Marinating Chicken Breasts: Baking To Perfection

Baking marinated chicken breast in the oven is a great way to cook chicken that's juicy, tender, and full of flavour. This method is versatile, quick, and easy to prepare, making it perfect for a simple weeknight dinner or meal prep. Here's a step-by-step guide to help you bake marinated chicken breast to perfection.

Choosing the right marinade ingredients

Oil or Other Fats:

Start with a base of oil or other fats such as olive oil, avocado oil, or vegetable oil. Oil coats the meat, keeping it moist and juicy while allowing it to crisp up nicely on the outside.

Acidic Ingredients:

Add ingredients that provide acidity, such as vinegar (especially balsamic vinegar) or lemon juice. These ingredients help tenderise the chicken and balance its richness. The acid also breaks down the chicken, allowing it to better absorb the flavours of the marinade.

Salty and Sweet Ingredients:

Include something salty and something sweet in your marinade. Soy sauce, Worcestershire sauce, mustard, and fish sauce are great salty options. For sweetness, consider honey, brown sugar, or fruit juice. These ingredients add depth and complexity to the flavour profile.

Aromatics and Spices:

Don't skimp on aromatics like garlic, onions, and herbs such as rosemary, basil, parsley, or thyme. These ingredients add freshness and depth to your marinade. You can also experiment with spices like chilli, white pepper, or ground black pepper to give your chicken a kick.

Other Flavour Enhancers:

Feel free to experiment with other ingredients to enhance the flavour of your marinade. Dijon mustard, lemon yogurt, Italian seasoning, or hot sauce are all great additions that can elevate your marinade and give your chicken a unique twist.

Remember, the key to a successful marinade is balancing these different elements to create a harmonious blend of flavours that will infuse your chicken breasts and take them to the next level.

Marinating time

The ideal marinating time depends on the type of chicken and the size of the pieces. Bone-in chicken, such as breasts, drumsticks, wings, or thighs, typically requires a longer marinade time than boneless chicken. Aim for 1 to 12 hours for bone-in chicken and 30 minutes to 2 hours for boneless chicken. Smaller or thinner pieces of chicken will also take less time to marinate, with even 15 to 30 minutes being sufficient for flavour and moisture enhancement.

It is important to note that marinating chicken for longer than 24 hours is not recommended, as the acids in the marinade can start to break down the meat, resulting in a mushy texture. Additionally, the marinade itself won't penetrate much beyond the surface of the meat, so there's no need to overdo it.

To speed up the marinating process, you can try poking holes in the chicken or slicing it into thinner pieces to help the marinade penetrate faster.

Chicken preparation

Ingredients

• Boneless, skinless chicken breasts
• Olive oil or avocado oil
• Salt and pepper
• Marinade of your choice (see below for ideas)

Marinade Ideas

• Honey mustard
• Sweet and spicy ginger
• Spicy ranch
• Greek yoghurt and lemon
• Jerk chicken
• Taco seasoning
• Balsamic vinegar
• Soy sauce
• Worcestershire sauce
• Lemon juice
• Honey
• Dijon mustard
• Garlic
• Pepper
• Onion powder
• Italian seasoning

Method

• Prepare your chosen marinade by mixing all the ingredients together in a bowl or measuring jug.
• Place the chicken breasts in a large resealable plastic bag and pour the marinade over the top. Gently massage the marinade into the chicken.
• Leave the chicken to marinate for at least 15 minutes, but ideally for 4–24 hours.
• Preheat the oven to 400°F.
• Place the marinated chicken on a baking tray lined with parchment paper.
• Bake the chicken for 20–45 minutes, depending on the thickness of the breasts. The internal temperature of the chicken should reach 165°F.
• Remove the chicken from the oven and let it rest for 5–10 minutes before serving.

Cooking temperature and time

The cooking temperature and duration depend on the type of oven you have, the weight of the chicken breasts, and the temperature you want the chicken to reach.

If you're using a conventional oven, preheat your oven to 400°F. Place the chicken on a baking sheet and bake for 20-30 minutes. Check that the chicken is cooked by using a meat thermometer. Make sure it registers an internal temperature of at least 165°F in the thickest part of the chicken.

If you're using a convection oven, you may want to lower the temperature to 375°F to prevent the outside of the chicken from drying out. At this temperature, bake the chicken for 18 to 22 minutes. Again, use a meat thermometer to check that the chicken has reached an internal temperature of 165°F.

For chicken breasts weighing 8oz, bake for 22-25 minutes. For 10oz breasts, bake for 28-30 minutes.

It's important to let the chicken rest after baking. This allows the juices to settle, making the chicken juicier and tender. Let the chicken rest for 5-10 minutes before slicing or chopping it.

Resting the chicken

During the resting period, the juices inside the chicken, which have bubbled up to the surface due to the heat, will have a chance to settle back into the meat. If you cut into the chicken immediately after cooking, these juices will end up on your cutting board or plate, resulting in dry and flavourless meat. By letting the chicken rest, you are giving the juices time to redistribute, keeping the meat moist and tender.

Additionally, resting the chicken also helps ensure that it is fully cooked. Carry-over cooking occurs after the chicken is removed from the heat source, and the internal temperature continues to rise for a few minutes. This means that even if your chicken breasts have not quite reached the target internal temperature of 165°F while in the oven, they will likely continue to cook and reach the safe temperature during the resting period.

To keep the chicken warm during the resting period, you can loosely cover it with foil. This will help maintain the temperature while still allowing steam to escape, preventing the chicken from becoming soggy. Resting the chicken is a simple yet essential step in the cooking process, ensuring that your chicken breasts are juicy, tender, and safe to eat.

Frequently asked questions