Low Sodium Chicken Maryland
Discover the deliciously wholesome flavor of Low Sodium Chicken Maryland—a healthier twist on a classic comfort dish. This recipe features tender chicken drumsticks and skinless thighs, marinated in tangy buttermilk for maximum juiciness. Coated in a seasoned flour mix with aromatic paprika, thyme, garlic, and onion powder, the chicken is pan-fried to golden perfection in unsalted butter and olive oil. A rich, savory low sodium gravy made from chicken broth and thickened with cornstarch adds a flavorful finish, perfect for drizzling over the crispy chicken. Garnished with fresh parsley, this dish is a heart-smart option that doesn’t skimp on taste. Ready in just an hour, it's ideal for a satisfying weeknight dinner or a special weekend meal. Keywords: low sodium chicken recipe, Chicken Maryland, healthy comfort food, buttermilk marinated chicken.
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Recipe Information
Ingredients
- 4 pieces chicken drumsticks
- 4 pieces skinless chicken thighs
- 1 cup buttermilk
- 1 cup all-purpose flour
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon dried thyme
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 2 tablespoons unsalted butter
- 2 tablespoons olive oil
- 1.5 cups low sodium chicken broth
- 1 tablespoon cornstarch
- 2 tablespoons water
- 2 tablespoons fresh parsley
Instructions
In a large bowl, mix the chicken drumsticks and thighs with buttermilk. Cover and refrigerate for at least 1 hour or overnight for better flavor.
In another bowl, combine the flour, paprika, black pepper, thyme, garlic powder, and onion powder.
Remove the chicken from the buttermilk, allowing any excess to drip off. Coat each piece thoroughly in the seasoned flour mixture, shaking off any excess.
Preheat a large skillet over medium heat and add the butter and olive oil. When the butter is melted and sizzling, add the chicken pieces in batches, ensuring the pan is not overcrowded.
Cook the chicken for about 7-10 minutes on each side, or until golden brown and fully cooked through. Transfer cooked chicken to a plate and keep warm.
In the same skillet, drain any excess oil, leaving about 1 tablespoon. Add the low sodium chicken broth to deglaze the pan, scraping up any browned bits.
Bring to a simmer, then mix the cornstarch with water to form a slurry. Stir this mixture into the broth, stirring constantly until the gravy thickens.
Adjust the seasoning of the gravy if desired (note: be cautious if adding salt to keep it low sodium).
Serve the chicken pieces hot with the gravy poured over the top. Garnish with freshly chopped parsley.
Nutrition Facts
Calories |
2178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.2 g | 150% | |
| Saturated Fat | 39.0 g | 195% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 683 mg | 228% | |
| Sodium | 1564 mg | 68% | |
| Total Carbohydrate | 117.0 g | 43% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 13.3 g | ||
| Protein | 165.1 g | 330% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 432 mg | 33% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 2354 mg | 50% | |
*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.
