Pan-Seared Chicken with Low-Sodium Garlic Herb Sauce
Tender pan-seared chicken breasts served with a light, aromatic garlic herb sauce that enhances natural flavors without overpowering. This mediterranean-inspired chicken (low sodium) ready in about 30 minutes blends olive oil, minced garlic cloves, chopped fresh thyme into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 2, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 pieces (6 oz each) boneless skinless chicken breasts
- 2 tbsp olive oil
- 3 cloves, minced garlic cloves
- 1 tsp, chopped fresh thyme
- 1 tsp, chopped fresh rosemary
- 1/2 cup low-sodium chicken broth
- 1 tbsp lemon juice
- 1/4 tsp black pepper
- 1/8 tsp salt
Instructions
- Step 1: Pat dry 2 boneless skinless chicken breasts (6 oz each) and season both sides lightly with 1/8 tsp salt and 1/4 tsp black pepper.
- Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the chicken breasts and sear for 5-6 minutes per side until golden brown and cooked through (internal temp 165°F), then transfer to a plate and cover loosely to rest.
- Step 3: Reduce heat to medium and add 3 minced garlic cloves, 1 tsp chopped fresh thyme, and 1 tsp chopped fresh rosemary to the skillet. Sauté for 1-2 minutes until fragrant but not browned.
- Step 4: Pour in 1/2 cup low-sodium chicken broth and 1 tbsp lemon juice, scraping the bottom of the pan with a wooden spoon to deglaze and combine flavors. Cook for 3-4 minutes until the sauce reduces slightly and thickens to coat the spoon.
- Step 5: Return the chicken to the pan, spoon the sauce over it, and cook for an additional minute to warm through. Serve immediately with the herb garlic sauce drizzled on top.
Equipment for this recipe
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Frequently asked questions
How long does Pan-Seared Chicken with Low-Sodium Garlic Herb Sauce take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Chicken with Low-Sodium Garlic Herb Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Chicken with Low-Sodium Garlic Herb Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Chicken with Low-Sodium Garlic Herb Sauce for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Chicken with Low-Sodium Garlic Herb Sauce low sodium?
Yes — this recipe is tagged low sodium based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
