Low Sodium Creamy Chicken with Vegetables
Indulge in the comforting flavors of this Low Sodium Creamy Chicken with Vegetables—a healthier twist on a classic dish that's perfect for weeknight dinners. This recipe features tender, bite-sized chicken breast pieces paired with a vibrant medley of carrots, zucchini, red bell peppers, and mushrooms, all simmered in a velvety homemade sauce crafted from unsalted chicken stock, low-fat milk, and a buttery roux. Seasoned with aromatic thyme and black pepper, this one-pan meal combines hearty flavors with low sodium content, making it ideal for those seeking a heart-healthy option without sacrificing taste. With just 20 minutes of prep time and 30 minutes of cooking, it's a wholesome, quick-to-make dish that serves four and is sure to brighten up your dinner table. Finish with a sprinkle of fresh parsley to add a burst of color and freshness to each plate!
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Recipe Information
Ingredients
- 1 lb boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 2 carrots, sliced
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 cup mushrooms, sliced
- 1 cup unsalted chicken stock
- 1 tbsp unsalted butter
- 2 tbsp all-purpose flour
- 1 cup low-fat milk
- 1 tsp dried thyme
- 0.5 tsp ground black pepper
- 2 tbsp fresh parsley, chopped
Instructions
Cut the chicken breasts into bite-sized pieces.
Heat a large skillet over medium heat and add the olive oil. Once hot, add the chicken pieces, cooking until they are browned on all sides, approximately 5-7 minutes. Remove from skillet and set aside.
In the same skillet, add the onion and garlic. Sauté until the onion becomes translucent, about 3 minutes.
Add the carrots, zucchini, bell pepper, and mushrooms to the skillet. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.
In a small saucepan, melt the unsalted butter over medium heat. Whisk in the flour to create a roux, cooking for about 1 minute.
Gradually whisk in the chicken stock and milk, creating a smooth sauce. Continue to cook, stirring frequently, until the sauce thickens, about 3-4 minutes.
Return the chicken to the skillet with the vegetables. Sprinkle with dried thyme and black pepper.
Pour the creamy sauce over the chicken and vegetables, gently stirring to combine.
Allow the mixture to simmer for another 5-7 minutes, or until the chicken is fully cooked and the sauce has thickened further.
Sprinkle with fresh parsley before serving.
Nutrition Facts
Calories |
1350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.5 g | 63% | |
| Saturated Fat | 16.9 g | 84% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 436 mg | 145% | |
| Sodium | 613 mg | 27% | |
| Total Carbohydrate | 62.3 g | 23% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 30.1 g | ||
| Protein | 161.1 g | 322% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 496 mg | 38% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2834 mg | 60% | |
*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.
