Heart-Healthy Oven-Baked Chicken Fillets
Elevate your mealtime with these heart-healthy oven-baked chicken fillets, a simple yet flavorful recipe designed to nourish your body without sacrificing taste. Perfect for busy weeknights or a wholesome family dinner, this dish features tender, skinless chicken breasts marinated in a zesty blend of olive oil, lemon juice, smoked paprika, garlic, and aromatic herbs like thyme and oregano. Baked to golden perfection, these fillets pair beautifully with a side of vibrant spinach and juicy cherry tomatoes, all served atop nutrient-packed brown rice. With just 15 minutes of prep time and no frying involved, this recipe is a fuss-free way to enjoy a protein-rich, low-fat meal that’s bursting with Mediterranean-inspired flavors. Whether you're prioritizing heart health or simply craving something delicious and balanced, these oven-baked chicken fillets are sure to become a weekly favorite.
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Ingredients
- 4 pieces skinless, boneless chicken breast fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon thyme
- 1 teaspoon oregano
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 4 cups baby spinach leaves
- 1 cup cherry tomatoes, halved
- 2 cups whole grain or brown rice (cooked)
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
In a small bowl, mix together the olive oil, lemon juice, garlic powder, smoked paprika, thyme, oregano, black pepper, and salt to create the marinade.
Step 3
Place the chicken fillets in a shallow baking dish and pour the marinade over them. Turn the fillets to ensure they are evenly coated.
Step 4
Allow the chicken to marinate for at least 10 minutes. For more intense flavor, cover and refrigerate for up to 2 hours.
Step 5
Line a baking sheet with parchment paper and transfer the marinated chicken fillets to the sheet.
Step 6
Bake the chicken in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (75°C) and the chicken juices run clear.
Step 7
While the chicken is baking, prepare the sides. In a large bowl, combine the baby spinach and cherry tomatoes.
Step 8
Serve each chicken fillet over a portion of cooked brown rice with a side of the spinach and tomato salad.
Step 9
Drizzle a touch of the remaining marinade over the salad for an extra burst of flavor.
Nutrition Facts
| Serving size | (1394.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1925.1 |
| Total Fat 57.7g | 0% |
| Saturated Fat 12.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 591.6mg | 0% |
| Sodium 1792.4mg | 0% |
| Total Carbohydrate 110.3g | 0% |
| Dietary Fiber 13.1g | 0% |
| Total Sugars 6.0g | |
| Protein 229.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 274.5mg | 0% |
| Iron 12.9mg | 0% |
| Potassium 2895.6mg | 0% |
Source of Calories