Low Sodium Salt and Pepper Chicken
Discover a flavorful twist on a classic dish with this Low Sodium Salt and Pepper Chicken recipe, perfect for those seeking a heart-healthy meal without sacrificing taste. Marinated with black pepper, garlic powder, onion powder, and fragrant dried thyme, these tender, oven-baked chicken breasts are elevated with a bright splash of lemon juice and zest. A quick sear locks in flavor before baking them to golden perfection, and they’re beautifully garnished with fresh parsley for a vibrant finish. With just 15 minutes of prep time and a balance of savory and zesty flavors, this recipe is ideal for weeknight dinners or meal prepping. Pair it with steamed veggies or a crisp garden salad for a wholesome, low sodium meal that’s as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley
- 1 teaspoon lemon zest
Instructions
Preheat your oven to 375°F (190°C).
In a small bowl, combine black pepper, garlic powder, onion powder, and dried thyme.
Rub the spice mixture evenly over both sides of each chicken breast.
In a large ovenproof skillet, heat olive oil over medium-high heat.
Add the chicken breasts to the skillet and sear for about 3-4 minutes on each side, until golden brown.
Remove the skillet from heat and drizzle the lemon juice over the chicken.
Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
Remove the skillet from the oven and let the chicken rest for 5 minutes.
Garnish with fresh parsley and lemon zest before serving.
Serve with your choice of low sodium sides, such as steamed vegetables or a fresh garden salad.
Nutrition Facts
Calories |
1438 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 526 mg | 23% | |
| Total Carbohydrate | 9.5 g | 3% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 0.9 g | ||
| Protein | 217.2 g | 434% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 125 mg | 10% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1969 mg | 42% | |
*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.
