Low Sodium Pechuga a la Plancha
Elevate your weeknight dinner rotation with this flavorful yet heart-healthy recipe for Low Sodium Pechuga a la Plancha. Perfectly marinated chicken breasts are infused with zesty lemon juice, fresh garlic, oregano, and a hint of black pepper, creating a vibrant and aromatic dish that’s big on flavor but low in sodium. Cooked to golden-brown perfection on a cast-iron griddle or skillet, this simple recipe delivers juicy chicken with a delightful charred finish. Ready in just 35 minutes (including prep and cook time), it’s an excellent choice for busy households. Serve this tender and protein-packed dish alongside steamed vegetables or a crisp garden salad for a nutritious, well-balanced meal. Whether you’re seeking a heart-healthy option or simply crave bold, Mediterranean-inspired flavors, Pechuga a la Plancha is sure to become a favorite in your kitchen.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon fresh ground black pepper
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley, chopped
Instructions
Start by pounding the chicken breasts to an even thickness, about 1/2 inch, to ensure even cooking.
In a shallow dish, combine olive oil, lemon juice, minced garlic, dried oregano, fresh ground black pepper, and lemon zest to create the marinade.
Place the chicken breasts in the marinade, ensuring they are well-coated. Cover the dish with plastic wrap and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
Preheat a cast-iron griddle or heavy skillet over medium-high heat. Lightly grease with a bit of olive oil if needed.
Remove the chicken from the marinade and let any excess marinade drip off.
Place the chicken breasts on the hot griddle or skillet. Cook for 5-6 minutes on each side, or until the chicken is golden brown and cooked through, with an internal temperature of 165°F (75°C).
Transfer the cooked chicken breasts to a cutting board and let rest for 5 minutes to retain their juices.
Slice the chicken diagonally and sprinkle with fresh chopped parsley before serving.
Serve this low sodium Pechuga a la Plancha with a side of steamed vegetables or a fresh garden salad for a complete meal.
Nutrition Facts
Calories |
851 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.8 g | 52% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 264 mg | 11% | |
| Total Carbohydrate | 6.5 g | 2% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 1.0 g | ||
| Protein | 108.8 g | 218% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 90 mg | 7% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1047 mg | 22% | |
*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.
