Easy Chicken Recipes

Easy Low Sodium Chicken Breast

By Julia Walters - 15 views
Easy Low Sodium Chicken Breast

Chicken is a wonderfully versatile ingredient, but many chicken recipes use ingredients containing high amounts of sodium to help flavour the meat.

Excessive sodium consumption may contribute to raised blood pressure, so this easy recipe uses a few simple ingredients to produce a low sodium marinade that will transform a plain chicken breast into a delicious dish.

How To Make Easy Low Sodium Chicken Breast

Ingredients (serves 2)

• 2 boneless, skinless chicken breasts
For the marinade:
• 1 tablespoon olive oil
• ½ tablespoon white wine vinegar
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon parsley flakes
• ½ teaspoon ground black pepper

Method

1. Preheat oven to 180◦C.
2. Place the chicken breasts between two pieces of wax paper and use a meat mallet to pound the meat to an even thickness of between ½-¾ inch.
3. Combine the marinade ingredients in a bowl and then rub all over the flattened chicken breasts.
4. Place a cast iron grill pan on a medium heat and then cook the chicken for 1 and a half minutes on each side.
5. Put the pan in the oven for 8-10 minutes, or until the chicken is cooked through.

Pounding the meat prior to cooking and using a cast iron grill pan helps to produce tender chicken with a greater depth of flavour. It’s worth investing in a good quality cast iron grill pan as it’s an essential tool for making quick and easy meals. You can pick one up for just $20 from Target or Walmart; Loge is a popular and well-recommended brand.

If you would prefer not to make a marinade then you can use a pre-packaged seasoning blend, but check that it’s low in sodium. Follow the steps above, but combine approximately half a tablespoon of seasoning with a tablespoon of olive oil, instead of combining all the marinade ingredients. A brand that I love is The Spice House; their California Seasoned Pepper Blend is excellent.