Are you looking for delicious and healthy dinner ideas that are also easy on the salt? This recipe for low-salt baked chicken is perfect for you! It's a simple yet flavorful dish that's packed with nutrition and incredibly versatile. Whether you're a seasoned cook or a beginner in the kitchen, this recipe is easy to follow and delivers amazing results. Get ready for a quick dinner that’s both satisfying and good for your health!
Ingredients:
- 1.5 lbs boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- 1/4 tsp onion powder
- 1 lemon, juiced
- 1/4 cup chicken broth (low sodium)
Instructions:
Step 1: Prepare the Chicken
Preheat your oven to 400°F (200°C). Rinse the chicken breasts and pat them dry with paper towels. This helps the seasoning adhere better.
Step 2: Season the Chicken
In a small bowl, combine the olive oil, rosemary, thyme, garlic powder, black pepper, and onion powder. Rub this mixture all over the chicken breasts, ensuring they're evenly coated. This step is crucial for a flavorful, juicy chicken.
Step 3: Bake the Chicken
Place the seasoned chicken breasts in a baking dish. Pour the lemon juice and low-sodium chicken broth over the chicken. This helps keep the chicken moist during baking.
Bake for 25-30 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure accuracy. Overcooked chicken can be dry, so keep an eye on it!
Step 4: Serve and Enjoy!
Once cooked, let the chicken rest for a few minutes before slicing and serving. This allows the juices to redistribute, resulting in a more tender and flavorful dish. Serve with your favorite low-sodium sides like roasted vegetables or a simple salad.
Cooking Tips for Perfect Baked Chicken:
- Don't overcrowd the baking dish: Ensure there's enough space between the chicken breasts for even cooking.
- Use a meat thermometer: This is the most accurate way to ensure the chicken is cooked through.
- Let the chicken rest: Allowing the chicken to rest before slicing prevents it from becoming dry.
- Adjust seasonings to your taste: Feel free to experiment with different herbs and spices to create your own unique flavor combinations.
Variations:
- Lemon Herb Chicken: Add a tablespoon of lemon zest for extra zing.
- Garlic Parmesan Chicken: Add 1/4 cup grated parmesan cheese (low sodium) to the seasoning mix.
- Spicy Chicken: Add a pinch of cayenne pepper or red pepper flakes for a kick.
Nutritional Information (per serving, approximate):
This information is based on a serving size of approximately 4oz of cooked chicken breast and may vary slightly based on specific ingredients used.
- Calories: Approximately 150-180
- Protein: Approximately 25-30g
- Fat: Approximately 5-7g
- Sodium: Low (dependent on chicken broth used)
This low-salt baked chicken recipe offers a simple yet satisfying meal perfect for busy weeknights. It's a healthy choice that's easy to customize to your preferences. Enjoy this delicious and healthy addition to your homemade cooking repertoire!