Recipes

Easy Marinated Baked Chicken

As many of you know, I’m not big consumer of animal meat, as I’ve encountered some unfavorable experiences while eating out.  After a couple occurrences of food poisoning, I decided to give animal protein a little break. However, after a year or so, I seldomly would get a craving for a bison burger or spaghetti with ground turkey. With my background in nutrition, I understood sometimes cravings were the body’s cue of needing certain nutrients, so I decided to create some entrees myself, that way I would know exactly how the meat is handled and prepared.

When buying animal protein, I aim for higher quality meat that is organic and grass fed. I know it stinks that this option is a little more expensive, but it is worth it when it comes to taste and digestion.

This chicken breast recipe uses a very simple, but flavorful marinade, resulting in a juicy, tender product. The great thing about this marinade is you can easily alter the seasonings to your taste preferences (I like heat, so I tend to add a little extra cayenne and black pepper).

I have also prepared the chicken a few different ways – grilled, baked and pan fried. Grilling always creates a delicious end result – a little charred, but tender and juicy on the inside; but I’m not one to grill, so that doesn’t happen too often. Pan frying is also tasty, but tends to take a little longer for me, and personally, I always seem to overcook the chicken. My favorite method lately has been baking. After trial and error, I’ve found baking at a high heat with less time works best. Setting the oven to 450 degrees and baking for about 15-18 minutes (depending on the size of the breasts), created a super moist, juicy breast that had a little crisp on the outside (yumm). With two, mid-size breasts, 15 minutes cooking was perfect and then let them rest for about 3-5 minutes. I also highly suggest investing in a small meat thermometer so you can ensure your meat is safely cooked so you don’t have to cut into it and let all those delectable juices flow out!

Serves 2

Ingredients:

  • 2 organic chicken breasts
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons red wine vinegar
  • Juice from 1 lime
  • 1 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder (I’ve also used Trader Joe’s Everything But the Bagel seasoning in place of the onion & garlic powder)
  • 1/8 cayenne, or more to taste
  • Sea salt & ground black pepper

Instructions:

  1. In a baking dish, combine all ingredients for marinade and mix together.
  2. Add chicken breasts to baking dish and evenly coat in marinade. Cover dish and place in fridge for at least 3 hours (I’ve let it marinate overnight, too).
  3. Preheat oven to 450 degrees. Bake for 15-18 minutes then let it rest for 3-5 minutes before serving.
  4. Optional to spoon a little juices from baking dish onto chicken when plating. Serve with your favorite side dish. I served it with our scrumptious Broccoli Slaw 🙂
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