Low Sodium Blackened Chicken
Satisfy your craving for bold, smoky flavors without the extra salt with this Low Sodium Blackened Chicken recipe! Perfect for those watching their sodium intake, this healthy twist on a classic dish features tender, juicy chicken breasts coated in a vibrant homemade spice rub made with paprika, garlic powder, cayenne, and fragrant dried herbs. Achieve that signature blackened crust by searing the chicken in a scorching-hot skillet—no salt needed for incredible flavor! With just 15 minutes of prep time, this quick and easy dish is perfect for busy weeknights, yet impressive enough for guests. Garnish with fresh parsley and a squeeze of lemon for a bright, zesty finish. Whether served with a side of roasted vegetables or over a crisp salad, this flavorful, low-sodium chicken will be an instant favorite!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 tablespoons Paprika
- 1 tablespoon Onion powder
- 1 tablespoon Garlic powder
- 1 teaspoon Ground black pepper
- 1 teaspoon Cayenne pepper
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 2 tablespoons Olive oil
- 1 optional Fresh lemon slices
- 1 tablespoon, chopped Fresh parsley
Instructions
Begin by preparing the spice blend. In a small bowl, combine the paprika, onion powder, garlic powder, ground black pepper, cayenne pepper, dried thyme, and dried oregano. Mix well to ensure all spices are evenly distributed.
Place the chicken breasts on a clean working surface. Pat them dry with a paper towel to remove any excess moisture, which will help the spices adhere better.
Rub each chicken breast with olive oil until evenly coated. This will not only help the spices stick but also create a nice crust when cooking.
Generously sprinkle the spice blend over each piece of chicken. Use your hands to pat the spices onto the chicken, ensuring every bit is covered for maximum flavor.
Heat a large cast-iron skillet over medium-high heat until it's hot. You want the skillet to be very hot, so the chicken sears properly.
Place the seasoned chicken breasts into the hot skillet. Let them cook undisturbed for about 5-7 minutes on the first side, until they develop a dark, even crust.
Carefully flip the chicken breasts and continue to cook for another 5-7 minutes on the opposite side. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C) for fully cooked chicken.
Once done, remove the chicken from the heat and let it rest for 5 minutes. This will allow the juices to redistribute, keeping the chicken moist.
Serve the blackened chicken hot, garnished with fresh lemon slices and chopped parsley if desired. Enjoy your flavorful, low sodium meal!
Nutrition Facts
Calories |
1516 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.7 g | 71% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 541 mg | 24% | |
| Total Carbohydrate | 25.3 g | 9% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 2.3 g | ||
| Protein | 220.9 g | 442% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 191 mg | 15% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2384 mg | 51% | |
*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.
