Low Sodium Pan Fried Chicken
Elevate your weeknight dinner with this delicious and heart-healthy Low Sodium Pan Fried Chicken recipe, a lighter twist on the classic comfort food. Perfectly marinated in tangy buttermilk and lemon juice, these tender boneless chicken breasts are infused with robust flavors from garlic powder, paprika, and oregano. Coated in a blend of flour and cornstarch, the chicken achieves a golden, crispy crust without the excess sodium typically found in fried dishes. Cooked to perfection in olive oil, this low sodium chicken dish is quick to prepare, ready in just 35 minutes, and ideal for those seeking flavorful yet healthier alternatives. Garnish with fresh parsley and pair with steamed vegetables or a garden salad for a wholesome meal that doesn't skimp on taste.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 cup Buttermilk
- 1 tablespoon Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 1 cup All-purpose flour
- 0.25 cup Cornstarch
- 0.25 cup Olive oil
- 2 tablespoons Fresh parsley
Instructions
Place the chicken breasts in a large resealable plastic bag or a shallow dish.
In a bowl, combine the buttermilk and lemon juice to make a low sodium marinade.
Pour the buttermilk mixture over the chicken, ensuring all pieces are covered. Marinate in the refrigerator for at least 30 minutes or up to 2 hours.
In a shallow dish, combine the garlic powder, onion powder, black pepper, paprika, and dried oregano with the flour and cornstarch.
Remove chicken from the marinade and allow excess to drip off.
Dredge each chicken breast in the flour mixture, pressing gently to coat evenly on all sides.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the chicken breasts to the skillet, cooking for about 5-7 minutes per side, until golden brown and cooked through (internal temperature should reach 165°F or 74°C).
Remove the chicken from the skillet and place on a paper towel-lined plate to drain any excess oil.
Garnish with freshly chopped parsley before serving.
Serve hot with your choice of low sodium sides like steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
2337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.9 g | 117% | |
| Saturated Fat | 20.5 g | 102% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 618 mg | 206% | |
| Sodium | 786 mg | 34% | |
| Total Carbohydrate | 126.2 g | 46% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 12.9 g | ||
| Protein | 237.6 g | 475% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 422 mg | 32% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2444 mg | 52% | |
*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.
