Low Sodium Sauteed Chicken
Elevate your weeknight dinners with this flavorful Low Sodium Sautéed Chicken recipe, perfect for those seeking a heart-healthy alternative without compromising on taste. Tender boneless, skinless chicken breasts are seasoned with a delightful blend of black pepper, paprika, and dried thyme, then seared to perfection in olive oil with fragrant minced garlic. A splash of fresh lemon juice and a touch of water create a light, citrusy pan sauce that keeps the chicken juicy and moist. Finished with a sprinkling of fresh parsley, this quick and easy dish is ready in just 30 minutes and pairs beautifully with steamed vegetables, roasted potatoes, or a fresh side salad. Ideal for meal prep or a family dinner, this low sodium chicken recipe is a true winner for health-conscious home cooks.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 tablespoons Olive oil
- 3 units Garlic cloves, minced
- 1 unit Lemon, juiced
- 0.5 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 teaspoon Dried thyme
- 2 tablespoons Fresh parsley, chopped
- 0.25 cup Water
Instructions
Begin by placing the chicken breasts on a cutting board. Use a meat mallet to gently pound each breast to an even thickness, about half an inch thick.
In a small bowl, combine the black pepper, paprika, and dried thyme. Mix well and evenly sprinkle this spice mixture over both sides of each chicken breast.
Heat olive oil in a large non-stick skillet over medium heat. Once hot, add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn the garlic.
Add the seasoned chicken breasts to the skillet. Cook for 5-7 minutes on one side until the bottoms are golden brown and the edges start to turn opaque.
Flip the chicken breasts and add the lemon juice and water to the skillet. Cover with a lid to allow the chicken to steam and cook through. Let it cook for another 7-10 minutes, or until the internal temperature of each chicken breast reaches 165°F (75°C).
If the liquid evaporates too quickly, add a spoonful of water to maintain some moisture in the pan.
Once cooked, remove the chicken breasts from the skillet and let them rest for a few minutes on a cutting board. This helps the juices redistribute within the meat.
Before serving, sprinkle freshly chopped parsley over the chicken for an added burst of color and flavor. Serve warm with your choice of side dishes.
Nutrition Facts
Calories |
1440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.7 g | 69% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 527 mg | 23% | |
| Total Carbohydrate | 10.2 g | 4% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 1.9 g | ||
| Protein | 217.3 g | 435% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 145 mg | 11% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 2009 mg | 43% | |
*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.
