Easy
Préparation de Repas au Poulet Haute Protéine (5 Jours)
55 min5
(214)
Easy
Poitrine de Poulet au Four Faible en Calories (350 calories)
(759)
32 min4350 calThe number one complaint about healthy chicken breast is that it's dry and flavourless — and honestly, most of the time, people are right because they're overcooking it by 10 minutes. This recipe fixes both problems. The chicken breast is pounded to even thickness so it cooks uniformly, seasoned with a bright lemon-herb blend, and baked at 400°F for exactly 18-22 minutes depending on thickness. The pounding is key — uneven chicken means the thin end is sawdust by the time the thick end is safe. With roasted vegetables on the same baking sheet, the entire meal is 350 calories, 38g of protein, and requires one pan and one set of dishes. This is Monday-through-Friday eating that doesn't make you dread dinnertime.
Ingrédients
Portions :
4
Instructions
Valeur nutritive par portion
Calories350 kcal
Protéines38 g
Lipides14 g
Glucides16 g
Fibres3 g
Sucre4 g
Sodium420 mg
Conseils de pro
- 💡A meat thermometer eliminates guessing. Pull at 160°F and rest for 5 minutes — carryover cooking brings it to 165°F.
- 💡Pounding to even thickness is the most underrated technique in chicken cooking. It takes 2 minutes and changes everything.
- 💡Spray the baking sheet with cooking spray or use parchment — chicken breast sticks to bare metal.
Variantes
- 🔄Cajun version: swap the lemon-herb seasoning for cajun spice and serve with roasted sweet potato.
- 🔄Italian version: top with marinara and a slice of mozzarella in the last 3 minutes of baking.
- 🔄Asian version: swap lemon for lime, add ginger and soy sauce to the seasoning.
