Herb-Roasted Low Sodium Chicken Breast
A flavorful, herb-forward chicken breast recipe with less than 140mg sodium per serving, perfect for those monitoring their sodium intake without sacrificing taste.
Ingredients
- 4 boneless, skinless chicken breasts (6-7 oz each) patted dry
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 2 teaspoons salt-free herb blend Mrs. Dash original recommended
- 2 cloves garlic minced (approximately 2 teaspoons)
- 1 tablespoon fresh rosemary finely chopped
- 1 tablespoon fresh thyme leaves
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon paprika optional, for color
Method
- Pat chicken breasts dry with paper towels. If breasts are uneven in thickness, gently pound them between plastic wrap to an even 3/4-inch thickness for uniform cooking.
- In a small bowl, combine olive oil, lemon juice, salt-free herb blend, minced garlic, chopped rosemary, thyme leaves, black pepper, and paprika if using.
- Coat chicken breasts thoroughly with the herb mixture, ensuring even coverage. For best results, refrigerate for 30 minutes to 2 hours.
- Preheat oven to 425°F (218°C).
- Heat an oven-safe skillet over medium-high heat. Place marinated chicken breasts in the hot skillet and sear for 2-3 minutes on each side until golden brown.
- Transfer the skillet to the preheated oven and roast for 12-15 minutes, until the internal temperature reaches exactly 165°F (74°C).
- Remove chicken from oven and let rest, loosely covered with foil, for 5-10 minutes before slicing or serving.
Note
- For best results, use a digital meat thermometer to ensure chicken reaches exactly 165°F.
- Apply fresh herbs both in the marinade and as a finishing sprinkle for amplified flavor.
- Slice against the grain for maximum tenderness.
- If additional moisture is desired, create a quick pan sauce by deglazing with 1/4 cup low sodium chicken broth.
- Each serving contains approximately 135mg of sodium.