Thursday, 19 November 2015

How To Make A Healthy Tasty Baked Chicken | Simple Recipe

A good protein always makes a great accompaniment to a healthy meal when trying to loose weight or simply eat healthier. When cooked with some nice ingredients, chicken is a great source of protein which will help you stay fuller for longer whiles giving your palate something nice to savour. Here is my recipe on how I make some healthy baked chicken to go with your healthy meal. This the chicken I had with in my previous healthy fried rice recipe. This recipe is versatile as you can skip one ingredient in order to tailor it to your own taste. Don't forget to check out some other healthy recipes Here and Here

Healthy Baked Chicken
Healthy Baked Chicken
Healthy Dinner With Baked Chicken
Healthy Dinner With Baked Chicken

The first step to making your chicken healthier in this recipe, is to remove the skin and cut away any visible fats. Prepare your chicken thighs by doing this and by nicely washing them. The next step to making your chicken healthier is to use a little bit of extra virgin olive oil which generally is a healthier oil for cooking compared to some other oils. Below are the ingredients you will need. 

Ingredients
This recipe makes 4 servings and can be pre-prepared and left to marinate in the fridge.
Healthy Baked Chicken ingredients
Ingredients
  • 4 chicken thighs (skin and fats removed)
  • 1 tbsp of extra virgin olive oil
  • 1/2 to 1 tsp of some red pepper powder e.g. cayenne (optional for heat unless like me, you thrive on hot pepper!)
  • 1/2 tsp of ground peppercorns/black pepper
  • 1 tsp of everyday seasoning (I used Dunn's River)
  • 1/2 tsp of thyme 
  • 1 tsp of garlic paste

Tools
  • A baking dish
  • A plate
  • A teaspoon
  • A tablespoon


Directions
1. Pre-heat your oven to 200 degrees celsius and prepare your chicken as mentioned by removing the skin and fats.
2. The next step is to make your marinade. Into your baking dish, transfer your olive oil, (red pepper powder) and peppercorns/black pepper.
Extra Olive Oil for Healthy Baked Chicken
Extra Olive Oil | Healthy Baked Chicken
Optional Red Pepper Powder for Healthy Baked Chicken
Optional Red Pepper Powder | Healthy Baked Chicken 
ground Peppercorns or Black Pepper for Healthy Baked Chicken
Ground Peppercorns or Black Pepper | Healthy Baked Chicken

3. Add in your all purpose seasoning, thyme and garlic paste.
dunn's river All Purpose Seasoning for Healthy Baked Chicken
All Purpose Seasoning | Healthy Baked Chicken
Thyme for Healthy Baked Chicken
Thyme | Healthy Baked Chicken
Garlic Paste for Healthy Baked Chicken
Garlic Paste | Healthy Baked Chicken

4. Mix the ingredients together. As only a tablespoon of oil was used, the mixture will form a paste which will coat the chicken a lot easier for a nicer taste.
marinade Mixture for Healthy Baked Chicken
Mixture | Healthy Baked Chicken

5. Tranfer your chicken into the marinade and begin to coat them with the mixture using your spoon. If you are one who doesn't mind using your hands on chicken, then go right ahead and give your chicken a good massage. This will enable the marinade to better seep into the chicken.
Marinate Your Chicken Healthy Baked Chicken
Marinate Your Chicken | Healthy Baked Chicken
Marinate Your Chicken Healthy Baked Chicken
Marinate Your Chicken | Healthy Baked Chicken

6. Once you are done, your chicken will look something like this. At this stage you can cover the chicken and leave it in the fridge to marinate some more if you are cooking later. If not, leave it on the counter top for just about 10 minutes to marinate further.
Marinated Chicken Healthy Baked Chicken
Marinated Chicken | Healthy Baked Chicken

7. Into the oven the chicken goes. Allow to bake for about 15 minutes to begin with.
Into The Oven Healthy Baked Chicken 200 degree celcius
Into The Oven | Healthy Baked Chicken

8. After 15 minutes, carefully pull the baking dish out and lightly cut into the top of the chicken with a sharp knife. This will let out any blood which is still lurking in the chicken thereby allowing them to cook well and more quickly. As you can see, I still had some blood in there.
9. After this step, leave the chicken to cook for a further 15 minutes or until theres no more blood when you press down on them.
remove the chicken blood To Cook Well Healthy Baked Chicken
To Cook Well | Healthy Baked Chicken

10. Et Voila! Your healthy baked spicy or not chicken is ready. I had mine with some healthy spicy whole wheat noodle.
Healthy Dinner With Baked Chicken
Healthy Dinner With Baked Chicken

Do try your hands on this recipe and if you do, I would love to know how it went @yvonnedzifa on twitter or Instagram. Don't forget to skip the red pepper powder if you don't take much heat as it does give the chicken some heat. Finally, chicken or turkey, which do you prefer?
healthy baked chicken
Healthy Baked Chicken

xoxo
Yvonne Dzifa
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