Low Sodium Mushroom Garlic Chicken in the most delicious saucy mushroom garlic sauce and is even tastier than it looks! I kept getting bigger spoons to do my taste tests. Don’t even bother looking at the standard high sodium canned cream of mushroom soup to make this. And don’t worry, it is a super supper, easy to do!
I eat lots of chicken now after my stroke and I hate having a bland, plain hunk of chicken. This is an excellent saucy mushroom garlic sauce choice for lean chicken breast meat, adding richness and savory succulence!
Besides the spiced golden brown chicken, the sauce is the real throw down for your taste buds. Add more garlic or mushrooms if you like, or double up on the sauce and pour over veggies, pasta, or rice by itself.
I could barely refrain from taking spoonfuls of this sauce to taste test, it tasted so good on my tongue. It was really tempting to ladle some in a mug and just sip on it. Next time, I am going to double up on the sauce and maybe develop a soup version recipe in the future.
| Typical sodium amount per serving | 500-900mg |
| Sodium per serving for this recipe | 153mg |
| Calories per serving | 253 |
| Makes 4 = Servings | 1 |
Sodium in this recipe
Sodium levels in most recipes appear to be between 500 – 900mg of sodium per serving. My low-sodium saucy mushroom garlic chicken comes in with it having just 153mg of sodium per serving.
This recipe makes 4 servings which includes a half chicken breast that would be a little over 4oz for a regular meal. Along with an equal portion for a generous slathering of sauce and mushrooms with the chicken and sides.
Ingredients
- Boneless skinless chicken breast – Butterflied and pounded flat for even cooking. Cut each half of the breast into 1/3’s or 1/4’s after cooking.
- Soy milk, nonfat yogurt, and ricotta cheese part skim milk – Creates the creamy sauce while cutting the amount of fat.
- Unsalted chicken broth – Provides a flavorful base liquid for the sauce.
- Mushrooms – I used baby bella mushrooms. Go ahead and use your favorite. 8oz. needed.
- Chopped onions – Large chopped to spear on a fork with your mushrooms and chicken.
- Pre-minced garlic – Sautes beautifully with mushrooms and onions. Pre-minced eliminates the hassle of cutting raw garlic.
- Olive oil + butter – For searing chicken and sauteing onions, mushrooms, and garlic.
- Cornstarch + water – Thickens the sauce if desired.
- Spices – Garlic and onion powder, ground pepper, smoked paprika (paid link), Mrs. Dash original table blend salt-free. I found these melded into the taste I was looking for. Feel free to change or use it as a base and add your favorite no-salt spice.
Find the full printable recipe with specific measurements below.
The Mushrooms make the dish
I have never been a huge mushroom fan. However, I do like the mushroom taste as in mushroom soup but, in this sauce, they are so good! (Not a fan of the texture of large mushroom pieces, I just like the taste.) But, the mushrooms add an awesome flavor to this dish that easily makes me get over my dislike.
I used the pre-sliced Baby Bella mushrooms and it couldn’t be easier. But a portabella mushroom would be good too. I plan on trying that next time.
How to cook
Step 1 –Sear chicken fillets to a nice golden brown. Cook to about 155-160°F check with insta read thermometer. The chicken will be finished in the sauce later.
Step 2 – Remove chicken and saute onions in olive oil till translucent. (5 minutes)
Step 3 – Add and saute mushrooms until they are tender and the excess liquid cooks away.
Step 4 – Add garlic and finish saute for another minute. Stir frequently.
Step 5 – Mix unsalted chicken broth, soy milk, yogurt, and ricotta cheese together then pour and stir into vegetable mix. Scrape pan bottom to deglaze.
Step 6 – Bring to a low simmer for 10 minutes stirring occasionally. Serve with your favorite side dish.
Find the full printable recipe with specific instructions below.
Want more sauce?
The flavors of this saucy mushroom garlic sauce are simply mouthwatering.
If you would like more sauce, then go ahead and double up the sauce portion and you’ll be especially pleased. I kept taste testing it while I was doing the final cook and I just couldn’t stop. Plus, with more sauce, you can pour it over your vegetable side dish or sop it up with a crusty piece of bread.
Even if the chicken is eaten up, you can continue to use the sauce on other side dishes or even a hamburger, Yum! I am going to look into making this into a soup or basic side sauce out of this soon, hopefully.
