Savory Baked Chicken Breast

Chicken is an excellent choice of protein to balance your body. The dark meat of the chicken – which is most popular in my home – has a rich fat content, making it a grounding and nourishing meat. This is why chicken soup is perfect when you’re recovering from a cold or flu. The white meat is more dry and has a higher protein content. For those looking to lose weight or feeling sluggish, the white part of the chicken is the way to go.

The health benefits of chicken are plenty. Chicken contains collagen and elastin, which make your skin look healthier. The collagen also lines the intestinal tract, supporting the gut in digestion. Chicken helps with joint swelling, pains, and inflammation, and provides many benefits to the immune system – that’s why chicken soup helps you feel better. The amino acids (protein) in chicken are necessary to heal and strengthen our body. A bone broth or collagen supplement is highly recommended to receive these benefits, but you can also make your own broth at home!

Savory spices make food delicious. Apart from making the dishes tasty, they also stimulate your digestive enzymes and strengthen your digestion because they are rich in nutrients, minerals, and antioxidants.

The recipe below is juicy, flavorful, and easy to make. This dish is gluten free, dairy free (kosher), and keto-friendly for those on a specific diet. And the best part is that it only takes 30 minutes to bake with a short prep time! Oh ya, need I mention super flavorful.

Mise En Place - chicken breasts, savory spices, seasoning, and oil

Toss it all over chicken breasts

Recipe

4 medium-sized chicken breasts – thin or pound chicken for even thickness if not

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

1 tsp dried parsley

½ tsp dried mustard

½ tsp chili powder – optional

1 ½ tsp kosher salt – or less

¼ tsp black pepper

2 tbsp olive oil or avocado oil

Instructions

• Preheat oven to 425°

• Lightly grease a large baking dish or baking sheet or use parchment paper

• Add chicken breasts to a bowl and toss with all the spices and oil until evenly coated

• Place them in the baking dish evenly spaced apart

• Transfer to the oven and bake for 19-20 minutes, until cooked through

• Allow the chicken breasts to rest for a few minutes to absorb the flavor and serve

Genia’s Spoon Me Tips

If you want to make this dish using chicken thighs, which are dark meat, you will have to reduce the cooking time slightly since boneless chicken thighs cook faster than chicken breasts.

Cooking is more fun and less of a science than baking. Therefore, you can feel free to use different seasonings and have fun experimenting - although remember that salt and pepper are non-negotiables. Some ideas of my own:

Basic: salt, pepper, garlic powder and onion powder

Greek: oregano, garlic powder, onion powder, basil, dill

Italian: oregano, rosemary, thyme, basil, marjoram, sage

Serve chicken with asparagus, sauteed spinach, broccoli, and/or salad – you can even chop up the chicken and add to a salad. Roasted, sweet, or purple potatoes make a great side dish as well, but remember to add veggies too. Balance is the key to a successful meal.

Much love,
Genia