Chicken breast, the tender, meaty part right around the bird’s chest, is a popular cut because it’s lean, skinless and boneless, making it an easy grab-and-go protein source.
Packed with high-quality protein and low in fat, chicken breasts are a great option for weight loss or for anyone looking to improve their cholesterol profile. The cut can be used in a variety of delicious dishes, like chicken stir-fry, chicken lettuce wraps, honey garlic chicken… or in this recipe, a simple baked chicken breast.
Chicken breasts are versatile, easy to cook and incredibly good for you.
1. Ingredients for baked chicken breast
– 1 large chicken breast
– 2 green onions
– 2 cloves garlic
– Ginger
– Tomato sauce
– Seasonings: 1 tbsp oyster sauce, 1 tbsp soy sauce, ground black pepper, sugar, salt, 1 tbsp cooking wine
2. Instructions for baked chicken breast
Step 1: Prepare ingredients
– Rinse the chicken breast, pat dry and slice into even, bite-sized pieces.
– Trim and wash the green onions, then cut into 1-inch segments.
– Peel the garlic cloves, rinse and slice.
– Peel and finely slice the ginger.
Thinly slice your chicken breasts for quicker cooking.
Step 2: Marinate chicken breasts
– Place the prepared chicken breast slices in a shallow dish. Top with sliced ginger, garlic and green onions.
– Pour in the soy sauce, cooking wine, ground black pepper, oyster sauce and tomato sauce.
– Use a spoon or chopsticks to mix well, ensuring the chicken is evenly coated in the marinade.
– Cover the dish with plastic wrap and refrigerate overnight, or for at least 2 hours if you’re short on time.
Step 3: Bake the chicken breasts
– Preheat your oven to 350 degrees Fahrenheit (180 degrees Celsius). Line a baking sheet with parchment paper and transfer the marinated chicken breasts to the prepared baking sheet, discarding the marinade.
– Bake for 10 minutes, then flip the chicken breasts and bake for an additional 10 minutes, or until cooked through.
– Remove from the oven, slice into bite-sized pieces and sprinkle with additional ground black pepper, or toasted sesame seeds if desired.
Your baked chicken breast should be juicy, tender and full of flavor. Enjoy it on its own, with a side salad or over a bed of rice.
Baked chicken breasts can be enjoyed on their own, with a side salad or over a bed of rice.
3. Tips for making baked chicken breast
– When choosing chicken breasts, look for ones that are evenly sized and not too large or too small. The chicken should also have a fresh, mild smell, and no signs of bruising or discoloration.
– Avoid consuming more than 200 grams of chicken breast per day, as excessive consumption can put stress on the kidneys and digestive system.
– Limit the use of oil when cooking chicken breasts, as this can increase the calorie content. If oil is necessary, opt for a healthier option like olive oil.
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