This Learn to Cook section has been put together to help give you the information and knowledge needed, to develop the confidence and basic skills required to begin making more recipes and meals at home from scratch for you and your family.
Being able to cook from scratch at home is THE single biggest positive and lasting change we can make to our diets and overall lifestyles. It gives us control over what goes into our meals, saves money and provides one of the most important life skills that we can pass onto our children, other family members and friends. Once we have mastered the basics of preparing and cooking simple ingredients, we can start to adapt, add to and experiment with countless numbers of recipes.
- 1 skinless chicken breast (around 100g)
- Pinch of black pepper
- Pinch of salt
- 1 teaspoon of vegetable (rapeseed) or olive oil
- Baking tray
- Kitchen foil
- Preheat oven to 200°C (180°C fan) gas mark 6
- Line a rimmed baking tray with kitchen foil
- Place chicken onto centre of tray and brush or drizzle with vegetable or olive oil
- Sprinkle chicken with salt and pepper and bake in centre of oven for 22-28 minutes, depending on thickness of the breast (Thicker breasts will take longer to cook than thin ones)
- Pierce the thickest part of the chicken breast with a knife or a kitchen thermometer, if juices run clear or temperature is 74°C or above then it is cooked through.
- Let the chicken rest on a plate or chopping board for 5 mins before slicing or serving whole
Nutrition per serving portion (1 serving)
Each portion contains on average
Energy669kj 160kcal 8%
Chicken is a good source of lean protein, which is important for many functions in the body, such as providing structure, growth and repair.
Oven baked is a more healthy cooking method as it tends to use little or no added oil as food cooks in its own fats or juices.