Quick Baked Chicken

Macro Breakdown

kcal 1021

Carbohydrate 20g / 10%

Protein 153g / 60%

Fat 34g / 30%

Servings 4-5

This quick bake chicken recipe comes courtesy of the Cook The Story blog.  What I really like is that this can be prepared as fast as some non-cook recipes.  If you look in the cooking instructions you will see that the prep time is around 6 minutes.  This is super fast.  Whats more is that this dish comes out tasting like it took much longer to prepare.  Another nice thing about this dish is that it is something you can serve to people who don’t care at all about their Macros, ans are just trying to eat a good looking / tasty meal.

Baked-Chicken-ready-for-the-oven

 

Image credit: Cook The Story

 

 

 

Ingredients

 

  • 3.5 lbs. skinless bone-in chicken thighs (about 8)
  • 1 pint grape tomatoes
  • 1-2 red chillies, sliced (don’t even bother to remove the seeds)
  • 15 large basil leaves (torn up a bit) plus 10-12 smaller ones for garnish
  • 1 Tbsp. olive oil
  • 1 tsp. salt
  • ½ tsp. coarse black pepper

 

 

Instructions

 

  • Preheat oven to 425F.
  • Arrange chicken pieces in a single layer in a large rimmed pan or baking dish (I use my 12″ cast iron skillet). Topple in the tomatoes. Skatter everything with the chillie slices and the 15 large basil leaves. Drizzle with the olive oil and sprinkle with salt and pepper.
  • Bake until chicken is cooked through, about 45 minutes to an hour. The chillies and basil leaves will be blackened. But they taste good, don’t worry. Scatter the remaining 10-12 basil leaves over top before serving.

 

quick Baked chicken

As you can see this is definitely a high protein and moderate fat dish.  If you wanted to balance it out a little more, some steamed or pressure cooked rice or quinoa would be the best choice.  Like most of my dishes I just added boiled yams, but really anything is game if you are tying to up the carbohydrate content.  If you are trying to stay full on a lower carbohydrate day a spinach salad with some balsamic vinegar would be my first choice to round out this meal.

Baked-Chicken-with-Tomatoes-and-Basil-Portrait-600

Image credit: Cook The Story

As you can see if you have a decent looking pan this dish comes out looking fantastic.  This is something you can serve to other people who could care less about the macro brake down of the food.

Quick Bake Chicen

I plan on trying to make my own version of this with scallops or roast beef. I might even throw up some pictures if it ends up looking half as good as the above.  This recipe helped me out as I had never even thought to slow bake a recipe like this with all the ingredients together.