Oven-baked chicken breast

My recommendation for an exquisitely succulent oven-baked chicken breast: incorporate a touch of brown sugar into the seasoning, causing the chicken to release its juices during baking, forming a subtle “sauce.” Cook quickly at a high temperature and use the color of the crust as an indicator of doneness.


4 chicken breasts, 150 – 180g / 5 – 6 oz each (Note 1)
2 tsp olive oil
1 1/2 tbsp brown sugar
1 tsp paprika
1 tsp dried oregano or thyme, or another herb of your choice
1/4 tsp garlic powder
1/2 tsp each salt and pepper
Garnish (optional):
Finely chopped parsley


Preheat the oven to 425°F/220°C (200°C fan).
Pound the chicken to 1.5 cm / 0.6″ at the thickest part using a rolling pin, meat mallet, or even your fist (this ensures even cooking and tender chicken).
Mix the seasoning ingredients.
Line a tray with foil and baking/parchment paper. Place the chicken upside down on the tray. Drizzle with about 1 tsp of oil, rub with your fingers, and sprinkle with seasoning.
Flip the chicken, drizzle with 1 tsp of oil, rub with your fingers, and sprinkle with seasoning, ensuring you cover as much surface area as possible.
Bake for 18 minutes, or until the surface is golden as shown in the photos and video, or until the internal temperature reaches 165°F/75°C using a meat thermometer.
Remove from the oven and immediately transfer the chicken to serving plates.
Let it rest for 3 – 5 minutes before serving, garnished with freshly chopped parsley if desired. Serve with a side of garlic butter rice with kale, as pictured.

Recipe Notes:

If your chicken breasts are quite large (e.g., 250g / 8oz+ each), cut them in half horizontally to form two thin steaks and skip the pounding. Ensure they are no thicker than 1.5 cm / 0.6″ at the thickest point; if they are, pound using your fist.
This recipe can also be made with boneless, skinless thigh fillets. Follow the same instructions but cook for 25 minutes for small/medium thighs and 30 minutes for larger ones.

Nutrition Information:

Serving: 158g
Calories: 286cal (14%)
Carbohydrates: 4g (1%)
Protein: 46g (92%)
Fat: 7g (11%)
Saturated Fat: 1g (6%)
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Cholesterol: 127mg (42%)
Sodium: 403mg (18%)
Potassium: 397mg (11%)
Sugar: 4g (4%)
Vitamin A: 325IU (7%)
Vitamin C: 1.7mg (2%)
Calcium: 11mg (1%)
Iron: 0.6mg (3%)

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