Heart-Healthy Pan Fried Chicken
Elevate your weeknight dinner with this "Heart-Healthy Pan Fried Chicken" recipe that brings all the golden crispiness you crave without compromising on nutrition. Tender, boneless chicken breasts are pounded for even cooking, lightly coated in whole wheat flour seasoned with garlic, onion, and paprika, and pan-fried to perfection in heart-smart olive oil. A quick deglaze with low-sodium chicken broth, fresh lemon juice, and a sprinkle of parsley creates a zesty, flavorful sauce that’s as light as it is satisfying. Ready in just 30 minutes, this wholesome recipe is perfect for busy nights, offering a delicious balance of protein, healthy fats, and bold flavor. Pair with steamed veggies or a crisp green salad for an easy, guilt-free meal the whole family will love!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breast
- 0.5 cup Whole wheat flour
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Olive oil
- 0.5 cup Low-sodium chicken broth
- 1 tablespoon Fresh lemon juice
- 2 tablespoons Fresh parsley, chopped
Instructions
Place the chicken breasts between two sheets of plastic wrap or parchment paper. Use a meat mallet or rolling pin to pound them until they're about 1/2 inch thick. This ensures even cooking.
In a shallow dish, mix together the whole wheat flour, garlic powder, onion powder, paprika, ground black pepper, and salt.
Dredge each chicken breast in the flour mixture, shaking off any excess.
In a large non-stick skillet, heat the olive oil over medium heat. Once hot, add the chicken breasts in a single layer without overcrowding the pan.
Cook the chicken for 5-7 minutes on each side, or until golden brown and fully cooked through with an internal temperature of 165°F (74°C).
Remove the chicken from the skillet and place it on a plate, covering it with foil to keep warm.
Add the low-sodium chicken broth to the skillet, using a spatula to scrape up any browned bits from the bottom of the pan. Allow the broth to simmer and reduce slightly.
Stir in the fresh lemon juice and chopped parsley, then return the chicken breasts to the skillet, coating them in the sauce.
Serve immediately with a side of your choice, such as steamed vegetables or a simple green salad, for a complete heart-healthy meal.
Nutrition Facts
Calories |
1645 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.9 g | 70% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1744 mg | 76% | |
| Total Carbohydrate | 51.6 g | 19% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 1.6 g | ||
| Protein | 226.3 g | 453% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 140 mg | 11% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2226 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
