Low Sodium Chicken Escalope
Discover the perfect balance of flavor and health with this Low Sodium Chicken Escalope, a light yet satisfying twist on a classic favorite. Tender, thinly pounded chicken breasts are coated in a crisp, golden panko breadcrumb crust seasoned with paprika, garlic powder, and freshly ground black pepper—without the need for added salt. This recipe combines a quick prep time of just 20 minutes and a simple stovetop cooking technique, making it ideal for weeknight dinners or elegant entertaining. Finished with a fresh squeeze of lemon and a sprinkle of vibrant parsley, this dish pairs beautifully with a crisp side salad or steamed vegetables. A guilt-free indulgence that doesn’t compromise on flavor, this low-sodium entrée will be a new go-to in your healthy recipe collection!
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Ingredients
- 2 pieces skinless, boneless chicken breasts
- 0.5 cup all-purpose flour
- 1 large egg
- 1 tablespoon water
- 1 cup unsalted panko breadcrumbs
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon paprika
- 2 tablespoons olive oil
- 1 medium lemon
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Place each chicken breast between two sheets of plastic wrap. Using a meat mallet or rolling pin, gently pound the chicken to about 1/4 inch thickness.
Step 2
In a shallow dish, combine the flour with freshly ground black pepper, garlic powder, and paprika.
Step 3
In another shallow dish, beat the egg with 1 tablespoon of water.
Step 4
Place the panko breadcrumbs in a third shallow dish.
Step 5
Dredge each chicken breast first in the flour mixture, shaking off any excess. Next, dip them into the beaten egg, and finally coat with the panko breadcrumbs, pressing gently to adhere.
Step 6
Heat olive oil in a large skillet over medium-high heat.
Step 7
Add the breaded chicken breasts to the skillet, cooking for about 3-4 minutes on each side, or until they are golden brown and cooked through.
Step 8
Remove the chicken from the skillet and place on a plate lined with paper towels to drain any excess oil.
Step 9
Transfer to serving plates and garnish with freshly chopped parsley and lemon wedges for squeezing over the top.
Step 10
Serve immediately with your choice of sides, such as a fresh salad or lightly steamed vegetables.
Nutrition Facts
| Serving size | (688.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1574.6 |
| Total Fat 53.3g | 0% |
| Saturated Fat 10.0g | 0% |
| Polyunsaturated Fat 4.7g | |
| Cholesterol 515.3mg | 0% |
| Sodium 395.9mg | 0% |
| Total Carbohydrate 134.7g | 0% |
| Dietary Fiber 8.4g | 0% |
| Total Sugars 6.0g | |
| Protein 134.1g | 0% |
| Vitamin D 57.2IU | 0% |
| Calcium 156.9mg | 0% |
| Iron 10.3mg | 0% |
| Potassium 1349.1mg | 0% |
Source of Calories