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5 from 1 vote

Easy Low-Sodium Chicken Breast Recipe

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This low-sodium chicken is made in a cast-iron skillet and comes out juicy and delicious every single time.
Prep Time:5 mins
Cook Time:12 mins
Marinating Time:1 hr
Total Time:1 hr 17 mins




  • Meat Mallet
  • Gallon-sized resealable plastic bag
  • Cast Iron Grill Pan
  • Cooking Spray
  • Tongs
  • Food Thermometer


  • 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


  • 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.
  • 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.
  • Preheat the oven to 375 degrees F/190 degrees C.
  • 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.
  • 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.
  • Remove from oven and use an instant read thermometer. Chicken is done when internal temperature is 165 degrees F.
  • Let stand on a plate for about 5 minutes before serving.


To make this recipe even simpler, I suggest adding the ingredients 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


Serving: 1serving | Calories: 154kcal | Carbohydrates: 1g | Protein: 24g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 72mg | Sodium: 133mg | Potassium: 441mg | Fiber: 1g | Sugar: 1g | Vitamin A: 38IU | Vitamin C: 2mg | Calcium: 12mg | Iron: 1mg
Course: Main Course
Cuisine: American
Keyword: baked chicken breast, low-sodium chicken, oven baked chicken
Servings: 2
Calories: 154kcal
Author: Carrie Ypma