Low Sodium Smothered Chicken
Indulge in the comforting flavors of Low Sodium Smothered Chicken, a wholesome dish perfect for those seeking a flavorful yet heart-healthy option. This recipe features tender, seared chicken breasts smothered in a rich, aromatic sauce made from unsalted chicken broth, sautéed mushrooms, caramelized onions, and a hint of garlic. A unique blend of non-sodium herbs and spices enhances the taste without compromising your dietary needs, while fresh thyme and parsley add vibrant, fresh notes. Ready in under an hour, this easy, one-pan meal is perfect for weeknight dinners or meal prep. Serve it over mashed potatoes, rice, or your favorite grain for a satisfying, low-sodium dinner. Healthy, hearty, and irresistibly delicious!
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Recipe Information
Ingredients
- 4 pieces chicken breasts
- 2 tablespoons olive oil
- 2 cups unsalted chicken broth
- 8 ounces mushrooms, sliced
- 1 large onion, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons flour
- 1 tablespoon non-sodium seasoning blend (herbs/spices)
- 0.5 teaspoon black pepper
- 1 teaspoon fresh thyme leaves
- 2 tablespoons fresh parsley, chopped
Instructions
Pat the chicken breasts dry with paper towels. Sprinkle both sides with the non-sodium seasoning blend and black pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the chicken breasts to the skillet and sear until browned, approximately 4-5 minutes per side. Remove the chicken from the skillet and set aside.
In the same skillet, reduce heat to medium and add the remaining olive oil.
Add the sliced onions and cook until they begin to soften, about 5 minutes.
Stir in the garlic and sliced mushrooms and sauté until the mushrooms release their moisture and are browned, about 6-7 minutes.
Sprinkle the flour over the mushroom mixture and stir to coat, cooking for about 1 minute.
Gradually stir in the unsalted chicken broth, scraping up any browned bits from the bottom of the pan.
Bring the broth mixture to a simmer and return the chicken breasts to the skillet.
Cover the skillet and let the chicken simmer in the broth on low heat for 20-25 minutes, or until the chicken is cooked through and the sauce has thickened.
Stir in the fresh thyme leaves and chopped parsley just before serving.
Serve the smothered chicken hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.0 g | 71% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 572 mg | 191% | |
| Sodium | 613 mg | 27% | |
| Total Carbohydrate | 39.2 g | 14% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 11.8 g | ||
| Protein | 227.0 g | 454% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 171 mg | 13% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1222 mg | 26% | |
*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.
