Oven-baked chicken with sesame
Our dish today is a savory and healthy preparation: Oven-Baked Chicken with Sesame. This dish combines the crunchy texture of sesame seeds with the juiciness of chicken breast, resulting in a meal that will delight both adults and children. It is a simple, quick, yet elegant recipe, perfect for a family dinner or a meal with friends.
Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Servings: 4
Ingredients:
- 1 boneless chicken breast (approximately 500 g)
- 200 g sesame seeds
- Salt, to taste
- 1 teaspoon garlic powder
- 2 large eggs
- 1 teaspoon dried oregano
- For the yogurt sauce:
- 4 tablespoons natural yogurt
- 2 garlic cloves
- 2 tablespoons olive oil
- Oregano, to taste
Detailed Instructions:
1. Preparing the chicken: Start by washing the chicken breast well under cold running water. Pat it dry with a paper towel. This will help achieve a crispier crust. Cut the chicken breast into slices about 1.5 – 2 cm thick. This thickness will ensure even and quick cooking. Sprinkle a pinch of salt over the chicken slices to season them.
2. Egg mixture: In a bowl, crack the two eggs and beat them well with a fork or a whisk. Add salt, garlic powder, and oregano, mixing well to combine the flavors. This mixture will help the sesame seeds stick to the chicken breast.
3. Dipping in sesame: In another bowl, place the sesame seeds. Take each slice of chicken dipped in the egg mixture and coat it well in sesame, ensuring it is evenly covered. This step is key to achieving a crispy and delicious crust.
4. Preparing for the oven: Preheat the oven to 180-200°C (medium heat). Place a baking sheet in a tray. Arrange the sesame-coated chicken slices on the sheet, leaving enough space between them to allow warm air to circulate. This will help achieve an even and crispy texture.
5. Baking: Bake the chicken in the oven for 30 minutes, or until golden and crispy. It is important not to open the oven door in the first 20 minutes to avoid losing the heat necessary for even baking.
6. Preparing the yogurt sauce: While the chicken is baking, you can prepare the yogurt sauce. In a blender, add the yogurt, garlic cloves, olive oil, and oregano. Blend until you achieve a creamy consistency. Taste and adjust with salt if necessary. This sauce adds a boost of flavor and freshness to the dish.
7. Serving: Once the chicken is ready, remove it from the oven and let it rest for a few minutes. Serve the chicken slices with the yogurt sauce on the side. You can add a side of green salad or grilled vegetables for a complete and healthy meal.
Useful Tips:
- Spice variations: You can experiment with different spices, adding paprika for a spicy taste or other herbs like thyme or basil.
- Serving: This dish is delicious both warm and cold, so you can include it in office lunches or picnics.
- Freezing: If you have leftover chicken, it can be frozen. Make sure it is well wrapped in aluminum foil or in an airtight container.
Nutritional Benefits:
Chicken is an excellent source of lean protein, essential for a healthy diet. Sesame seeds are rich in calcium, iron, and B vitamins, contributing to bone and skin health. Additionally, yogurt provides beneficial probiotics for the digestive system.
Frequently Asked Questions:
1. Can I use another type of meat?
Yes, this recipe can also be adapted for other types of meat, such as turkey or even fish.
2. How can I make the recipe spicier?
Add chili flakes to the egg mixture or season the yogurt sauce with chili sauce.
3. What side dish goes best with this chicken?
A fresh salad or grilled vegetables are excellent choices, but a serving of rice or quinoa for an energy boost works well too.
A personal note:
This Oven-Baked Sesame Chicken recipe reminds me of evenings spent with family, gathering around the table. Each slice of chicken covered in sesame was a joy, and the yogurt sauce added that touch of indulgence. I recommend you try it and share your special moments with your loved ones.
Savor every bite and enjoy cooking!
Ingredients: a boneless chicken breast 200g sesame salt garlic powder 2 eggs oregano for yogurt sauce 4 tbsp natural yogurt 2 cloves garlic 2 tbsp olive oil oregano
