How to Cook Chicken - KNEP - Kentucky Nutrition Education Program


How to Cook Chicken

Servings:Makes 4 servingsServing Size:4 ounces

Step by Step Photo Recipe:


  • 1 pound boneless, skinless chicken breast
  • olive oil
  • Choose one: salt-free herb and seasoning mix, chicken seasoning dry rub, or your favorite herbs and spices


  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Preheat oven to 350 degrees F.
  3. Line a baking pan or glass baking dish with aluminum foil.
  4. Place chicken breasts in pan.
    Note: Do NOT wash raw chicken. It can cause bacteria to spread to other foods, utensils, and surfaces.
  5. Drizzle olive oil over the chicken breasts.
  6. Sprinkle both sides of the chicken breasts with seasoning.
  7. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  8. Cover pan tightly with foil, and place in the oven.
  9. Clean all surfaces.
  10. Bake chicken for 20 to 30 minutes. Check the internal temperature by inserting a food thermometer into the thickest part of the breast. Chicken should be cooked to a minimum internal temperature of 165 degrees F.
    Note: if using bone-in chicken breasts, increase cooking time to 30 to 40 minutes. Always check the internal temperature with a food thermometer.
  11. Once done, loosely cover chicken with foil and let rest for 10 minutes to seal in juices.
  12. Store leftovers in the refrigerator within 2 hours.
Source: Source: Brooke Jenkins, Extension Specialist, University of Kentucky Nutrition Education Program

170 calories; 6g fat; 1g saturated fat; 0g trans fat; 85mg cholesterol; 50mg sodium; 6g carbohydrate; 0g fiber; 0g sugar; 0g added sugar; 26g protein; 0% Daily Value of vitamin D; 0% Daily Value of calcium; 0% Daily Value of iron; 10% Daily Value of potassium.