Easy Low-Sodium Chicken Breast Recipe

• 份量: 2 servings
• 准备时间: 5 minutes
• 总时间: 1 hour 17 minutes

配料

2 boneless skinless chicken breasts (pounded to even thickness, about 1/2 or slightly more)

2 tablespoons white wine vinegar

1 teaspoon olive oil

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1/2 teaspoon fresh ground pepper

1 teaspoon parsley flakes

步骤

1. Place the chicken in a gallon-sized resealable plastic bag and pound the chicken with the flat side of the meat mallet to 1/2 inch - 3/4 inch thick so that it has an even thickness throughout.

2. Add all other ingredients to the bag and close the bag. Mix the marinade and the chicken together by gently kneading the bag until the mixture is well combined. Place chicken in marinade and refrigerate for at least an hour.

3. Preheat the oven to 375 degrees F/190 degrees C.

4. Spray grill pan with non-stick cooking spray and set the pan on high heat on the stovetop. Let the pan get very hot first - this is essential! It should take at least 5 minutes.

5. When the grill pan is good and hot, add chicken with tongs. Don't move or touch it for exactly 1.5 minutes! Then, turn it over and grill the other side for exactly 1.5 minutes. Now, place the whole thing in the oven for 8-10 minutes.

6. Remove from oven and use an instant read thermometer. Chicken is done when internal temperature is 165 degrees F.

7. Let stand on a plate for about 5 minutes before serving.

备注

To make this recipe even simpler, I suggest adding the ingredient directly to the resealable plastic bag and kneading until it's well mixed.

It is best to season your cast iron grill pan before its first use, even if the pan comes pre-seasoned.

营养

• 卡路里: 154 kcal
• 总脂肪: 5 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 3 g
• 反式脂肪: 1 g
• 胆固醇: 72 mg
• 钠: 133 mg
• 总碳水化合物: 1 g
• 膳食纤维: 1 g
• 总糖: 1 g
• 蛋白质: 24 g