Heart-Healthy Pan Fried Chicken

Elevate your weeknight dinner with this irresistible Heart-Healthy Pan Fried Chicken, a lighter twist on a classic comfort food. This recipe combines tender, boneless chicken breasts with a flavorful coating made from whole wheat flour, garlic powder, onion powder, and paprika, for a nourishing meal that doesn’t compromise on taste. Using heart-friendly olive oil and a pan-frying technique, this dish keeps saturated fats at bay while delivering a perfectly golden, crispy exterior. The addition of low-sodium chicken broth, fresh lemon juice, and parsley creates a zesty, herbaceous sauce that takes this dish to the next level. Ready in just 30 minutes, it’s a quick, wholesome dinner option that pairs beautifully with steamed vegetables or a light green salad for a guilt-free indulgence. Perfect for those prioritizing heart health without giving up flavor, this recipe is a must-try for health-conscious food lovers!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breast
• 0.5 cup Whole wheat flour
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Paprika
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 2 tablespoons Olive oil
• 0.5 cup Low-sodium chicken broth
• 1 tablespoon Fresh lemon juice
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Place the chicken breasts between two sheets of plastic wrap or parchment paper. Use a meat mallet or rolling pin to pound them until they're about 1/2 inch thick. This ensures even cooking.

Step 2

In a shallow dish, mix together the whole wheat flour, garlic powder, onion powder, paprika, ground black pepper, and salt.

Step 3

Dredge each chicken breast in the flour mixture, shaking off any excess.

Step 4

In a large non-stick skillet, heat the olive oil over medium heat. Once hot, add the chicken breasts in a single layer without overcrowding the pan.

Step 5

Cook the chicken for 5-7 minutes on each side, or until golden brown and fully cooked through with an internal temperature of 165°F (74°C).

Step 6

Remove the chicken from the skillet and place it on a plate, covering it with foil to keep warm.

Step 7

Add the low-sodium chicken broth to the skillet, using a spatula to scrape up any browned bits from the bottom of the pan. Allow the broth to simmer and reduce slightly.

Step 8

Stir in the fresh lemon juice and chopped parsley, then return the chicken breasts to the skillet, coating them in the sauce.

Step 9

Serve immediately with a side of your choice, such as steamed vegetables or a simple green salad, for a complete heart-healthy meal.

Nutrition Facts

Serving size	(938.5g)

Amount per serving	% Daily Value*
Calories	1645.0

Total Fat 54.9g	0%
Saturated Fat 11.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 1743.7mg	0%
Total Carbohydrate 51.6g	0%
Dietary Fiber 9.3g	0%
Total Sugars 1.6g
Protein 226.3g	0%

Vitamin D 34.8IU	0%
Calcium 140.1mg	0%
Iron 10.2mg	0%
Potassium 2226.1mg	0%

*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.

Source of Calories

Fat: 30.8%

Protein: 56.4%

Carbs: 12.9%