Heart-Healthy Juicy Baked Chicken Breasts
Tender, flavorful, and designed with your health in mind, Heart-Healthy Juicy Baked Chicken Breasts are the ultimate guilt-free comfort food. This easy recipe transforms lean, boneless chicken breasts into a succulent main course bursting with zesty notes of olive oil and lemon juice, complemented by aromatic garlic powder, paprika, thyme, and black pepper. The secret to its juicy perfection is pounding the chicken to an even thickness and allowing it to soak in a quick yet robust marinade before baking. Ready in just 40 minutes, this low-sodium, nutrient-packed dish is perfect for busy weeknights or meal prep. Pair it with quinoa, steamed vegetables, or a fresh salad for a wholesome, heart-smart meal that nourishes both body and soul.
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Recipe Information
Ingredients
- 2 pieces (about 1 pound total) Boneless, skinless chicken breasts
- 1 tablespoon Olive oil
- 2 tablespoons Lemon juice
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Dried thyme
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon (optional, or use a salt alternative) Salt
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish or line it with parchment paper for easy cleanup.
Place the chicken breasts between two sheets of plastic wrap. Use a meat mallet or rolling pin to pound them to an even thickness, approximately 1 inch, which helps ensure even cooking.
In a small bowl, combine olive oil, lemon juice, garlic powder, paprika, dried thyme, black pepper, and salt (or salt alternative). Stir well to mix the marinade.
Pat the chicken breasts dry with paper towels and place them in the prepared baking dish.
Pour the marinade over the chicken breasts, ensuring they are thoroughly coated. For best results, let them marinate for at least 10 minutes at room temperature. If you have more time, marinating in the fridge for several hours or overnight will enhance the flavors.
After marinating, bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (75°C). Timing may vary based on the thickness of your chicken breasts.
Once done, remove the chicken breasts from the oven and let them rest for 5 minutes. This allows the juices to redistribute, resulting in moister chicken.
Slice and serve the chicken breasts with your preferred heart-healthy sides, such as steamed vegetables or quinoa.
Nutrition Facts
Calories |
1640 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.0 g | 60% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 771 mg | 257% | |
| Sodium | 1264 mg | 55% | |
| Total Carbohydrate | 4.5 g | 2% | |
| Dietary Fiber | 1.0 g | 4% | |
| Total Sugars | 0.9 g | ||
| Protein | 281.8 g | 564% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 113 mg | 9% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2404 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
