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Herb-Crusted DASH Diet Chicken Breast

Joy Brooks
A flavorful, heart-healthy chicken breast recipe that's fully compliant with DASH diet principles. Features fresh herbs, citrus, and precision cooking techniques to maximize flavor while minimizing sodium.
Servings: 4 servings
Course: Healthy & Diet
Cuisine: American
Calories: 213 kcal
Prep Time : 45 minutes
Cook Time : 25 minutes

Ingredients
  

  • 4 boneless, skinless chicken breasts (about 6oz each)
  • 2 tablespoons olive oil
  • 3 cloves garlic minced
  • 1 tablespoon fresh rosemary chopped
  • 1 tablespoon fresh thyme chopped
  • 2 teaspoons fresh oregano chopped
  • 1 lemon zested and juiced
  • 1 teaspoon Mrs. Dash Original Blend sodium-free
  • ¼ teaspoon freshly ground black pepper
  • 1 cup low-sodium chicken broth

Method
 

  1. Pat chicken breasts dry with paper towels. Using a sharp knife, trim any visible fat. If breasts are uneven in thickness, place between two sheets of plastic wrap and gently pound to an even 3/4-inch thickness.
  2. In a small bowl, combine olive oil, minced garlic, chopped rosemary, thyme, oregano, lemon zest, lemon juice, Mrs. Dash, and black pepper.
  3. Place chicken in a glass dish or resealable bag. Pour 3/4 of the herb mixture over chicken, reserving the remainder. Massage mixture into chicken. Refrigerate for 30-45 minutes (not longer, as acid can toughen meat).
  4. Remove chicken from refrigerator 15 minutes before cooking to take the chill off.
  5. Heat a heavy-bottomed skillet over medium heat until hot but not smoking.
  6. Place chicken breasts in skillet presentation-side down. Cook undisturbed for 5-6 minutes until golden brown.
  7. Turn chicken over, reduce heat to medium-low. Add reserved herb mixture and chicken broth. Cover and cook for 7-9 minutes until internal temperature reaches 155°F.
  8. Transfer chicken to a cutting board. Tent loosely with foil and rest for 5 minutes (temperature will rise to safe 165°F).
  9. While chicken rests, increase heat to medium-high and reduce remaining liquid in pan until slightly thickened, about 3 minutes.
  10. Slice chicken against the grain, drizzle with reduced sauce.

Note

  • For optimal juiciness, remove chicken from heat at 155°F internal temperature and allow carryover cooking to reach safe 165°F.
  • A DASH-compliant portion is 3-4oz cooked (about the size of a deck of cards).
  • Store cooked chicken in airtight containers in refrigerator for 3-4 days or freeze for up to 3 months.
  • For enhanced flavor without sodium, toast dried herbs and spices in a dry pan for 30-45 seconds before adding to marinades.