Low Sodium Pechuga a la Plancha
Delight in the vibrant flavors of this Low Sodium Pechuga a la Plancha, a healthier twist on a classic Latin American dish. Featuring tender, marinated chicken breasts seared to golden perfection on a griddle, this recipe is packed with zesty notes of lemon, garlic, and oregano without relying on excessive salt. Perfectly balanced and full of fresh ingredients like parsley and lemon zest, this dish is an ideal choice for heart-conscious eaters who refuse to compromise on flavor. Ready in under an hour (including marinating time), this quick and easy chicken recipe pairs beautifully with steamed vegetables or a crisp garden salad for a wholesome, satisfying meal. Whether you're exploring low-sodium cooking or looking for a simple yet nutritious dinner idea, this Pechuga a la Plancha is sure to impress!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon fresh ground black pepper
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Start by pounding the chicken breasts to an even thickness, about 1/2 inch, to ensure even cooking.
Step 2
In a shallow dish, combine olive oil, lemon juice, minced garlic, dried oregano, fresh ground black pepper, and lemon zest to create the marinade.
Step 3
Place the chicken breasts in the marinade, ensuring they are well-coated. Cover the dish with plastic wrap and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
Step 4
Preheat a cast-iron griddle or heavy skillet over medium-high heat. Lightly grease with a bit of olive oil if needed.
Step 5
Remove the chicken from the marinade and let any excess marinade drip off.
Step 6
Place the chicken breasts on the hot griddle or skillet. Cook for 5-6 minutes on each side, or until the chicken is golden brown and cooked through, with an internal temperature of 165°F (75°C).
Step 7
Transfer the cooked chicken breasts to a cutting board and let rest for 5 minutes to retain their juices.
Step 8
Slice the chicken diagonally and sprinkle with fresh chopped parsley before serving.
Step 9
Serve this low sodium Pechuga a la Plancha with a side of steamed vegetables or a fresh garden salad for a complete meal.
Nutrition Facts
| Serving size | (423.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 851.3 |
| Total Fat 40.8g | 0% |
| Saturated Fat 7.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 295.8mg | 0% |
| Sodium 264.2mg | 0% |
| Total Carbohydrate 6.5g | 0% |
| Dietary Fiber 1.4g | 0% |
| Total Sugars 1.0g | |
| Protein 108.8g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 89.9mg | 0% |
| Iron 4.4mg | 0% |
| Potassium 1047.3mg | 0% |
Source of Calories