Prep Time: 10 mins
Cook Time: 16 mins
Total Time: 26 mins
Serves: 4
Ingredients :
1 tbsp brown sugar, packed — FOR KETO: use a brown sugar substitute
1 1/2 tsp paprika
1 tsp dried oregano (or thyme, parsley, rosemary)
1 tsp salt (use seasoned salt, Adobo, or chicken salt for extra flavor)
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cracked black pepper, to taste
1 tsp chili powder (or 1/2 tsp cayenne pepper) — optional for a kick of heat
4 large chicken breasts (7oz | 200g each)
1 tbsp olive oil
Optional:
3 tbsp butter
2 cloves garlic, minced or finely chopped
2 tsp fresh chopped parsley
Instructions :
1. 390°F (200°C) oven temperature, or 425°F (standard ovens) (fan forced or convection ovens).
2. Each chicken breast should be pounded to a maximum thickness of 0.8 inches (2 cm) using a meat mallet or rolling pin. To guarantee consistent cooking, make sure your fillets are of the same thickness.
3. Combine sugar, oregano, paprika, salt, pepper, and chili powder (if using).
4. Aluminum foil (or parchment/baking paper) should be used to line a baking sheet. Season the chicken with the herbs and spices before adding it to the pan. Sprinkle with oil, then massage seasoning all over to cover uniformly.
5. Using a meat thermometer, bake the chicken in the preheated oven for 16–18 minutes or until the internal temperature reaches 165°F (75°C). Crisp edges and golden color are ideal. *
6. Take the parchment paper out. During the last two to three minutes of cooking, broil (grill) over high heat until golden and crisp.
7. The chicken should rest for five minutes before being served once the pan has been taken out of the oven.
8. Melt butter in a small pan while the chicken bakes (optional step). Remove the skillet from heat after 30 seconds of garlic frying to release its fragrance. After adding the parsley and whisking well to incorporate all the flavors, pour the butter mixture into the pan juices.
9. Pour pan juices over the chicken before serving, then top with finely chopped parsley.
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