Easy Low Sodium Chicken Recipes for Healthy Meals
Low sodium chicken recipes offer flavorful alternatives without compromising health. This guide provides options for delicious, heart-conscious meals using chicken.
Equipment
- Preparing low-sodium lemon-herb chicken requires a few essential tools:
- Large Skillet or Dutch Oven
- Cutting board
- Chef's knife
- Measuring spoons and cups
- Shallow dish for marinating
- Tongs
- Meat Thermometer
Ingredients
- 4 boneless, skinless chicken breasts (about 6 oz each)
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1/4 cup fresh lemon juice
- 2 tablespoons fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- 1/2 teaspoon black pepper
- 1 medium zucchini, sliced
- 1 medium yellow squash, sliced
- 1 red bell pepper, chopped
- 1/4 cup chicken broth (low sodium)
- Lemon slices for garnish (optional)
Instructions
- Step 1: Prepare the Chicken: Pat the chicken breasts dry with paper towels. This helps them brown better. In a small bowl, combine the lemon juice, rosemary, thyme, minced garlic, and black pepper.
- Step 2: Marinate the Chicken: Place the chicken breasts in a shallow dish and pour the lemon-herb mixture over them, coating evenly. Allow to marinate for at least 15 minutes, or up to 30 minutes in the refrigerator. The longer it marinates, the more flavorful it will be.
- Step 3: Saut the Vegetables: Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the sliced zucchini, yellow squash, and red bell pepper. Saut the vegetables for about 5-7 minutes, or until they are tender-crisp, stirring occasionally. Remove the vegetables from the skillet and set aside.
- Step 4: Sear the Chicken: Add the marinated chicken breasts to the same skillet. Sear the chicken for 5-6 minutes per side, or until golden brown and cooked through. The internal temperature should reach 165F (74C).
- Step 5: Combine and Simmer: Return the sauted vegetables to the skillet with the chicken. Pour in the low-sodium chicken broth. Bring to a simmer and cook for an additional 2-3 minutes, allowing the flavors to meld together. Ensure the chicken remains moist and the vegetables are heated through.
- Step 6: Serve: Garnish with lemon slices (optional). Serve the low-sodium lemon-herb chicken and vegetables immediately. Consider pairing it with quinoa, brown rice, or a side salad. Optional Tip: For a creamier sauce, add a tablespoon of plain Greek yogurt or a splash of unsweetened almond milk at the end of cooking. Substitute other vegetables according to preference or seasonal availability.
Notes
Variations
The foundation of this recipe invites several adaptations to suit individual preferences and dietary needs:
- Ingredient Swaps: The zucchini, yellow squash, and bell pepper may be replaced with other vegetables like asparagus, broccoli florets, mushrooms, or snap peas based on seasonality and preference. For those avoiding chicken, firm tofu or white fish fillets offer viable substitutes, requiring adjustments to cooking times.
- Regional Twists: Inspired by Mediterranean cuisine, this recipe adapts well to other regional flavors. Consider using sun-dried tomatoes and olives for a Tuscan variation, or incorporating a touch of harissa paste for a North African flair.
- Dietary Adjustments: For a dairy-free version, ensure the chicken broth is dairy-free and omit any yogurt garnish. To reduce fat, trim excess fat from the chicken and use a minimal amount of olive oil. For low-carb diets, replace the sliced vegetables with leafy greens and non-starchy options.
Serving Suggestions
This low-sodium lemon-herb chicken and vegetables can be enjoyed in multiple ways. For a balanced meal, serve it alongside a portion of quinoa, brown rice, or couscous. A fresh green salad with a light vinaigrette complements the dish, adding freshness and fiber. Alternatively, the chicken and vegetables make an excellent filling for lettuce wraps or can be served over zucchini noodles for a lighter option. This dish proves suitable for both casual weeknight dinners and more formal gatherings.
Storage Tips
To preserve freshness, allow the cooked chicken and vegetables to cool completely before storing. Transfer the leftovers to an airtight container and refrigerate promptly. Properly stored, the dish remains safe to consume for up to 3-4 days. Reheat gently in a skillet or microwave until heated through. It’s important to ensure the internal temperature of the chicken reaches 165F (74C) during reheating.
Frequently Asked Questions
- Question 1: Can this recipe be made ahead of time?
Yes, the chicken can be marinated ahead of time and stored in the refrigerator for up to 24 hours before cooking. This enhances the flavor and reduces preparation time. - Question 2: Is it possible to freeze this dish?
Freezing is possible, though the texture of the vegetables may change upon thawing. Place cooled chicken and vegetables in a freezer-safe container, removing as much air as possible. Thaw overnight in the refrigerator before reheating. - Question 3: Can I use dried herbs instead of fresh herbs?
Yes, dried herbs can be used, but reduce the amount by half, as dried herbs are more concentrated. For this recipe, use 1 tablespoon of dried rosemary and 1 1/2 teaspoons of dried thyme. - Question 4: How can I make this recipe even lower in sodium?
Ensure all ingredients are low-sodium or no-salt-added. Make homemade chicken broth or use water in place of store-bought broth. Avoid adding any additional salt during cooking.