Low Sodium Lemon Chicken
Brighten up your dinner table with this flavorful and heart-healthy Low Sodium Lemon Chicken, a perfect choice for anyone looking to reduce their salt intake without sacrificing taste. This recipe features tender, juicy chicken breasts bathed in a zesty marinade of fresh lemon juice, fragrant lemon zest, garlic, and olive oil, accented with the earthiness of fresh thyme. The chicken is seared to golden perfection before being baked in a rich, aromatic sauce made with unsalted chicken broth and a touch of cornstarch for the perfect consistency. Topped with a sprinkle of fresh parsley, this dish is not only low in sodium but also bursting with vibrant citrus flavor. Ready in under an hour, it’s an easy, wholesome option for busy weeknights or casual entertaining. Pair it with steamed veggies or a crisp green salad for a balanced and satisfying meal.
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 cup fresh lemon juice
- 1 whole zest of lemon
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 2 teaspoons fresh thyme, chopped
- 0.5 teaspoon black pepper
- 0.5 cup unsalted chicken broth
- 1 tablespoon cornstarch
- 1 tablespoon water
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Begin by preparing the chicken breasts. Use a meat mallet to pound each piece to an even thickness of about 1/2 inch for consistent cooking.
Step 2
In a small mixing bowl, combine fresh lemon juice, lemon zest, olive oil, minced garlic, and fresh thyme. Whisk the ingredients together to create a marinade.
Step 3
Place the chicken breasts in a shallow dish or zip-lock bag and pour the marinade over them. Ensure each piece is coated evenly. Allow the chicken to marinate for at least 30 minutes, if possible, in the refrigerator for enhanced flavor.
Step 4
Preheat your oven to 375°F (190°C).
Step 5
Heat a non-stick skillet over medium-high heat. Remove the chicken from the marinade, allowing excess to drip off, and place them in the skillet. Sear each side of the chicken for about 2-3 minutes until golden brown. This will help lock in the flavors.
Step 6
Transfer the seared chicken breasts into a baking dish. Pour the remaining marinade into the skillet, add the unsalted chicken broth, and bring it to a gentle simmer. This will intensify the flavors in the sauce.
Step 7
In a small bowl, mix the cornstarch with water to create a slurry. Pour this into the simmering sauce while stirring continuously until the sauce thickens, about 1-2 minutes.
Step 8
Pour the thickened lemon sauce over the chicken breasts in the baking dish.
Step 9
Bake the chicken in the preheated oven for 15-20 minutes or until the internal temperature reaches 165°F (74°C).
Step 10
Remove the chicken from the oven and let it rest for 5 minutes.
Step 11
Garnish the chicken with chopped fresh parsley before serving.
Step 12
Enjoy your flavorful and healthy Low Sodium Lemon Chicken with a side of steamed vegetables or a fresh green salad.
Nutrition Facts
| Serving size | (1014.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1493.8 |
| Total Fat 53.8g | 0% |
| Saturated Fat 11.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 591.6mg | 0% |
| Sodium 545.2mg | 0% |
| Total Carbohydrate 23.0g | 0% |
| Dietary Fiber 2.9g | 0% |
| Total Sugars 3.8g | |
| Protein 218.1g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 147.9mg | 0% |
| Iron 7.9mg | 0% |
| Potassium 2080.5mg | 0% |
Source of Calories