Servings: 4 | Prep time: 10 mins | Cook time: 30 mins
Nutritional information: (average serve)
- Calories: 213
- Protein: 28g
- Carbs: 1g
- Fat total: 6g
Ingredients:
4 boneless skinless chicken breasts (pounded to even thickness)
kosher salt and freshly-cracked black pepper
2 tablespoons melted butter (alternative –1/2 cup cream cheese)
1/4 cup “Everything but the bagel” Seasoning Blend
Seasoning blend:
2 tablespoons sesame seeds (you can use half white, half black sesame seeds)
2 tablespoons poppy seeds
1 1/2 tablespoons dried minced garlic
1 1/2 tablespoons dried minced onion
1 tablespoon flaked sea salt
Method
Seasoning:
Stir all ingredients together in a small bowl until evenly combined.
Use immediately, or store in a sealed jar for up to 3 months. *If you are using this seasoning blend in a recipe in which it will not be cooked, give a quick toast before sprinkling or stirring it into your recipe.
Chicken:
Step 1
Optional: Brining injects flavour and moisture as well as tenderising.
To brine your chicken breasts, simply fill a large bowl with 1L of warm water and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed. Add the chicken breasts and let them sit in the mixture to brine for 15 minutes. Or you can also cover the bowl and refrigerate for up to 6 hours. Remove the chicken breasts from the brine, rinse them with cold water, then pat them dry with some paper towels. (If your chicken breasts are sold pre-brined in a sodium solution, skip this step)
Step 2
Heat oven to 220°C.
Step 3
Place the chicken breasts in a single layer in a large baking dish. Brush on both sides (turning once) evenly with the melted butter or olive oil. Alternatively, you can spread cream cheese evenly over chicken breasts, coating them on each side.
Step 4
Sprinkle approximately 1 tablespoon of the seasoning blend evenly on top of each chicken breast. Gently pat the chicken to press on the seasoning, then mist the chicken with a brief shot of cooking spray.
Step 5
Bake for around 20 minutes, or until the chicken is cooked through and no longer pink. (If you use a cooking thermometer to measure the temperature thickest part of the breast, it should be between 70-75°C.)
Step 6
Once the chicken is cooked, remove the pan from the oven and loosely tent the pan with aluminium foil. Let the chicken rest for at least 5-10 minutes. Then serve immediately.
(Refrigerate in a sealed container for up to 3 days, or freeze for up to 3 months.)