Fuel for Dancing Recipes | Baked Chicken
Dancers at any level of ability can burn lots of calories and need healthy fuel that supports the hard work of both the mind and body in dance.
Today’s featured recipe is recommended by Ballet 5:8 Company Artist and Ballet 5:8 School of the Arts Instructor Sam Opsal (Mr. Sam).
From Mr. Sam:
For this first recipe I will be giving a simple way to cook a LOT of chicken.
This is one of the main ways that I like to do meal prep during the company performing season in order to have lean protein ready for any meal. I will regularly make a large quantity of chicken over the weekend so I can easily add it to pasta or salads during the week. When cooking chicken I prefer using high heat for a shorter amount of time, rather than low and slow which can easily result in a dry finished product. One other note is that I do add a generous amount of kosher salt in the cooking process to enhance flavor, consequently since it is adequately seasoned I rarely if ever use table salt. I would recommend using the spice mixture as a guideline rather than set in stone rules so that you can figure out your favorite combination of seasoning.
Baked Chicken
3 Lbs Chicken
¼ Cup Olive Oil
2 tsp Kosher Salt
½ tsp Black Pepper
1 tsp Granulated Garlic or 2 Minced Cloves
½ tsp Paprika
Preheat oven to 450 degrees. On a baking sheet arrange chicken and brush with olive oil. Assemble spices in a small bowl and season chicken with half, then flip and repeat the process of oil and spice so the chicken is evenly seasoned. Alternatively, all ingredients can be assembled in a bowl and mixed and then laid out on the baking sheet. Once the oven has come to temperature place the baking sheet on the center rack. Depending on your oven and the thickness of the chicken cooking time will range between 18 to 24 minutes. Chicken is done when the internal temperature reaches 165 degrees. Let the chicken rest before serving.
Alternative: Just use the olive oil, salt, pepper and garlic for seasoning, then when the chicken comes out of the oven squeeze fresh lemon juice over it.
Enjoy!
Source:http://school.ballet58.org/blog/fuel-for-dancing-sept