This recipe for low sodium chicken and noodles offers a delicious alternative that is both heart-healthy and satisfying.
Few foods can compare to the traditional pairing of chicken and noodles when it comes to hearty lunches. Traditional recipes, however, are frequently high in sodium, which can be harmful to health, particularly for people who are trying to control hypertension or other heart-related disorders.
Ingredients
Skinless chicken breasts or thighs
Whole wheat egg noodles or any preferred low-sodium noodles
Fresh vegetables such as carrots, celery, bell peppers, and peas
Garlic and onion for flavor
Low sodium chicken broth (or homemade broth)
Fresh herbs like thyme, parsley, basil, or dill
Olive oil or cooking spray
Black pepper and other spices (like paprika or cayenne) to taste
Low Sodium Chicken and Noodles
Preparing the Chicken
Start by getting your chicken ready. Rinse the skinless chicken thighs or breasts under cold water and use paper towels to pat dry. To guarantee consistent cooking, cut the chicken into bite-sized pieces. Add a small pinch of black pepper and any other spices you like to the chicken.
Heat a tablespoon of olive oil in a big saucepan or skillet over medium heat. Add the chicken chunks in a single layer once it’s heated. The chicken should be sautéed for 5 to 7 minutes, or until golden brown all over. This method of cooking helps the chicken retain moisture and generate a deep taste.
Including Vegetables and Spices
After the chicken is thoroughly cooked, take it out of the skillet and place it aside. Add minced garlic and chopped onions to the same skillet. To add depth to your dish, you must sauté these aromatics until they are fragrant and transparent.
Add your preferred fresh vegetables next, such diced bell peppers, celery, carrots, and even peas if you’d like. These vegetables offer vital vitamins and minerals in addition to their color. Cook until they start to soften, about 5 minutes.
Making the Broth
Making a tasty broth is the next step. Add the low-sodium chicken stock (four cups should be plenty) and boil gently. The broth gives your noodles taste and acts as their foundation.
Add fresh herbs like parsley and thyme and any other spices you choose to further enhance the flavor. Without raising the salt content, a dash of paprika can provide a delicate hint of warmth.
Preparing the Noodles
Prepare your noodles as directed on the package while the broth simmers. Since whole wheat egg noodles still have that cozy texture and include more fiber than ordinary noodles, they’re a great option.
Drain the noodles, leaving a little pasta water behind, once they are al dente, or firm but tender. If necessary, this starchy water might aid in thickening your sauce.
Bringing Everything Together
Return the sautéed chicken and any collected juices to the skillet after it has been cooking for approximately ten minutes. Straight into the broth mixture, add the cooked noodles. To fully blend all the flavors, gently stir everything together.
Add the pasta water that was set aside gradually until the mixture reaches the consistency you want if it’s too thick. At this stage, taste your food and adjust the seasoning with more herbs or pepper if needed.
Last-Minute Details
For a finishing touch before serving, think about sprinkling some lemon zest or juice for brightness. This easy addition can greatly improve flavors without adding sodium.
See also: Low salt ranch dressing
Serving Suggestions
Serve your Low Sodium Chicken and Noodles warm in bowls or plates once everything has been mixed and heated completely. Use freshly chopped basil or parsley as a garnish to give some color and taste.For an even more nutrient-dense lunch, this dish goes well with steamed veggies or a side salad prepared in a mild vinaigrette. This dish is not only filling but also well-rounded due to the harmony of the chicken’s protein, the noodles’ carbohydrate content, and the vegetables’ vitamins.
Ideas for Pairing
To add even more flavor to your plate:
Serve with balsamic glaze over roasted Brussels sprouts.
Make a simple cucumber salad with lemon and olive oil.
For those who like to dip, think about serving some crusty whole-grain bread on the side!
Storage Advice
You may keep leftovers in the fridge for up to three days in an airtight container if you have any, which is frequently a great bonus. Gently reheat in the microwave or on the stove over low heat until well heated. It might be necessary to add a little water or low-sodium broth to keep it from drying out during reheating.
Options for Freezing
This recipe can be prepared in advance or doubled up for later meals; once cooled fully, freeze individual servings in freezer-safe containers. You’ll always have quick dinners on hand this way!
The Benefits of Low Sodium Cooking
There are many health advantages to lowering salt intake. Heart disease, stroke, and high blood pressure are all associated with a high sodium intake. In addition to improving your general health, choosing low-sodium meals allows you to experiment with different flavors and develop your cooking abilities.
Instead of using salt, this recipe highlights the use of fresh herbs, spices, and other foods that enhance the flavors of the chicken and noodles.
Conclusion
Low Sodium Chicken and Noodles is a tasty recipe that demonstrates that eating healthily doesn’t have to be monotonous or uninteresting. You can prepare a dinner that pleases your palate and meets your nutritional requirements by utilizing fresh ingredients and inventive seasoning techniques. Savor this hearty meal on any night of the week!
