Low Sodium Pan Fried Chicken

Experience guilt-free indulgence with this flavorful Low Sodium Pan Fried Chicken, a health-conscious twist on a classic comfort food favorite! Tender, boneless, skinless chicken breasts are marinated in tangy buttermilk and lemon juice to ensure juicy, moist results without relying on added sodium. A perfectly balanced blend of garlic powder, onion powder, paprika, and dried oregano enhances the flavor of the crispy flour and cornstarch coating, delivering a crunchy golden crust with every bite. Cooked to perfection in a splash of heart-healthy olive oil, this dish is super easy to prepare in under 40 minutes, making it ideal for busy weeknights or cozy family dinners. Garnished with fresh parsley and paired with your favorite low sodium sides, this pan-fried chicken proves you don't need salt to savor something delicious. Perfect for those looking to reduce their sodium intake without sacrificing taste or texture!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts
• 1 cup Buttermilk
• 1 tablespoon Lemon juice
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Black pepper
• 1 teaspoon Paprika
• 1 teaspoon Dried oregano
• 1 cup All-purpose flour
• 0.25 cup Cornstarch
• 0.25 cup Olive oil
• 2 tablespoons Fresh parsley

Directions

Step 1

Place the chicken breasts in a large resealable plastic bag or a shallow dish.

Step 2

In a bowl, combine the buttermilk and lemon juice to make a low sodium marinade.

Step 3

Pour the buttermilk mixture over the chicken, ensuring all pieces are covered. Marinate in the refrigerator for at least 30 minutes or up to 2 hours.

Step 4

In a shallow dish, combine the garlic powder, onion powder, black pepper, paprika, and dried oregano with the flour and cornstarch.

Step 5

Remove chicken from the marinade and allow excess to drip off.

Step 6

Dredge each chicken breast in the flour mixture, pressing gently to coat evenly on all sides.

Step 7

Heat the olive oil in a large non-stick skillet over medium heat.

Step 8

Add the chicken breasts to the skillet, cooking for about 5-7 minutes per side, until golden brown and cooked through (internal temperature should reach 165°F or 74°C).

Step 9

Remove the chicken from the skillet and place on a paper towel-lined plate to drain any excess oil.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Serve hot with your choice of low sodium sides like steamed vegetables or a fresh salad.

Nutrition Facts

Serving size	(1164.2g)

Amount per serving	% Daily Value*
Calories	2337.4

Total Fat 90.9g	0%
Saturated Fat 20.5g	0%
Polyunsaturated Fat 5.8g
Cholesterol 618.4mg	0%
Sodium 786.2mg	0%
Total Carbohydrate 126.2g	0%
Dietary Fiber 5.7g	0%
Total Sugars 12.9g
Protein 237.6g	0%

Vitamin D 133.8IU	0%
Calcium 421.5mg	0%
Iron 14.0mg	0%
Potassium 2443.9mg	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: 36.0%

Protein: 41.8%

Carbs: 22.2%