This is a very flavorful low sodium, low fat chicken main dish.
- 1½ to 2 lbs boneless chicken breasts or chicken tenders
- 2 Tbsp unsalted butter
- 2 Tbsp olive oil
- 2 Tbsp minced garlic
- 3 Tbsp lemon juice
- ½ cup Panko
- ½ Tbsp no-salt Italian Seasoning
- ½ cup ground Parmesan
- ¾ tsp thyme
- Lemon Pepper
- Preheat oven to 400 degrees. Using olive oil or baking spray, lightly oil bottom and sides of a baking dish large enough for the chicken to be in a single layer.
- Put the olive oil and butter in the baking dish. Heat the dish in the oven until the butter is melted.
- Mix the Panko, Italian Seasoning, and Parmesan in a large ziploc bag. Add the chicken to the bag. Then shake well to coat all of the chicken with the crumbs. Don’t discard the extra crumbs.
- Remove the baking dish from the oven when the butter is melted. Add the garlic, thyme and lemon juice to the dish. Stir to mix the ingredients.
- Place each piece of chicken in the dish. Then flip it over in the pan. After all the chicken is in the pan, sprinkle the remaining crumbs over the top of the chicken. Then lightly sprinkle lemon pepper on top.
- Bake uncovered in the pre-heated oven until the chicken is cooked through (about 25 minutes for chicken tenders or about 40 minutes for chicken breasts.)
- Serve over rice.
Use fresh chicken with only 3% sodium per serving instead of chicken that has been infused with a high-sodium broth.
Note that sodium percentages depend on which daily reference you use. The estimated 138 mg of sodium per serving implies that one serving of this recipe provides:
– 6% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 9% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 14% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)