Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Cooking Techniques > Garlic and Onion as Flavor Bases

Garlic and Onion Infused Chicken Breast (Low Sodium)

A delicious and healthy way to enjoy chicken while keeping sodium levels low. This recipe relies on the natural flavors of garlic, onion, and herbs to create a savory and satisfying meal. Perfect for those watching their sodium intake without sacrificing taste.

Prep Time
10 minutes
Cook Time
25 minutes
Servings
2
Ingredients
  • 2 Boneless, skinless chicken breasts
  • 1/2 Yellow onion
  • 4 Garlic cloves
  • 1/2 teaspoon Dried thyme
  • 1/4 teaspoon Dried rosemary
  • 1/4 teaspoon Black pepper
  • 1 tablespoon Olive oil
  • 1/4 cup Low-sodium chicken broth
  • 1 teaspoon Lemon juice

Preparation

1. Pat the chicken breasts dry with paper towels. This helps to achieve a better sear.

2. In a small bowl, combine the dried thyme, dried rosemary, and black pepper.

Searing the Chicken

1. Heat the olive oil in a skillet over medium-high heat.

2. While the oil is heating, rub the herb mixture onto both sides of the chicken breasts.

3. Once the oil is hot, carefully place the chicken breasts in the skillet. Sear for 3-4 minutes per side, until golden brown.

Adding Aromatics and Braising

1. Reduce the heat to medium. Add the chopped onion and minced garlic to the skillet around the chicken breasts.

2. Cook for 2-3 minutes, until the onion is softened and the garlic is fragrant, stirring occasionally.

3. Pour in the low-sodium chicken broth and lemon juice. Bring to a simmer.

4. Cover the skillet and let the chicken simmer for 15-20 minutes, or until cooked through. The internal temperature should reach 165°F (74°C).

Serving

1. Remove the chicken breasts from the skillet and let them rest for a few minutes before slicing.

2. Spoon the onion-garlic sauce over the chicken.

3. Serve with your favorite low-sodium sides, such as steamed vegetables, quinoa, or brown rice.

Nutrition Facts Estimated per 100g of product

Calories: 150-180kcal

Protein: 25-30g

Fat: 3-5g

Sodium: Estimated under 50mg (depending on the broth)

Other Important Considerations for Nutrition

This recipe is designed to be low in sodium. Always check the labels of your chicken broth to ensure it's truly low-sodium. Adjust herbs and spices to your liking. Fresh herbs can also be used for an even brighter flavor. To increase flavor while keeping sodium down, consider using a homemade broth.

← Garden Fresh Low-Sodium Vegetable Soup Grilled Chicken Breast with Herbs and Vegetables (Low Sodium) →

FAQ

  • Can I use chicken thighs instead of chicken breasts?

    Yes, you can. Adjust the cooking time accordingly as chicken thighs may require a longer cooking time.
  • Can I add other vegetables to this dish?

    Absolutely! Mushrooms, bell peppers, or zucchini would be great additions. Add them when you add the onion and garlic.
  • How can I thicken the sauce if it's too thin?

    You can create a slurry with 1 teaspoon of cornstarch and 1 tablespoon of water. Whisk it into the sauce during the last few minutes of cooking.