Since a couple of kats I know are attempting to start a healthy meal plan, I’ve decided to provide the easiest (no-frills, no-fuck-up) bake chicken recipes I know. All you need is;
- Large casserole or roasting pan
- Boneless skinless chicken thighs (no drums) or skinless breasts
- Extra virgin olive oil
- Aluminum foil
Preheat the oven to 200 to 225 degrees. I usually cover the bottom of the casserole or roasting pan with foil. It makes clean up very easy. Lightly coat the bottom of the pan with the olive oil. Lightly sprinkle salt and pepper on the bottom. Add the chicken thighs and veggies. The veggies I use are onions, peppers, baby carrots and brussel sprouts. Of course omit or add what you want but I would not recommend broccoli, asparagus, spinach or kale. They do not hold up and will get very wilted during baking.
Liberally season chicken and veggies. If you have lid to your casserole pan use it to cover or cover with aluminum foil. Put in the oven and bake for 4 hours.
Personally if I have it on hand I use McCormick’s Grill Mates seasonings; Applewood, Chicken or Cowboy rub. The Cowboy rub is a bit spicy but all will give your chicken really good flavor.
When done remove chicken and place on rack to drain away access away fat. Remove veggies from broth and juices with slotted spoon and place in separate container.
Now if you country like me you wouldn’t never waste them there drippings and broth from dat chicken. You would use it to cook some rice and have a lil left over to spoon over top of dat rice…you aint ready for that.
The question I think some will ask is why favor thighs over breasts? Thighs are cheaper and just as healthy. Also many people find breasts to be tough or dry. You shouldn’t have this problem with thighs. As far as the difference in nutritional values;
Thighs – Serving Size 4 oz (112 g) / Calories 110 / Total Fat 4g 6% / Saturated Fat 1g 5% / Cholesterol 85mg 28% / Sodium 250mg 10% / Protein 20g / Iron 2%
Breasts – Serving Size 4 oz (112 g) Calories 140 / Total Fat 4g 8% / Saturated Fat 1.5g 6% / Cholesterol 65mg 22% / Sodium 40mg 2% / Protein 25g / Iron 0%