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low sodium chicken dinner ideas recipe easy salt free and low salt chicken dinners and recipes

Low Sodium Baked Chicken

AuthorKelly Jensen
This low sodium baked chicken recipe has tender, juicy white meat topped with a flavorful crust of salt-free spices and is ready in less than 30 minutes. A great low sodium dinner for any night of the week!
5 from 8 votes
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course dinner
Cuisine American
Servings 4 servings
Calories 296 kcal

Equipment

  • 9 x 9 Inch Baking Dish
  • Mixing Bowl

Ingredients
  

  • 2 lbs chicken breasts 3-4 breasts, depending on size
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon brown sugar
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon thyme
  • ½ teaspoon smoked paprika
  • ½ teaspoon chili powder
  • ¼ teaspoon cayenne pepper or red pepper flakes
  • ¼ cup fresh parsley for garnish

Instructions
 

  • Preheat oven to 425 degrees Fahrenheit.
  • Prep your chicken - remove breasts from package, and using a meat mallet, pound them down to roughly 3/4 inch thickness. This will help them all cook evenly.
  • Place the breasts in a 9 x 9 inch baking dish. Drizzle the olive oil, then the lemon juice over each breast.
  • In a separate bowl, add the remaining spices to make a rub: garlic powder, onion powder, thyme, smoked paprika, chili powder, and cayenne pepper. Sprinkle the rub over the chicken breasts.
  • Bake the breasts in the oven for 20-25 minutes or until the chicken breast reaches an internal temperature of 165 degrees Fahrenheit.
  • Serve hot. Refrigerate any leftover chicken in an airtight container for up to 3 days.

Notes

Serving Size Note

The above nutritional information is for 1/2 lb chicken, or 1/4 of the total recipe.

Nutrition

Calories: 296kcalCarbohydrates: 1gProtein: 48gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 145mgSodium: 126mgPotassium: 869mgFiber: 0.4gSugar: 10.2gVitamin A: 329IUVitamin C: 5mgCalcium: 16mgIron: 1mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

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