Low Sodium Chicken with White Sauce

Discover the ultimate comfort food with our Low Sodium Chicken with White Sauce, a heart-healthy twist on a classic favorite. This recipe features tender, juicy chicken breasts pan-seared to golden perfection and baked in a velvety white sauce made from a wholesome blend of unsalted chicken broth, low-sodium milk, and fragrant fresh thyme. With the richness of unsalted butter and the brightness of a splash of lemon juice, this dish strikes the perfect balance of creamy and zesty without compromising on flavor. Ideal for weeknight dinners or special occasions, this low-sodium delight is easy to prepare in just 45 minutes and pairs beautifully with roasted vegetables or steamed rice. Elevate your healthy eating game with this flavorful, satisfying meal that proves low sodium dishes can still be indulgent and delicious!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 cup unsalted chicken broth
• 3 pieces garlic cloves, minced
• 1 medium onion, finely chopped
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 1 cup low-sodium milk
• 1 teaspoon fresh thyme leaves
• 0.5 teaspoon freshly ground black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Season the chicken breasts with freshly ground black pepper on both sides.

Step 3

In a large ovenproof skillet, heat the olive oil over medium-high heat.

Step 4

Add the chicken breasts to the skillet and sear for 3-4 minutes on each side until golden brown. Remove the chicken from the skillet and set aside.

Step 5

In the same skillet, reduce the heat to medium and add the unsalted butter.

Step 6

Once the butter has melted, add the chopped onion and cook until translucent, about 5 minutes.

Step 7

Add the minced garlic and thyme leaves, and cook for an additional 1-2 minutes until fragrant.

Step 8

Sprinkle the flour over the onion mixture, stirring constantly for about 1-2 minutes to form a roux.

Step 9

Gradually whisk in the low-sodium milk and unsalted chicken broth, ensuring there are no lumps. Bring the mixture to a gentle simmer.

Step 10

Return the chicken breasts to the skillet, spoon some sauce over each piece, and transfer the skillet to the preheated oven.

Step 11

Bake for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).

Step 12

Remove the skillet from the oven and stir in the lemon juice to the sauce.

Step 13

Garnish with fresh parsley before serving.

Step 14

Serve hot with your favorite side of vegetables or rice.

Nutrition Facts

Serving size	(1390.2g)

Amount per serving	% Daily Value*
Calories	1841.5

Total Fat 80.5g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 663.6mg	0%
Sodium 610.4mg	0%
Total Carbohydrate 40.1g	0%
Dietary Fiber 3.3g	0%
Total Sugars 17.2g
Protein 228.7g	0%

Vitamin D 107.0IU	0%
Calcium 461.5mg	0%
Iron 8.4mg	0%
Potassium 2552.0mg	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: 40.3%

Protein: 50.8%

Carbs: 8.9%