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Oven Baked Chicken Recipe

February 17, 2015 | 0 Comments

Step 1: Pre-Heat Your Oven

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1. Preheat your oven to 220°C/430°F fan forced. Pretty simple, yeah, but you’ll ruin this recipe if you pop your chicken in a cold oven!

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Step 2: Preparing Your Baking Tray(s)

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1. Tear off a strip of aluminium foil long enough to cover the base and internal sides of your tray. If your baking tray is too wide you will have to use 2 strips of aluminium foil.

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2. Gently, without ripping, push the foil into the tray to line your baking tray.

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3.Give the aluminium foil in the base of your tray a light spray with your coconut or olive oil.

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4. Dust your lined baking tray with your chosen seasoning. Depending on how strong you want your chicken seasoned, use less or more seasoning as required.

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Step 3: Preparing Your Chicken Breast

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1. Tear 2 sheets of baking paper off approximately the size of an A4 sheet of paper and place 1 on your cutting board.

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2. Place your first chicken breast on top of that one sheet of baking paper.

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3. Using your knife, cut off any excess fat from your chicken breast… we’re trying to make those LEAN GAINS!

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4. Once your chicken breast is looking LEAN, place the 2nd sheet of baking paper on top of your chicken breast.

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5. Using your rolling pin or meat tenderiser, crush your chicken breast until it is roughly 2cm uniform thickness. This will ensure your chicken will cook evenly and completely while in the oven.

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6. Once it’s been flattened and is looking good, place your chicken breast into your seasoned & lined baking tray.

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7. Repeat steps 2 – 6 for all remaining chicken breasts. Depending on how much chicken breast you are cooking and how many trays you have at your disposal you may need to get those Tetris skills going to fit all your chicken in the tray(s).

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NOTE: There is no need to leave any space between the chicken breasts in the tray. These pictures only show a days worth of chicken. When preparing for multiple days, the tray will have as much chicken squeezed in as possible. Feel free to cut your chicken breasts to fit odd sized gaps left in your baking tray.

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8. Once your tray(s) are full of chicken, grab your seasoning and give a generous coating to the top of your chicken breasts followed by a light spray of coconut or olive oil.

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Step 4: Cooking Your Chicken Breast

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By now your oven should be preheated to 220°C/430°F.

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1. Place your tray(s) of chicken breast into the oven and close the oven door.

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2. Leave to cook for approx 25 mins.

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NOTE: Cooking time will vary depending on your oven so be sure to keep an eye on your chicken while in the oven. Always make note of how long and at what temperature you cook your chicken at, because when you get it right for your oven it will be easy to replicate and repeat at each cook up.

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3. Once your chicken is cooked remove it from the oven to sit and cool for a few minutes. To ensure the chicken is completely cooked through simply cut the thickest chicken breast open and have a look. If it’s all white in colour then set the chicken aside, if there is still some pink, place it back in the oven for another 3-5 minutes.

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Step 5: Preparing Your Cooked Chicken

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1. Once your chicken has rested for approximately 5 minutes you can then begin to cut it up into your desired size and number of pieces.

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2.Grab your scales and weigh out your cooked chicken remembering that 100g of cooked chicken is going to get you approximately 30g of muscle building protein.

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Now that that’s all done and your meals are prepared you have no excuse to not be making ALL KINDS OF GAINS!

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Be sure you grab yourself an ISOBAG Meal Management Systemto keep your meals fresh and cool all day long and help keep your diet on track!

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