Baked Garlic CHICKEN Recipe (Healthy/Bodybuilding)

Ingredients

• 4 tablespoons Olive Oil (extra‑virgin preferred)
• 2.5 teaspoons Minced Garlic (about 5 fresh garlic cloves, minced)
• 1 teaspoon Garlic Salt (adjust to taste; can reduce if using regular salt)
• 0.67 cup Whole Wheat Breadcrumbs (≈60 g; seasoned breadcrumbs used in video)
• 60 grams Parmesan Cheese (freshly grated)
• 3 pounds Chicken Breast (skinless, boneless, trimmed of excess fat)

Instructions

1. Infuse Olive Oil with Garlic

   Place a stove top pan over low‑medium heat, add 4 Tbsp olive oil, 2½ tsp minced garlic (≈5 cloves) and 1 tsp garlic salt. Stir and heat for about 3 minutes until fragrant but not browned.

   Time: PT3M

2. Combine Breadcrumbs and Parmesan

   In a large mixing bowl combine 2/3 cup (≈60 g) whole‑wheat breadcrumbs with 60 g grated Parmesan cheese. Mix until evenly distributed.

   Time: PT2M

3. Trim and Portion Chicken

   Take 3 lb (48 oz) skinless chicken breasts, trim any visible fat, then cut each breast in half lengthwise to create 6 pieces about 2 inches thick. Pat dry with paper towels.

   Time: PT5M

4. Preheat Oven

   Preheat the oven to 425 °F (218 °C). Allow at least 10 minutes for the oven to reach temperature.

   Time: PT10M

   Temperature: 425°F

5. Coat Chicken in Garlic‑Oil and Breadcrumb Mix

   Using tongs, dip each chicken piece into the warm garlic‑oil mixture, letting excess drip off, then roll it in the breadcrumb‑Parmesan mixture until fully coated. Place coated pieces on a parchment‑lined baking sheet.

   Time: PT5M

6. Bake Chicken

   Bake in the preheated oven for 30‑35 minutes, or until the internal temperature reaches 165 °F (74 °C) and the coating is golden brown. Flip halfway if you like extra crispness.

   Time: PT35M

   Temperature: 425°F

7. Rest and Serve

   Remove the chicken from the oven and let it rest for 5 minutes before serving to retain juices.

   Time: PT5M

Nutrition Facts

Calories

322

Protein

50 g

Carbohydrates

5 g

Fat

11 g

Fiber

2 g