If you want a slightly thicker sauce, you can dust in and stir some cornstarch before adding in the chicken. Slowly add a teaspoon at a time to thicken.
How to cook your chicken breasts
First, cut the chicken breast in half lengthwise as if you were butterflying them (same concept). Use the flat side of a meat mallet to pound the chicken to an even flatness for even cooking. It also provides more surface area to turn into a flavorful golden-brown outside coating!
I cover (top) the chicken with a plastic grocery bag when pounding with the meat mallet.
Depending on the size of your pan you need to avoid over-crowding in the pan. Sear breasts in batches if need be. I can fit four pieces at a time in my large 12” cast iron skillet. Doing so will help lock in moisture and result in the evenly cooked, juicy, flavor-packed chicken bite you want! Otherwise, they won’t brown nearly as nicely and you end up with steamed, rubbery bland chicken.
Once the chicken is in the pan, don’t move the chicken for a full five minutes, don’t peek, poke, or try to flip the chicken. If the chicken doesn’t easily flip with tongs, it’s not ready for flipping yet — and it won’t be golden brown.
Flip the chicken breast half one time only and don’t touch it again and cook for a crusty golden-brown color on each side.
Be sure to use a meat thermometer so as not to overcook your chicken. Remove chicken from pan at (160°F) for juicy chicken when finished with the dish. It will continue cooking a bit when removed and also added back into the sauce.
After removing the chicken and it has cooled enough to handle, I cut each breast half into thirds. I do this while the sauce is cooking up.
Ideas to serve with
This saucy mushroom garlic chicken recipe is easy and can be paired with lots of possibilities when it comes to choosing a side dish. Some of the best options for this chicken recipe include…
- Zucchini, cauliflower, cauliflower or broccoli
- Mashed potatoes
- White or brown rice
- Over pasta!
FAQ’s about Low Sodium Creamy Garlic Chicken
This saucy mushroom garlic chicken recipe is best for up to 3 days in the refrigerator. Store the leftovers in an airtight container. You can also freeze this dish in an airtight container for 1-2 months.
Reheat covered in the microwave with a tablespoon of water mixed with the sauce to add a little moisture. The sauce may separate after being stored and cooled so give it a quick stir after reheating.
Yes, anywhere from 2-3 days for maximum guest worthy freshness. Reheat in a pot over medium-low until just bubbling for 10-15 minutes. See above for individual portions.
Please let me know how this Low Sodium Saucy Mushroom Garlic Chicken turns out for you in the comments and a rating! I’m always eager for your feedback and hope my recipes turn out amazing for you. You can also follow me on Facebook and Pinterest to hear about new recipes.
Low Sodium Saucy Mushroom Garlic Chicken
Ingredients
- 2 boneless skinless chicken breasts (cut in half lengthwise, pounded flat to even thickness, and patted dry)
- 2 teaspoon Mrs. Dash Original Table Blend seasoning no salt
- 1 1/2 teaspoons smoked paprika
- 1/4 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 1/2 Tablespoon Olive oil
- 1 Tablespoon unsalted butter
- 1 medium yellow onion, large diced
- 2 Tablespoon pre-minced garlic (jarred or more to taste)
- 1 (8oz package) mushrooms, sliced (I use Baby Bella)
- 1 cup chicken broth unsalted
- 3/4 cup soy milk
- 3/4 cup yogurt plain non-fat
- 1/4 cup ricotta cheese part skim milk
- 2 Tablespoon nutritional yeast1 (optional)
- parsley to top (optional)
Preparation
- Season breasts with garlic powder, paprika, Mrs. Dash, black pepper and onion powder mix. Rub seasonings into and over the breast.
- Preheat pan over medium-high heat and add 1 Tbs olive oil. Sear breasts till nicely browned about 5 mins on each side or no more than 160°F.
- Reduce heat to medium and remove breasts and set aside. Add butter to melt, then add in and stir onions. When onions become translucent, add in mushrooms to cook just slightly. Add pre-minced garlic and stir for 1 minute.
- While chicken is cooking – in a small bowl mix together chicken broth, soy milk, yogurt, and ricotta till smooth.
