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Low Sodium Chicken Kiev

This freezer staple is something I would easily toss in the oven on a busy Saturday night before I went loso. I'm sure you can imagine, but those teeter around 600mg pre-made.


To my surprise, they were so easy to make from scratch. This is easily something tossed together on a weeknight. Even more convenient, they can be prepped through until just before baking and frozen. These may have earned a spot next to my homemade frozen burritos!


This serves 4, at 145 mg per serving. But if you don't want to share, and there's no judgement here if you don't, this serves 2 at 288 mg.


Low sodium chicken kiev
Low sodium chicken kiev

Ingredients

Herb Butter

  • 1 stick unsalted butter

  • 1 shallot, minced

  • 1 tablespoon parsley

  • 1 tsp tarragon

  • 1/2 tsp garlic powder

  • Ground pepper, measure with your heart


Combine and shape into a small brick. Put in fridge until firm.


Chicken

  • 2 chicken breasts, butterflied, pounded flat

  • 1/2 cup panko crumbs

  • 1/2 cup flour

  • 2 large eggs, lightly beaten

  • 2 tsp low sodium brown mustard

  • 1/4 tsp ground pepper


Directions

  1. Preheat oven to 350° F

  2. With chicken cut side up, place half the butter on each breast, near the smaller end of the breast.

  3. Starting from the smaller end, roll the chicken over the top of the butter. Fold on the sides of the breast and continue rolling the chicken around the butter. Press the seams to close.

  4. Combine the flour and pepper in a shallow dish. Combine mustard and egg in a 2nd shallow dish. Place panko in a 3rd shallow dish.

  5. Working with a single breast at a time, coat in flour, then dredge in the egg mixture. Finish by coating in panko, pressing on to coat. Place on baking sheet and repeat with remaining chicken.

  6. Bake 45 minutes or until the chicken reaches 160° F.

  7. Rest for 5 minutes prior to serving.

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