Ingredients
2 lbs no-salt-added chicken breasts (3–4 breasts depending on size)
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon brown sugar
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried thyme
½ teaspoon smoked paprika
½ teaspoon chili powder
¼ teaspoon cayenne pepper or red pepper flakes
¼ cup fresh parsley, chopped (for garnish)
Instructions
-
Preheat the Oven
Set your oven to 425°F (220°C). -
Prepare the Chicken
Remove the chicken breasts from packaging. Use a meat mallet to pound them to an even ¾-inch thickness so they cook evenly. -
Season the Chicken
Place the chicken in a 9×9-inch baking dish. Drizzle the olive oil and lemon juice evenly over the breasts. -
Mix the Spice Rub
In a small bowl, combine brown sugar, garlic powder, onion powder, thyme, smoked paprika, chili powder, and cayenne pepper. Sprinkle the blend generously over the chicken. -
Bake
Bake for 20–25 minutes, or until the internal temperature reaches 165°F (74°C). -
Rest and Serve
Let the chicken rest for 5 minutes before slicing. Garnish with fresh parsley and serve warm. -
Storage
Refrigerate leftovers in an airtight container for up to 3 days.
Notes
- Serving Size: Nutrition is calculated per ½ pound of cooked chicken (approximately one quarter of the recipe).
- Even Cooking Tip: Pounding the chicken ensures even cooking and prevents dryness.
- Flavor Adjustments: Feel free to increase or decrease the spices based on your heat preference.
- Meal Prep Friendly: This chicken holds its moisture well and reheats beautifully for lunches.
- Prep Time: 5 min
- Cook Time: 20 min