Precision Macro-Tracked Chicken Breast
A meticulously calibrated chicken breast preparation optimized for accurate macro tracking with minimal added calories while maximizing flavor and juiciness.
Ingredients
- 4 oz boneless skinless chicken breast 113g raw weight
- 0.5 g kosher salt approximately 1/8 tsp
- 0.25 g black pepper freshly ground
- 0.5 g olive oil spray 2 quarter-second sprays
- 0.5 g dried herbs thyme, oregano, or herb blend of choice
Method
- Preheat oven to 425°F (218°C) and line a baking sheet with parchment paper.
- Weigh chicken breast to confirm 4oz (113g) portion size. Record the exact weight.
- Pat chicken thoroughly dry with paper towels to ensure proper browning.
- Apply exactly 2 measured sprays of olive oil (0.5g total) to both sides of chicken.
- Season with precisely measured salt, pepper, and dried herbs.
- Bake until internal temperature reaches exactly 165°F (74°C), approximately 16-18 minutes.
- Rest for exactly 5 minutes before slicing to redistribute juices.
- Weigh cooked chicken and calculate yield percentage (typically 75-78% of raw weight).
Note
- For maximum accuracy, always weigh raw and cooked to calculate your exact yield percentage.
- Maintain consistent oven temperature with an oven thermometer for reproducible results.
- The nutrition information is based on the raw chicken weight of 4oz (113g) with minimal added ingredients.
- Track any additional seasonings or marinades separately if they contain caloric value.
- For meal prep, cook multiple portions together and calculate the average yield.