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There are so many different ways to make basic grilled chicken, while keeping it low sodium. If you are careful, the world is your oyster. With kosher chicken you do have to be a lot more careful, as kosher chicken is salted as part of the kashering process. Keep in mind that an Empire 4 oz chicken cutlet has 300 mg of sodium before you even begin. The key is to keep your marinades salt free, and that way you can keep your main dish under 300 mg of sodium.
There are SO many different marinades you can use, from the easy out of a bottle, to make your own.
Let's start with the easy. Mrs. Dash. Mrs. Dash makes a sweet teriyaki marinade, with zero sodium which you can put on your chicken. If you are looking for something more savory rather than sweet, Mrs. Dash also makes a Garlic Herb Marinade as well as a Garlic Lime. All zero sodium.
You can also easily make your own low sodium barbecue sauce. Dick Logue's cookbook, 500 Low Sodium Recipes, has some great barbecue sauces you can make from scratch. My personal favorite is his plain barbecue sauce which includes ingredients that you would usually have in your house anyway or are easy to get. It also requires no cooking (so no cleaning pots!) Yay! I actually triple this recipe, and freeze it in 8 oz plastic containers with lids. Then I just pull one out when I need it.
Another super easy marinade you can make yourself is using some olive oil and a spice blend. Mix the spice blend with oil and marinate with the chicken in a ziploc bag for a few hours. My favorite is Everything But the Salt Flavor God Spice.
Finally, you can come up with your own sauces, like I did with my Apricot Onion Chicken Sauce below.
The best part of Basic Grilled Chicken is that you can use it as a main dish, or add it to a salad or rice to complete your meal. It provides a low sodium protein option, while still giving you so many low sodium options for taste.
Grilled Apricot Onion Chicken
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Ingredients
- 16 Oz Chicken Breasts
- 4 Tbsp Polaner Sugar Free Apricot Preserves with Fiber
- 2 Tsp Spicify Consomme Onion Mix
- 1 Tbsp Red Wine Vinegar
Instructions
- Mix together Apricot Preserves, Consomme Onion Mix, and Red Wine Vinegar.
- Add Chicken Breasts to sauce mixture in either a small bowl or ziploc bag.
- Marinate for at least 2 hours.
- Grill chicken breast on each side using grill pan or barbecue for 5-7 minutes, or until done to your liking.