Main dishes
Juicy oven-baked chicken breast
Baked chicken breast has a reputation for being dry, but making it juicy is easy. It comes down to three things: marinade, temperature and timing. Yoghurt with lemon and garlic gently tenderises the meat and forms a protective coating, while a hot oven seals the surface quickly. Bake the chicken just until it's cooked, then let it rest under foil for 5-10 minutes so the juices settle. A 200 g portion has about 230 kcal and over 40 g of protein, making it a perfect base for healthy eating, packed lunches and salads.
Method
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Pat the chicken dry. If it's uneven, cover with cling film and gently flatten the thick end to 2-2.5 cm.
Mix the yoghurt, olive oil, crushed garlic, paprika, dried herbs, lemon juice, half a teaspoon of salt and some pepper.
Coat the chicken all over with the marinade and refrigerate for at least 30 minutes, ideally 2-4 hours.
Preheat the oven to 200°C (180°C fan).
Lay the chicken in a dish or on a lined tray so the pieces don't touch. Any marinade clinging to them can stay.
Bake for 20-25 minutes. When pierced at the thickest point, the juices should run clear, or a thermometer should read 72-74°C.
Take it out, cover loosely with foil and rest for 5-10 minutes, then slice across the grain.
Tips for success
- Don't overcook: every extra 5 minutes makes the breast noticeably drier.
- A kitchen thermometer solves the dry chicken problem for good.
- Don't slice straight from the oven or the juices end up on the board.
- For more colour, switch on the grill for the last 3 minutes.
Serving and storage
Serve with roasted vegetables, a fresh salad, buckwheat or brown rice. Cold leftovers are great sliced into salads or sandwiches.
Keep covered in the fridge for up to 3 days, handy for batch-cooked lunches. Sliced chicken can be frozen for up to 2 months.
Variations
- Honey mustard: replace the yoghurt with 1 tablespoon of mustard, 1 teaspoon of honey and a splash of soy sauce.
- In foil: wrap each breast in foil with a lemon slice and bake for 25 minutes.
- Curry: add 1 teaspoon of curry powder and a pinch of turmeric to the marinade.
Calories and macros
Per serving (about 250 g):
Per 100 g: 111 kcal, P 19.1, F 2.7, C 1.4. An estimate based on average ingredient values. Your daily calories ›
