (21%)

Total Fat21.2 g (30%)

Carbs9.4 g (4%)

Sugars7.8 g (9%)

Protein47.7 g (95%)

Sodium727.8 mg (36%)

Fiber0.9 g (3%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 ½ Tbspbrown sugar

1 tsppaprika

1 tspdried oregano

¼ tspgarlic powder

½ tspsalt

pepper

2chicken breasts

or 4 chicken thighs

Instructions

Step 1

1. Preheat oven to 425°F/220°C (200°C fan).

OvenPreheat

Step 2

2. 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).

Step 3

3. Mix Seasoning.Line tray with foil and baking / parchment paper. Place chicken upside down on tray. Drizzle chicken with about 1 tsp oil. Rub over with fingers. Sprinkle with Seasoning.

Step 4

4. Flip chicken. Drizzle with 1 tsp oil, rub with fingers, sprinkle with Seasoning, covering as much of the surface area as you can.

Step 5

5. Bake 18 minutes, or until surface is golden per photos and video, or internal temperature is 165°F/75°C using a meat thermometer.

Step 6

6. Remove from oven and immediately transfer chicken to serving plates.

Step 7

7. Wait 3 - 5 minutes before serving, garnished with freshly chopped parsley if desired. Pictured with a side of [Garlic Butter Rice with Kale](https://www.recipetineats.com/garlic-butter-rice-with-kale-recipe/).