[ Oven Baked Chicken ]

 

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 other herb of choice
• 1/4 tsp garlic powder
• 1/2 tsp each salt and pepper

Garnish, optional:

• Finely chopped parsley

Instructions

• Preheat oven to 425°F/220°C (200°C fan).
• 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 / parchment paper. Place chicken upside down on 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 surface is golden per photos and video, or internal temperature is 165°F/75°C using a meat thermometer.
• Remove from oven and immediately transfer chicken to serving plates.
• Wait 3 - 5 minutes before serving, garnished with freshly chopped parsley if desired. Pictured with a side of Garlic Butter Rice with Kale.

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 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.

[ Honey Garlic Chicken ]

 An incredible quick and easy way to serve up chicken breast - seared then simmered in the most amazing honey garlic sauce. Don't be deceived by the short ingredient list! It's absolutely worth the extra step of dusting the chicken with flour because it creates a crust for the sauce to cling to. 

Ingredients:

Ingredients

• 500g / 1 lb chicken breast , boneless and skinless (2 pieces)
• Salt and pepper
• 1/4 cup flour (Note 1)
• 3 1/2 tbsp (50g) unsalted butter (or 2 1/2 tbsp olive oil)
• 2 garlic cloves , minced
• 1 1/2 tbsp apple cider vinegar (or white or other clear vinegar)
• 1 tbsp soy sauce , light or all purpose (Note 2)
• 1/3 cup honey (or maple syrup)

Instructions

• Cut the breasts in half horizontally to create 4 steaks in total. Sprinkle each side with salt and pepper.
• Place flour in a shallow dish. Coat chicken in flour and shake off excess.
• Melt most of the butter in a large skillet over high heat - hold back about 1 tsp for later.
• Place chicken in skillet and cook for 2 - 3 minutes until golden. Turn and cook the other side for 1 minute.
• Turn heat down slightly to medium high.
• Make a bit of room in the pan and add garlic and top with remaining dab of butter. Stir garlic briefly once butter melts.
• Add vinegar, soy sauce and honey. Stir / shake pan to combine. Bring sauce to simmer, then simmer for 1 minute or until slightly thickened.
• Turn chicken to coat in sauce. If the sauce gets too thick, add a touch of water and stir.
• Remove from stove immediately. Place chicken on plates and drizzle over remaining sauce.