Juicy Oven Baked Chicken Breast
This Juicy Oven Baked Chicken Breast delivers 3g protein and 114 calories per serving — use as a base layer for adding vegetables, grains, or sauce. Four servings quick-prep on the stovetop, functioning as a neutral protein component in flexible meal combinations. Build your own macro ratios by pairing with your preferred carbs and fats.
Ingredients
- •Brown sugar(15g)
- •Paprika, Ground(8g)
- •Chili powder(5g)
- •Oregano, Dried(5g)
- •Thyme, Dried(3g)
- •1 Teaspoons Salt (For Extra Flavor Use Seasoned Salt, Adobo, Or Chicken Salt (If Using Add Additional ½ Teaspoon) )
- •Garlic powder(5g)
- •Onion powder(3g)
- •¼ Teaspoon Cracked Black Pepper, (To Taste)
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(45g)
- •Garlic(120g)
- •Parsley, Fresh(10g)
- •½ teaspoon dried parsley
Instructions
- 1Pat the chicken breasts dry with paper towels, then pound each to an even thickness of about ¾ inch using a meat mallet.
- 2Combine the brown sugar, paprika, chili powder, oregano, thyme, garlic powder, onion powder, salt, and pepper in a small bowl and set aside.
- 3Heat the olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Rub the seasoning mixture evenly over both sides of the chicken breasts, then carefully place them in the hot skillet.
- 4Cook the chicken for 6–7 minutes over medium-high heat without moving them, until the underside is golden brown. Flip and cook the other side for 6–7 minutes until golden and the internal temperature reaches 165°F when measured with a meat thermometer.
- 5While the chicken cooks, melt the butter in a separate small skillet over medium heat. Add the fresh garlic and cook for about 30 seconds over medium heat until fragrant, then remove from heat and stir in the fresh parsley.
- 6Transfer the cooked chicken to a plate and let rest for 5 minutes. Pour the garlic-parsley butter into the pan with the pan juices and stir to combine.
- 7Divide the chicken breasts evenly into 4 airtight containers while hot, then portion the pan juices and drizzle over each serving.
- 8Store containers in the refrigerator and reheat gently in a skillet over medium heat for 3–4 minutes before serving.
Nutrition — Per Serving
114
calories
3g
protein
14g
fat
- Carbohydrates
- 18g
- Saturated fat
- 0.7g
- Sodium
- 48 mg
- Dietary fiber
- 2.9g
4 servings per batch · ~59g each
Macro data sourced from USDA FoodData Central
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How much protein does Juicy Oven Baked Chicken Breast have per serving?
Each serving contains only 3g of protein and 114 calories, making this one of the lowest protein entries by far. With 14g fat and 18g carbs, this recipe reads more as a side dish than a protein-forward meal.
How long does Juicy Oven Baked Chicken Breast take to prep?
Marked as quick prep and yields 4 servings, this stovetop preparation is fast to execute for batch cooking. However, the minimal protein content means you'd pair this with additional protein sources to hit your macro targets.
Is Juicy Oven Baked Chicken Breast good for fat loss?
At 114 calories per serving, this recipe is calorie-efficient but provides almost no protein, so it won't keep you satiated during fat loss phases. Use it as a supplemental component rather than a standalone meal.
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