Low Sodium Chicken Escalope
Discover the perfect balance of flavor and health with this Low Sodium Chicken Escalope recipe, where crispy, golden perfection meets heart-conscious ingredients. Pounded thin for quick frying and coated in seasoned panko breadcrumbs, this lightened-up version of the classic dish omits the salt but keeps the savory goodness, thanks to a blend of paprika, garlic powder, and freshly ground black pepper. Cooked in olive oil until beautifully golden, the escalope is finished with a spritz of fresh lemon juice and a sprinkle of parsley for a zesty and vibrant twist. Ready in just 35 minutes, this dish is ideal for busy weeknights and pairs wonderfully with a crisp salad or steamed veggies. A guilt-free indulgence that’s low in sodium but high in flavor, it’s perfect for anyone seeking healthier comfort food options.
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Recipe Information
Ingredients
- 2 pieces skinless, boneless chicken breasts
- 0.5 cup all-purpose flour
- 1 large egg
- 1 tablespoon water
- 1 cup unsalted panko breadcrumbs
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon paprika
- 2 tablespoons olive oil
- 1 medium lemon
- 2 tablespoons fresh parsley, chopped
Instructions
Place each chicken breast between two sheets of plastic wrap. Using a meat mallet or rolling pin, gently pound the chicken to about 1/4 inch thickness.
In a shallow dish, combine the flour with freshly ground black pepper, garlic powder, and paprika.
In another shallow dish, beat the egg with 1 tablespoon of water.
Place the panko breadcrumbs in a third shallow dish.
Dredge each chicken breast first in the flour mixture, shaking off any excess. Next, dip them into the beaten egg, and finally coat with the panko breadcrumbs, pressing gently to adhere.
Heat olive oil in a large skillet over medium-high heat.
Add the breaded chicken breasts to the skillet, cooking for about 3-4 minutes on each side, or until they are golden brown and cooked through.
Remove the chicken from the skillet and place on a plate lined with paper towels to drain any excess oil.
Transfer to serving plates and garnish with freshly chopped parsley and lemon wedges for squeezing over the top.
Serve immediately with your choice of sides, such as a fresh salad or lightly steamed vegetables.
Nutrition Facts
Calories |
1575 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.3 g | 68% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 515 mg | 172% | |
| Sodium | 396 mg | 17% | |
| Total Carbohydrate | 134.7 g | 49% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 6.0 g | ||
| Protein | 134.1 g | 268% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 157 mg | 12% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1349 mg | 29% | |
*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.