- Add the above liquid mix to the sauteed vegetables and scrape the pan bottom to loosen any seared bits. Let cook for about 5 minutes stirring occasionally. Season with other seasonings to taste as needed. While the sauce is cooking, slice the chicken into thirds.
- Place chicken back in the pan and spoon sauce over top with a large basting spoon. Continue to heat on medium-low for about 5 minutes. Plate and top with parsley if desired. Enjoy!
Notes
- Nutritional Yeast has a parmesan flavor with no added sodium.
- To thicken the sauce – use 1 Tbsp cornstarch mixed with 1 Tbsp water. Slowly pour in pot while stirring a bit at a time.
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
https://tastyhealthyheartrecipes.com/main-dishes/entrees/low-sodium-saucy-mushroom-garlic-chicken/© 2024 Tasty Healthy Heart Recipes
This recipe is outstanding. If I could give it more stars I would. I make this once a week. Best ever
This recipe was delish. My husband has been put on a low sodium diet and it has been a challenge finding tasty salt free meals. This one hit the mark. Will definitely make it again.
Thanks Lynne!
This was delicious. By any chance do you have Bel Gioiso Parmesan available near you? Our Safeway and Grocery Outlet both carry it and it is only 45 mg sodium per TBSP. I think Costco might also have it.
Thanks Debbie, Not sure about that brand I will keep an eye out for it.
This recipe tastes like it came from a 5 star restaurant. I LOVED it! I still can’t believe I made this myself, and how easy it was to make. Bill, I just want to say thank you for all the low-sodium recipes you have shared. I have tried many, and been pleased every time. It has been a life changer since I have had to reduce my sodium intake to 300 mg or less a meal. I have been sharing your recipes with many, but this one will go to everyone I know.
Thank you again, Sir! I look forward to trying the rest of your recipes.
Thanks so much for your comment Brian! Hope you enjoy the other recipes.
This recipe was very, very good….I halved the chicken amount, but as you suggested kept the same amounts for the sauce. That worked out great. I did however need to change a couple of things since I realized after I had started the recipe, I didn’t have cream and my grocery store was out of mascarpone. I added about 1/4 cup of white wine instead of the cream and simmered for a longer time and it thickened up nicely and then melted a half slice of Boars’ Head low sodium provolone on top of each chicken breast. It was divine and felt like a dinner out type of dish! Will certainly do again and also do it when I have all the right ingredients! I have tried several of your recipes and all have turned out splendidly. Thanks for sharing them all and I look forward to a pizza dough recipe once you have it perfected! 🙂
Hi Cheryl, Sounds like it turned out great! Thanks for your comment. Pizza dough is coming I promise, Haha. Bill
Hey Bill….I’m confused about the nutrition values. The nutrition counts in the context of the recipe differ from those that are underneath under Nutrition Facts……which one has the correct values?…it is very important to me since my husband is a heart bypass patient with congestive heart failure, so sodium and cholesterol and sat. fat values are critical to follow. I want to try this recipe but not sure if I should depending on the nutrition facts. Also I will need to half the recipe. Thanks for your input!
Hi Cheryl, Somehow I must have inserted the wrong nutrition label. I have updated (2/12/22) with the correct one from my notes. The numbers in the context of the recipe match my notes.
For halving the recipe I would be tempted to just cut the chicken in half and keep the sauce the same amount. When I made this, I put sauce on veggies, rice etc. It was really, really good. I was thinking before, I might turn it into some type of soup recipe.
Thanks, Bill
Bill – this was my first attempt at your recipes and this one was a BIG HIT! My husband loved it with unfortunately the addition of salt for him but it was just right for me. I have high blood pressure and after 3 X with over 200 / 99 readings have drastically reduced my salt and lost 14#. I love your Italian dressing too but have to say that I have the worst time printing out your recipes. Each one cut out ingredients when printed so is the only way to have more success to download the access online forms? I found you on Pinterest.
Thank you –
Nancy
Hi Nancy, I am so happy you enjoyed this! Great job job on losing the 14! Eating low sodium has definitely helped my B.P. levels after plateauing on the meds, (I hate taking pills) so keep at it. It gets easier and easier, I hardly even think about it anymore except for writing for this website.
I will look into the printing problem, thank you for alerting me.
Thank you so much for the comment and rating!
Bill