Introduction
Baked chicken breast is a classic dish that can be a staple in any home cook’s repertoire. It’s healthy, delicious, and easy to make. However, baking chicken breast can be a challenge for those who struggle to keep it moist and flavorful. In this article, we’ll show you how to bake chicken breast perfectly every time with various seasoning options, as well as offer suggestions for pairings, meal prep tips and nutritional benefits.
Step-by-Step Recipe
To make a perfect baked chicken breast, you will need:
- 1-2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Preheat the oven to 400°F (200°C).
- Prepare a baking dish by coating the bottom with olive oil.
- Season the chicken breasts with salt and pepper on both sides.
- Place the chicken breasts in the baking dish, making sure they do not touch each other.
- Bake in the preheated oven for 20-25 minutes or until the internal temperature reaches 165°F (74°C).
Different Seasoning
Bored with the same old seasoning on your baked chicken breast? Here are some different seasoning blends that you can use to change up the taste:
- Italian Seasoning: 1 tablespoon dried oregano, 1 tablespoon dried basil, 1 tablespoon garlic powder, 1 teaspoon salt, and 1/2 teaspoon black pepper.
- Lemon Herb Seasoning: 1 tablespoon lemon zest, 1 tablespoon dried thyme, 1 tablespoon dried rosemary, 1 teaspoon salt and 1/2 teaspoon black pepper.
- Curry Spice Seasoning: 1 tablespoon curry powder, 1 tablespoon ground cumin, 1 teaspoon salt and 1/2 teaspoon black pepper.
To apply the seasoning blends, mix the spices in a bowl and rub them all over the chicken breast before baking. You can also marinade the chicken in the seasoning blend in the fridge overnight for extra flavor.
Pairing Suggestions
Pairing baked chicken breast with the right sides and sauces can take the dish to the next level. Here are some pairing suggestions to consider:
- Roasted Vegetables: Roast some veggies like asparagus, broccoli, or carrots with olive oil, salt, and pepper.
- Mashed Potatoes: Whip up some creamy mashed potatoes with a generous amount of butter and milk.
- Salad: Toss some greens, cherry tomatoes, and cucumbers with olive oil and balsamic vinegar for a refreshing salad on the side.
- Sauce: Top your chicken breast with a creamy mushroom sauce, honey mustard sauce or garlic butter sauce.
Meal Prep Ideas
Baked chicken breast is an excellent meal prep option that you can prepare in advance and store in the fridge or freezer for later use. Here are some meal prep ideas:
- Bake multiple chicken breasts at once and store them in airtight containers in the fridge or freezer for later use.
- Use the leftover chicken in salads, sandwiches, wraps, quesadillas, or stir-fries.
- You can also slice the chicken breasts and serve them over rice, noodles, or quinoa for a quick and nutritious meal.
Nutritional Benefits
Chicken breast is an excellent source of lean protein and essential nutrients:
- Low in fat and calories
- High in protein
- Rich in essential amino acids
- Contains vitamins and minerals such as vitamin B6, phosphorus, niacin, and selenium.
One boneless, skinless chicken breast contains approximately 165 calories, 31 grams of protein, and 3.6 grams of fat, making it a healthy and satisfying meal option.
Conclusion
Baked chicken breast is a delicious and healthy meal that can be a staple in any home cook’s kitchen. With the right seasoning, pairing, meal prep ideas and nutritional knowledge, you can become a master in cooking perfect chicken breasts every time. Experiment with various seasoning blends and pairing options to find your favorite combination. This baked chicken breast recipe is a simple and easy way to prepare a healthy and flavorful meal that can be enjoyed any time of the day.