Herb-Marinated Chicken Breast baked in parchment paper

Serves 4

Herbs and spices contain several nutrients with shown or potential medicinal properties.  Although the amounts we normally use in meals are small, they still contribute to the overall nutrient content.  Moreover, they add flavour and can be used to replace salt and sugar in recipes.

Chicken breast is a great source of protein.  It is also high is essential vitamins and minerals such as B6, B12, iron, zinc, and copper.  In addition, it contains high amounts of tryptophan, an essential amino acid needed for the production of the neurotransmitter serotonin, a natural ‘feel good’ chemical.

Other types of meat also contain tryptophan in high amounts; however, chicken breast is also lean, with a more favourable fatty-acid profile.

An average size chicken breast is likely to more than meet your daily requirements of tryptophan.

Equipment:

  • Baking dish
  • Parchment paper

Ingredients:

  • 1 large onion roughly chopped more
  • 30g flat-leaf parsley more
  • 15g fresh basil more
  • 15g mint leaves more
  • 2 tbsp fresh oregano leaves or 1tbsp dried oregano more
  • 3 garlic cloves more
  • 2 tbsp fish sauce (optional)
  • ¼ tsp cayenne pepper more
  • Zest of 2 lemons more
  • ~2-3 tbsp extra virgin olive oil more
  • 4 boneless and skinless chicken breasts more

Method:

  1. Place the onion, herbs, garlic, fish sauce, cayenne pepper, lemon zest, and olive oil in a blender.  Puree on high until well blended.
  2. Pour the marinade into a large bowl with the chicken breasts.  Mix well until the chicken is evenly coated, cover the bowl with foil or plastic, and transfer to the fridge so marinate for 6-8 hours or overnight.
  3. Pre-heat the oven to 190C/375F/ Gas mark 5 with a rack in the middle position.  Rub a baking tray and one side of the parchment paper with olive oil to prevent the chicken from sticking.
  4. Place the chicken breasts in the baking dish, spaced slightly apart.  Lay the parchment, oil side down, over the chicken.  Tuck the edges into the pan and press the parchment down so that it’s snug around the chicken.  The chicken breasts should be completely covered with the parchment.
  5. Transfer the chicken to the oven and bake it until it is completely opaque all the way through.  This usually takes 30-40 minutes.
  6. Allow the chicken to rest for a few minutes, then slice it against the grain, in 1cm slices.
  7. Serve drizzled with the reserved marinade.