Low Sodium Chicken with White Sauce
Savor the delicate flavors of this Low Sodium Chicken with White Sauce—an elegant yet easy-to-make dish perfect for those seeking a healthier meal option without sacrificing taste. Featuring tender, golden-seared chicken breasts nestled in a creamy, herb-infused white sauce made with unsalted butter, low-sodium milk, and freshly chopped thyme, this recipe is designed to keep your sodium levels in check while delivering rich, satisfying flavor. A touch of lemon juice adds brightness to the creamy sauce, while fresh parsley provides a vibrant finishing touch. Ready in just 45 minutes, this low-sodium recipe is ideal for a wholesome weeknight dinner or a special weekend gathering. Pair it with your favorite steamed vegetables or fluffy rice for a complete, heart-healthy meal that everyone will love!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 cup unsalted chicken broth
- 3 pieces garlic cloves, minced
- 1 medium onion, finely chopped
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1 cup low-sodium milk
- 1 teaspoon fresh thyme leaves
- 0.5 teaspoon freshly ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
Season the chicken breasts with freshly ground black pepper on both sides.
In a large ovenproof skillet, heat the olive oil over medium-high heat.
Add the chicken breasts to the skillet and sear for 3-4 minutes on each side until golden brown. Remove the chicken from the skillet and set aside.
In the same skillet, reduce the heat to medium and add the unsalted butter.
Once the butter has melted, add the chopped onion and cook until translucent, about 5 minutes.
Add the minced garlic and thyme leaves, and cook for an additional 1-2 minutes until fragrant.
Sprinkle the flour over the onion mixture, stirring constantly for about 1-2 minutes to form a roux.
Gradually whisk in the low-sodium milk and unsalted chicken broth, ensuring there are no lumps. Bring the mixture to a gentle simmer.
Return the chicken breasts to the skillet, spoon some sauce over each piece, and transfer the skillet to the preheated oven.
Bake for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
Remove the skillet from the oven and stir in the lemon juice to the sauce.
Garnish with fresh parsley before serving.
Serve hot with your favorite side of vegetables or rice.
Nutrition Facts
Calories |
1842 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.5 g | 103% | |
| Saturated Fat | 26.9 g | 134% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 664 mg | 221% | |
| Sodium | 610 mg | 27% | |
| Total Carbohydrate | 40.1 g | 15% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 17.2 g | ||
| Protein | 228.7 g | 457% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 462 mg | 36% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2552 mg | 54% | |
*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.
