high protein slow baked chicken in oven for college students quick meals
As a college student, finding quick, nutritious, and delicious meals can be a challenge. With busy schedules and tight budgets, it’s crucial to have easy recipes that deliver both flavor and nutrition. Enter the high protein slow baked chicken! This dish is not only simple to prepare but also packed with protein, making it an ideal meal for those looking to fuel their studies and stay healthy. Plus, with minimal prep time, you can focus more on your assignments and less on what to cook.
In this article, we will explore how to create a mouth-watering slow-baked chicken dish that is perfect for any college student. From the ingredients needed to step-by-step instructions, we’ve got you covered. You will learn how to make this high protein meal that can be enjoyed alone or paired with sides for a complete dinner. Let’s get started!
Recipe Overview
Prep Time: 10 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 25 minutes
Servings: 4 servings
Ingredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
- 1 teaspoon salt
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried thyme (optional)
- 1/2 cup chicken broth
- Fresh parsley for garnish (optional)
Instructions
- Preheat your oven to 375°F (190°C). This temperature is perfect for ensuring that your chicken cooks evenly and stays juicy.
- In a large bowl, combine the olive oil, garlic powder, onion powder, paprika, black pepper, salt, lemon juice, and dried thyme. Mix well to form a marinade.
- Add the chicken breasts to the bowl and coat them evenly with the marinade. Allow them to marinate for at least 10 minutes. If you have more time, marinating them for up to an hour will enhance the flavor.
- While the chicken is marinating, prepare a baking dish. Pour the chicken broth into the bottom of the dish; this will keep the chicken moist as it bakes.
- Place the marinated chicken breasts in the baking dish, ensuring they are not overlapping. This helps them cook evenly.
- Cover the baking dish with aluminum foil to prevent the chicken from drying out. Place the dish in the preheated oven.
- Bake the chicken for 45 minutes. After this time, remove the foil and bake for an additional 15 to 20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Once done, remove the chicken from the oven and let it rest for 5 minutes before slicing. This allows the juices to redistribute throughout the meat, keeping it tender.
- Garnish with fresh parsley if desired, and serve with your favorite sides such as steamed vegetables, rice, or quinoa.
Why This Recipe is Perfect for College Students
College life can be hectic, and often, cooking falls to the bottom of the priority list. This recipe is specifically designed to be quick and hassle-free. With only ten minutes of prep time and minimal cooking skills required, even the busiest students can whip this up in no time.
Moreover, it’s versatile. You can easily adjust the seasoning according to your taste or whatever ingredients you have on hand. This chicken can be paired with a variety of sides, making it a flexible option for any meal. Whether you choose to serve it with a salad, whole grains, or roasted vegetables, it will fit right in.
Protein-Packed Benefits
Chicken breast is known for being one of the best sources of lean protein. Each serving of this dish provides a significant amount of protein, making it a great option for students who need energy and nutrients to fuel their studies and workouts.
Protein is essential for muscle repair and growth, which is especially important for active students. Incorporating meals like this high protein slow baked chicken into your diet can help you meet your daily protein needs without breaking the bank.
Meal Prep and Storage Tips
This slow-baked chicken is perfect for meal prep. You can make a batch and store it for the week, allowing you to have quick meals ready to go. Here are some tips for storing and reheating:
- Storage: After the chicken has cooled, place it in an airtight container in the refrigerator. It will last for up to 4 days.
- Freezing: If you want to store it longer, you can freeze cooked chicken. Just make sure to wrap it tightly in plastic wrap and then place it in a freezer-safe container. It can last up to 3 months.
- Reheating: To reheat, place the chicken in the oven at 350°F (175°C) for about 15-20 minutes or until heated through. You can also use a microwave if you’re short on time.
Frequently Asked Questions
1. Can I use bone-in chicken for this recipe?
Yes, you can use bone-in chicken. Just be aware that it may take longer to cook. Make sure the internal temperature reaches 165°F (74°C) for safety.
2. What are some good side dishes to serve with this chicken?
Some great side dishes include steamed broccoli, roasted sweet potatoes, quinoa, or a fresh garden salad. These options complement the chicken beautifully.
3. Can I add vegetables to the baking dish?
Absolutely! You can add vegetables such as carrots, bell peppers, or zucchini to the baking dish. They will cook alongside the chicken and absorb some of the delicious flavors.
4. How do I know when the chicken is done cooking?
The most accurate way to check if chicken is done is by using a meat thermometer. It should read 165°F (74°C) at the thickest part of the breast.
Conclusion
This high protein slow baked chicken is an excellent option for college students looking for quick, nutritious meals. With simple ingredients and minimal prep time, you can enjoy a delicious dish that fuels your body and mind. Whether you’re cooking for one or meal prepping for the week, this recipe is sure to become a staple in your cooking repertoire.
Try this recipe today, and you will see how easy it is to cook healthy meals that fit into your busy college life. Enjoy your culinary adventure and happy cooking!
