By: Bill
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Recipe
This low sodium Baked Chicken Parmesan may seem pretty extravagant, but it’s actually an easy recipe to make. I made this recipe low sodium by skipping the store breadcrumbs and using dried bread crumbs from my Low Sodium White Bread and a canned no salt added tomato sauce. The gooey cheese topping is made with low sodium shredded Swiss and shredded Parmesan cheese. This dish is also healthier because it is oven baked and not fried!
Table of Contents
*I have recently found Seasoned Salt Free Bread Crumbs 4C on Amazon that has no salt added and has almost no sodium overall.
Low Sodium One Skillet Chicken Parmesan
Click to see all my Low Sodium Chicken Recipes
Chicken Parmesan should be made with the chicken breast butterflied and then pounded flat to no more than a ½” thick. This will give more surface area to brown up and to place bread crumbs and cheese on top. And most importantly allows the chicken to cook more evenly.
Parmesan cheese should be mixed in with the breading. It is chicken parmesan after all! It’s just enough to add taste without adding a significant amount of sodium thereby allowing you to use more of the shredded Swiss cheese to top the chicken off. Also a big plus is that the Swiss melts down to a gooey perfection.
I use a heavy spray on the pan using an olive oil cooking spray when I sauté the chicken rather than oil from the bottle. Also give the bread crumb topping a shot of the olive oil spray when going first under the broiler.
This recipe for four servings works best in a 12 inch cast iron skillet. Everything can be cooked in one skillet and it is safe in the oven during the broiling phase. I love my cast iron skillets and pans and use them 90% of the time. If you don’t have one, look into getting a cast iron skillet here, like this one on Amazon.
Let the skillet cool down a bit before adding thetomato sauce! Otherwise sauce will be spritzing all over when adding roomtemperature tomato sauce to a hot skillet.
Similar Recipes You May Want To Try
I cook with chicken a lot which means that I am trying a lot of InstantPot chicken recipes. Here are some of them to tempt you and all lowsodium:
Low Sodium Chicken Bruschetta
Low sodium Blackened chicken
Low sodium Indian buttered chicken
As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested on how you liked and served your Low Sodium Parmesan Chicken. And please share any tips you might have.
Low Sodium Chicken Parmesan
Author: Bill
June 20, 2019
Delicious low sodium chicken parmesan recipe made with melted cheese, tomatoes over pasta – baked browned in a cast iron skillet.
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Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Main Course
Cuisine Italian
Servings 4 equal portions
Calories 478 kcal
Ingredients
- 2 large boneless skinless chicken breasts (,butterflied horizontally to make 4 fillets)
- 2 tsp freshly ground pepper (divided)
- 8 oz. Spaghetti noodles (regular or whole wheat)
- 1 Tbsp extra virgin olive oil
- 1 medium onion (chopped)
- 2 Tbsp garlic pre minced from jar
- 1 28 oz. can no-salt-added crushed tomatoes (about 3 1/2 cups)
- 1/2 cup 4C seasoned salt free bread crumbs (See Note #3 for alternatives)
- 2 Tbsp Homestyle Grated Parmesan Cheese 4C low sodium (I find at Kroger)
- 1 Tbsp Italian seasoning no salt added
- 1 cup Finely Shredded Swiss cheese (I use Kroger brand)
- 3 Tbsp chopped fresh parsley
Preparation
Butterfly each chicken breast by cutting in half lengthwise to make 4 equal portions. Place between pieces of plastic wrap and pound with a meat mallet or your cast iron skillet to no more than 1/2-inch thickness. Season the chicken with pepper.
Mix breadcrumbs, Parmesan and 1 tablespoon oil in a small bowl and set aside.
Place rack to upper third of oven and preheat broiler.
Begin to cook in a separate pot 8 oz. Spaghetti, regular or whole-wheat according to directions. NO SALT! Keep warm to serve meal over.
Heat large, ovenproof skillet over medium-high heat and add 1 tablespoon oil. Add chicken and cook until nicely golden, about 2 to 3 minutes per side. Move chicken to a plate when done.
Add onion and garlic to the pan and cook to soften, 2 to 3 minutes. Remove the pan from the heat. Pour in crushed tomatoes, stirring in Italian seasoning and pepper to taste. Return the pan to medium heat and cook, stirring for 2 to 3 minutes. (See note #2)
Return the chicken and any runoff juices to the pan. Turn to lightly coat the top with the sauce.
Cover each breast with about 1/4 cup of cheese, then top with the breadcrumb parmesan mixture. Broil until the cheese is melted, about 1 minute.
Plate by placing chicken on a serving of pasta and spoon some sauce alongside, sprinkle with parsley.
Notes
- To make breadcrumbs use a slice of my very low sodium white bread. Place 2 slices on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. Two slices of bread make will make just over 1/2 cup dry breadcrumbs.
- Be sure to let the skillet cool down a bit before adding the tomato sauce! Or else the sauce/oil may spritz EVERYWHERE from the contact of lower temperature sauce to a hot skillet.
- ♥-Use my LOSO white bread for a homemade very low sodium alternative.♥- 4C Seasoned Salt Free Bread Crumbs are available on Amazon (see link above). I have not seen in grocery stores yet. I think it would be worth it as they should last you a while.
♥-Bread Crumbs Panko, Japanese Style Kikkoman were the lowest I could find in the grocery store at 35mg per 1/2 cup.
I use, own and recommend these products and ingredients used in this recipe.
Amazon Links (Details>>)
Nutrition
Serving: 4= portionsCalories: 478kcal (24%)Carbohydrates: 65g (22%)Protein: 23g (46%)Fat: 16.4g (25%)Saturated Fat: 3.7g (23%)Cholesterol: 73mg (24%)Sodium: 173mg (8%)Potassium: 1278mg (37%)Fiber: 5.8g (24%)Sugar: 12.6g (14%)Calcium: 183mg (18%)Iron: 7mg (39%)
https://tastyhealthyheartrecipes.com/main-dishes/entrees/low-sodium-chicken-parmesan/
Did you enjoy this recipe?Leave a comment and let me know how it was!
Nutrition Information – The information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.
Similar low sodium recipes you should try!
- Low Sodium Chicken Bruschetta
- Low Sodium Chicken Enchilada Stuffed Zucchini
- Low Sodium Creamy Garlic Chicken Breast
Hello, I'm Bill
Welcome! After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life. Read more…
