Baked Garlic Chicken Breast

• khẩu phần: 4 servings
• thời gian hoạt động: 10 minutes
• tổng thời gian: 55 years 7 months 17 day

Nguyên liệu

2 large boneless, skinless chicken breasts, cut in half horizontally to form 4 “steaks” (see note 1)

3 tbsp olive oil

1 tsp brown sugar

1 tbsp lemon juice

1 tsp freshly minced garlic (can be substituted with garlic powder)

1 tsp sweet paprika

1 tsp dried thyme (can be substituted with Italian mixed herbs/Italian seasoning, oregano or any other herb of choice)

1 tsp sea salt flakes

½ tsp cracked black pepper

Fresh thyme, to garnish (optional)

Freezer-Friendly Mashed Potatoes

Green Leafy Salad with Balsamic Dressing

Hướng dẫn

Preheat the oven to 220°C (425°F) (200°C/400°F fan-forced).

Prepare the chicken by using a mallet, rolling pin or your fist to pound it, with a sheet of baking (parchment) paper on top of the chicken, until it is even in thickness (roughly 1.5 cm/½ inch thick).

In a large bowl, combine the olive oil, brown sugar, lemon juice, garlic, paprika, dried thyme, salt and pepper. Add the chicken breasts and toss to coat evenly.

Place the chicken breasts on a baking tray lined with baking paper. Bake in the preheated oven for 15–18 minutes or until cooked through.

Allow the chicken to rest for 2 minutes before serving. Garnish with fresh thyme, if using.

Serve the chicken with mashed potatoes drizzled with the baking tray juices and a side of leafy green salad.

Dinh dưỡng

• Kích thước Khẩu phần: baking tray
• Calo: 142
• Tổng Chất béo: 11 g
• Chất béo bão hòa: 1.6 g
• Chất béo chuyển hóa: 0 g
• Cholesterol: 10.3 mg
• Natri: 597.1 mg
• Tổng Carbohydrate: 8 g
• Chất xơ: 1.4 g
• Tổng Đường: 1.4 g
• Chất đạm: 4.1 g