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Oven Baked Chicken Breast

Oven Baked Chicken Breast

Juicy Oven Baked Chicken Breast with Whole Health Flexi-Plan Diet

In the world of healthy eating, finding recipes that are both nutritious and delicious can be a challenge. Our ultimate guide to making the perfect Oven Baked Chicken Breast tailored for the Whole Health Flexi-Plan Diet is here to solve that problem. This article dives deep into the health benefits of the ingredients, offers comprehensive nutritional information, and explains how this dish fits seamlessly into various dietary plans.

Health Benefits of Oven Baked Chicken Breast

1. High-Quality Protein Source

Chicken breast is renowned for being an excellent source of lean protein. A single serving provides approximately 47 grams of protein, which is essential for muscle repair, immune function, and the production of enzymes and hormones.

2. Low in Saturated Fats

This recipe uses extra-virgin olive oil, which is rich in monounsaturated fats that are heart-healthy. Unlike frying, baking the chicken reduces the intake of unhealthy saturated fats, contributing to better cardiovascular health.

3. Rich in Vitamins and Minerals

Chicken breast contains vital nutrients such as Vitamin B6 and Niacin (Vitamin B3), which play a role in energy metabolism and maintaining healthy skin. It also provides selenium, a mineral that helps protect cells from damage.

4. Enhances Weight Management

The high protein content in chicken breast helps promote satiety, which can reduce overall calorie intake. This is particularly beneficial for those following weight management or weight loss plans.

5. Gluten-Free and Digestive-Friendly

This recipe is entirely gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity. The use of gluten-free seasonings ensures that those with dietary restrictions can enjoy this dish without concerns.

Health Benefits of Ingredients

Extra-Virgin Olive Oil

Nutritional Value: Contains healthy fats, vitamin E, and antioxidants. [1]

Health Benefits:

  • Heart Health: Monounsaturated fats in olive oil help reduce bad cholesterol levels (LDL) and increase good cholesterol (HDL).
  • Anti-Inflammatory: Contains oleocanthal, a compound with anti-inflammatory properties.
  • Antioxidant-Rich: Protects cells from oxidative damage due to its high antioxidant content.

Coconut Sugar

Nutritional Value: Lower glycemic index than regular sugar, contains trace amounts of vitamins and minerals. [2]

Health Benefits:

  • Blood Sugar Control: Lower glycemic index helps maintain more stable blood sugar levels.
  • Nutrient-Rich: Contains small amounts of iron, zinc, calcium, and potassium.
  • Natural Sweetener: Provides a caramel-like flavor without the spikes in blood sugar associated with regular sugar.

Smoked Paprika

Nutritional Value: Rich in vitamins A, E, and C, and antioxidants.

Health Benefits:

  • Anti-Inflammatory: Contains capsaicin, which has anti-inflammatory properties.
  • Rich in Antioxidants: Helps protect the body from oxidative stress.
  • Supports Eye Health: High in vitamin A, which is essential for good vision.

Dried Thyme

Nutritional Value: Source of vitamins C, A, and several essential minerals.

Health Benefits:

  • Antimicrobial Properties: Contains thymol, which has antiseptic and antifungal properties.
  • Respiratory Health: Traditionally used to relieve coughs and bronchitis.
  • Rich in Antioxidants: Helps protect cells from damage and supports overall health.

Garlic Powder

Nutritional Value: Contains vitamins C and B6, manganese, and selenium.

Health Benefits:

  • Immune Boosting: Enhances immune function due to its sulfur compounds.
  • Heart Health: May help reduce blood pressure and cholesterol levels.
  • Anti-Inflammatory: Contains allicin, which has potent anti-inflammatory properties.

Himalayan Pink Salt

Nutritional Value: Contains trace minerals not found in regular table salt.

Health Benefits:

  • Electrolyte Balance: Helps maintain fluid balance in the body.
  • Mineral-Rich: Provides trace minerals such as potassium, magnesium, and calcium.
  • Improved Digestion: Stimulates the stomach lining to produce digestive enzymes.

Black Pepper

Nutritional Value: Rich in piperine, a potent antioxidant.

Health Benefits:

  • Improves Digestion: Stimulates the production of hydrochloric acid in the stomach.
  • Antioxidant Properties: Protects against oxidative damage.
  • Enhances Nutrient Absorption: Piperine increases the bioavailability of nutrients.

