Chicken meat is one of the most popular meats around the world, and most people prefer chicken meat over lamb, so it occupies a great place on dining tables, and away from chicken, many enjoy the chicken breast.
Skinless and boneless chicken breast is rich in protein, which is necessary to maintain a healthy weight. Half a chicken breast contains 142 calories and only 3 grams of fat. It also provides many essential nutrients, such as vitamin E, vitamin B6, and vitamin B12. It also contains some minerals are in trace amounts such as iron, calcium, zinc, and potassium.
Learn in this article how to cook chicken breast in the oven to benefit from its nutrients.
1. Benefits of eating cooked chicken breast in the oven
It is recommended to eat cooked chicken breast baked in the oven, to obtain the health benefits of it, the most prominent of which are:
1.1 High Protein
Chicken breast contains a good amount of protein, so it provides 18 g of protein per 100g of chicken breast meat, and protein is necessary for building strong muscles and preventing their loss.
1.2 Vitamins and minerals
Chicken breast’s meat is rich in vitamins and minerals, as it contains vitamin B, which is useful in preventing some health problems, such as cataracts and skin diseases. It helps to eliminate debility, strengthen the immune system, regulate digestion, and prevent heart disease and high cholesterol levels.
1.3 Rich in tryptophan
Chicken breast’ meat is rich in tryptophan. This amino acid helps secrete serotonin, which produces a feeling of well-being and is a precursor of melatonin or the sleep hormone.
1.4 Rich in iron
It is rich in iron and necessary for the blood's good oxygenation. Iron is better absorbed in the presence of vitamin C, so pairing the chicken with a green salad or ending your meal with a citrus dessert may be a great idea.
1.5 Reduces the risk of cancer
Studies have shown that chicken breast can reduce the risk of cancer, especially colon cancer and that consuming chicken breast instead of red meat protects against cancer.
Related: Delicious and healthy chicken recipes for diet
2. Recipes of chicken breast in the oven
2.1 Chicken breast cooked in wine
Among the suggestions for cooking chicken breast, you can't miss a baking recipe.
This technique will indeed preserve the nutritional value of the chicken, and the result will be exquisite.
- 6 chicken breast fillets
- 1 cup of red wine (250 ml)
- The juice of two oranges
- 1 onion
- 1 red pepper
- 2 potatoes
- 2 cloves of garlic
- 3 tablespoons extra virgin olive oil (45 ml)
- Salt and pepper
First preheat the oven to 170 ° C.
Then season the chicken breast fillets and fry them in olive oil until they are golden.
Cut the onion and pepper. Then crush the garlic and also cut the potatoes into medium cubes, without peeling them.
Place the garlic, fillets, onion, pepper, and the potatoes in a baking dish. Sprinkle them with wine and juice.
Bake in the oven at 170 ° C, soaking them constantly in the sauce for 30 minutes or until the liquids decrease by half.
Finally, serve with a fresh salad.
With these techniques of cooking chicken breast, the benefits of this meat are thus preserved without sacrificing its excellent flavor and nutritional value. In addition, by following this basic cooking technique, it is possible to combine several ingredients.
2.2 Juicy and tasty baked chicken breast in the oven
- 1 teaspoon of Dijon mustard
- 1 teaspoon of dried thyme
- 4 chicken breast
- 1 crushed garlic clove
- 1 teaspoon of black pepper
- 3 tablespoons of balsamic vinegar
- 1 tablespoon of aromatic herbs for salad, or 1/2 tablespoon of salt with fine herbs.
- 3 tablespoons of olive oil
1- Heat the oven to 250 ° C, and make sure it is really hot before putting the chicken in it.
2- Prepare the marinade by mixing the mustard, thyme, crushed garlic, pepper, herbs (or herbal salt), and balsamic vinegar. Reserve.
3- Season the chicken fillets with a little salt and pepper.
Heat the oil in a pan, then brown the fillets over high heat, about 4-5 minutes on each side.
4- Place the chicken fillets in a baking dish, and pour over the marinade. Immediately place the dish in the middle of the oven, then reduce the temperature to 200 ° C. Cook for 15-17 minutes (the time may vary slightly depending on the thickness of your fillets).
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Originally published on Live Positively.