Low Sodium Lemon Chicken
Savor the bright, zesty flavors of this Low Sodium Lemon Chicken, a perfect choice for a heart-healthy, flavorful dinner! This recipe features tender, juicy chicken breasts marinated in fresh lemon juice, fragrant zest, garlic, and thyme, seared to golden perfection, and baked with a luscious homemade lemon sauce. With no added salt, this dish makes use of natural ingredients like unsalted chicken broth, fresh herbs, and a cornstarch-thickened sauce to deliver robust flavor without compromising on nutrition. Ready in under an hour, this low sodium chicken recipe is perfect for busy weeknights and pairs beautifully with steamed vegetables or a crisp green salad. Ideal for those looking for a healthier take on classic lemon chicken, this dish is as nourishing as it is delicious!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 cup fresh lemon juice
- 1 whole zest of lemon
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 2 teaspoons fresh thyme, chopped
- 0.5 teaspoon black pepper
- 0.5 cup unsalted chicken broth
- 1 tablespoon cornstarch
- 1 tablespoon water
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by preparing the chicken breasts. Use a meat mallet to pound each piece to an even thickness of about 1/2 inch for consistent cooking.
In a small mixing bowl, combine fresh lemon juice, lemon zest, olive oil, minced garlic, and fresh thyme. Whisk the ingredients together to create a marinade.
Place the chicken breasts in a shallow dish or zip-lock bag and pour the marinade over them. Ensure each piece is coated evenly. Allow the chicken to marinate for at least 30 minutes, if possible, in the refrigerator for enhanced flavor.
Preheat your oven to 375°F (190°C).
Heat a non-stick skillet over medium-high heat. Remove the chicken from the marinade, allowing excess to drip off, and place them in the skillet. Sear each side of the chicken for about 2-3 minutes until golden brown. This will help lock in the flavors.
Transfer the seared chicken breasts into a baking dish. Pour the remaining marinade into the skillet, add the unsalted chicken broth, and bring it to a gentle simmer. This will intensify the flavors in the sauce.
In a small bowl, mix the cornstarch with water to create a slurry. Pour this into the simmering sauce while stirring continuously until the sauce thickens, about 1-2 minutes.
Pour the thickened lemon sauce over the chicken breasts in the baking dish.
Bake the chicken in the preheated oven for 15-20 minutes or until the internal temperature reaches 165°F (74°C).
Remove the chicken from the oven and let it rest for 5 minutes.
Garnish the chicken with chopped fresh parsley before serving.
Enjoy your flavorful and healthy Low Sodium Lemon Chicken with a side of steamed vegetables or a fresh green salad.
Nutrition Facts
Calories |
1494 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.8 g | 69% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 545 mg | 24% | |
| Total Carbohydrate | 23.0 g | 8% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 3.8 g | ||
| Protein | 218.1 g | 436% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 148 mg | 11% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 2080 mg | 44% | |
*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.