Health Benefits by Dietary Plans

Whole Health Flexi-Plan Diet

This recipe perfectly aligns with the Whole Health Flexi-Plan Diet, which emphasizes balanced nutrition, whole foods, and flexibility. The high protein and low-fat content support muscle maintenance and weight management, while the use of healthy fats like olive oil promotes cardiovascular health.

Suitable Dietary Plans

  1. Paleo Diet: The recipe uses natural ingredients and healthy fats, making it suitable for those following a Paleo lifestyle.
  2. Keto Diet: With its low carbohydrate content, this dish can be easily incorporated into a ketogenic diet, supporting ketosis and weight loss.
  3. Gluten-Free Diet: Completely free of gluten, this recipe is safe for individuals with celiac disease or gluten sensitivity.
  4. DASH Diet: The moderate use of salt and the inclusion of heart-healthy ingredients like olive oil make this recipe suitable for the DASH diet, which focuses on reducing hypertension.
  5. Mediterranean Diet: Olive oil, herbs, and lean protein align well with the principles of the Mediterranean diet, promoting heart health and longevity.
  6. Weight Watchers: Low in points, thanks to its high protein and low-fat profile, making it a good choice for those on Weight Watchers.

Summary

Our Healthy Gluten-Free Oven Baked Chicken Breast Recipe is more than just a meal; it's a nutritious powerhouse that fits into various dietary plans. From promoting muscle growth to supporting heart health, each ingredient is carefully chosen for its health benefits. This dish is a testament to how you can enjoy delicious, satisfying meals while adhering to your dietary preferences and health goals. Incorporate this recipe into your meal plan to experience the wholesome benefits of a balanced diet without compromising on flavor.

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Cooking Method
Cuisine
Courses , ,
Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 22 mins Total Time: 32 mins
Servings 4
Calories 292
Best Season Spring
Description

Discover a delectable and health-conscious way to enjoy chicken with our Silver Fork Gluten Free Oven Baked Chicken Breast. Infused with a tantalizing blend of smoked paprika, thyme, and coconut sugar, this recipe is designed to fit seamlessly into your Whole Health Flexi-Plan diet. Perfect for a nutritious and flavorful meal that supports your gluten-free lifestyle.

Ingredients
    Chicken Breasts:
  • 4 chicken breasts (150 – 180g / 5 – 6 oz each)
  • 2 tsp extra-virgin olive oil
    • Seasoning:
  • 1 1/2 coconut sugar
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 1/4 tsp garlic powder
  • 1/2 tsp Himalayan pink salt
  • 1/2 tsp freshly ground black pepper
    • Garnish (Optional):
  • Finely chopped fresh parsley
Instructions

  1. Preheat the Oven:
    Preheat your oven to 425°F (220°C), or 200°C if using a fan-forced oven.

  2. Prepare the Chicken:
    Using a rolling pin, meat mallet, or your fist, pound each chicken breast to an even thickness of about 1.5 cm (0.6 inches) at the thickest part. This ensures even cooking and tender chicken.

  3. Mix the Seasoning:
    In a small bowl, combine the coconut sugar, smoked paprika, dried thyme, garlic powder, salt, and pepper.

  4. Prepare the Baking Tray:
    Line a baking tray with foil and parchment paper. Place the chicken breasts upside down on the tray. Drizzle each breast with 1 tsp of olive oil and rub it in with your fingers. Sprinkle half of the seasoning mixture over the chicken, covering as much surface area as possible.

  5. Flip and Season the Chicken:
    Flip the chicken breasts over. Drizzle with the remaining 1 tsp of olive oil, rub it in, and sprinkle the remaining seasoning mixture over the top.

  6. Bake the Chicken:
    Bake in the preheated oven for approximately 22 minutes, or until the surface is golden and the internal temperature reaches 165°F (75°C) as measured by a meat thermometer.

  7. Rest the Chicken:
    Remove the chicken from the oven and immediately transfer it to serving plates. Allow it to rest for 3-5 minutes before serving.

  8. Garnish and Serve:
    Garnish with freshly chopped parsley if desired. Serve with your favorite gluten-free sides, such as garlic butter rice with kale or a fresh garden salad.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 292kcal
% Daily Value *
Total Fat 7g11%
Saturated Fat 1g5%
Cholesterol 130mg44%
Sodium 410mg18%
Potassium 400mg12%
Total Carbohydrate 4g2%
Sugars 4g
Protein 47g94%
Vitamin A 330 IU
Vitamin C 2 mg
Calcium 12 mg
Iron 0.7 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Read it online: https://www.silverforkgf.com/recipe/oven-baked-chicken-breast/