Heart-Healthy Juicy Baked Chicken Breasts
Elevate your dinner table with our "Heart-Healthy Juicy Baked Chicken Breasts," a simple yet delicious recipe that proves wholesome eating doesn’t have to sacrifice flavor. Perfectly seasoned with a vibrant blend of olive oil, zesty lemon juice, garlic powder, paprika, and thyme, these chicken breasts are baked to tender, juicy perfection without the need for frying or excessive salt. The secret lies in pounding the chicken to an even thickness and allowing it time to marinate, which ensures even cooking and maximum flavor infusion. Ready in just 40 minutes, this low-fat, protein-packed dish makes a satisfying dinner for two. Pair it with nutrient-rich sides like quinoa or steamed veggies for a well-rounded, heart-healthy meal the whole family will enjoy. Ideal for busy weeknights or meal prep!
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Ingredients
- 2 pieces (about 1 pound total) Boneless, skinless chicken breasts
- 1 tablespoon Olive oil
- 2 tablespoons Lemon juice
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Dried thyme
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon (optional, or use a salt alternative) Salt
Directions
Step 1
Preheat your oven to 375°F (190°C). Lightly grease a baking dish or line it with parchment paper for easy cleanup.
Step 2
Place the chicken breasts between two sheets of plastic wrap. Use a meat mallet or rolling pin to pound them to an even thickness, approximately 1 inch, which helps ensure even cooking.
Step 3
In a small bowl, combine olive oil, lemon juice, garlic powder, paprika, dried thyme, black pepper, and salt (or salt alternative). Stir well to mix the marinade.
Step 4
Pat the chicken breasts dry with paper towels and place them in the prepared baking dish.
Step 5
Pour the marinade over the chicken breasts, ensuring they are thoroughly coated. For best results, let them marinate for at least 10 minutes at room temperature. If you have more time, marinating in the fridge for several hours or overnight will enhance the flavors.
Step 6
After marinating, bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (75°C). Timing may vary based on the thickness of your chicken breasts.
Step 7
Once done, remove the chicken breasts from the oven and let them rest for 5 minutes. This allows the juices to redistribute, resulting in moister chicken.
Step 8
Slice and serve the chicken breasts with your preferred heart-healthy sides, such as steamed vegetables or quinoa.
Nutrition Facts
| Serving size | (956.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1640.3 |
| Total Fat 47.0g | 0% |
| Saturated Fat 11.3g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 771.1mg | 0% |
| Sodium 1264.2mg | 0% |
| Total Carbohydrate 4.5g | 0% |
| Dietary Fiber 1.0g | 0% |
| Total Sugars 0.9g | |
| Protein 281.8g | 0% |
| Vitamin D 9.1IU | 0% |
| Calcium 112.9mg | 0% |
| Iron 8.9mg | 0% |
| Potassium 2404.2mg | 0% |
Source of Calories