I’ll never forget a trip I took years ago, sitting at a small cafe overlooking the Mediterranean Sea. The food was so simple, yet bursting with flavor—sun-ripened tomatoes, bright lemon, fragrant herbs. When I was first diagnosed with high blood pressure, I was worried I’d have to say goodbye to those flavors forever. The fear that a heart-healthy diet meant a lifetime of bland, boring food was real. But I was determined to prove that fear wrong. This incredible DASH diet chicken recipe is the delicious result of that mission. It’s proof that you can have that vibrant, vacation-in-a-bite flavor right in your own kitchen.
Why Does This Recipe Work So Well for the DASH Diet?
When people hear “DASH diet,” they often just think “low sodium.” But that’s only half the story! The real magic of the DASH diet is about what you add to your plate. This recipe is a perfect example.
Instead of relying on salt, we’re loading it up with things that are fantastic for your heart:
- Potassium-Rich Tomatoes: The cherry tomatoes break down into the sauce, adding natural sweetness and essential minerals.
- Powerful Aromatics: Garlic and shallots build a deeply savory foundation.
- Lean Protein: Chicken breast keeps you full and satisfied while being naturally low in saturated fat.
This combination of ingredients is exactly why lemon chicken is good for high blood pressure—it delivers huge flavor without the sodium spike.
But How Do You Make Chicken Taste Good Without Salt?
This is the number one question I get, and the answer is my favorite kitchen secret: flavor layering! We’re not just removing salt; we’re building a symphony of tastes that makes your palate forget salt was ever the main event. It’s how you make this amazing low sodium chicken and tomato recipe so satisfying.
Here’s how we do it in this DASH diet skillet chicken:
- Get a Golden Sear: The first step is to get that beautiful brown crust on the chicken. Those browned bits on the bottom of the pan are pure, concentrated flavor.
- Use Bright Acidity: The dry white wine and fresh lemon juice do the heavy lifting here. Acidity brightens everything and mimics the satisfying zing of salt.
- Lean on Herbs: Rosemary and thyme give the dish a savory, earthy depth that salt alone could never provide. Don’t be shy with them!
What Should I Serve With This Chicken?
Because the recipe has such a fantastic built-in sauce, you’ll want something to soak it all up! To keep the meal perfectly DASH-compliant and balanced, I love serving it with:
- A side of whole-wheat couscous or quinoa.
- Steamed green beans with a squeeze of fresh lemon.
- A simple, leafy green salad with a light vinaigrette.
Here is the simple, step-by-step guide to making this beautiful one-pan meal.
Skillet Lemon Herb Chicken with Burst Tomatoes
Ingredients
- 2 tbsp 30 mL extra virgin olive oil
- ¾ cup 180 mL dry white wine, such as Sauvignon Blanc
- ¾ cup 180 mL no-salt-added chicken broth
- ⅛ teaspoon fine sea salt
- ½ teaspoon black pepper freshly ground
- 2 teaspoons dried rosemary
- 1 teaspoon dried thyme
- ¼ teaspoon red pepper flakes
- 6 5 oz / 140 g each boneless, skinless chicken breasts, trimmed of all visible fat
- 1 small shallot thinly sliced
- 3 tbsp 24 g freshly minced garlic (about 6-7 cloves)
- 2 cups 300 g cherry or grape tomatoes, halved
- ⅓ cup 50 g pitted Kalamata olives, rinsed thoroughly and halved
- ⅓ cup 80 mL fresh lemon juice (from 1-2 lemons)
- ¼ cup 15 g chopped fresh flat-leaf parsley, for garnish
Instructions
- Prepare Ingredients: Halve the tomatoes. Place the olives in a fine-mesh sieve and rinse under cold running water for 30 seconds, then pat dry and halve them. Thinly slice the shallot and mince the garlic. Juice the lemon. Pat the chicken breasts thoroughly dry with paper towels.
- Season the Chicken: In a small bowl, combine the ⅛ tsp salt, pepper, rosemary, thyme, and red pepper flakes. Sprinkle the herb mixture evenly over all sides of the chicken.
- Sear the Chicken: Place a wide, heavy-bottomed Dutch oven or skillet over medium-high heat and add the olive oil. Once the oil is shimmering, carefully place the chicken breasts in the pan in a single layer. Sear for 3-4 minutes per side, until a deep golden-brown crust forms. Transfer the seared chicken to a plate.
- Build the Sauce: Reduce the heat to medium. Add the sliced shallot to the pan and cook for 2 minutes, stirring to scrape up any browned bits from the bottom of the pan. Add the minced garlic and cook for another 30 seconds until fragrant.
- Deglaze and Simmer: Pour in the white wine, stirring to release any remaining flavorful bits. Allow the wine to bubble and reduce by about half, which should take 2-3 minutes. Stir in the no-salt-added chicken broth and fresh lemon juice.
- Braise the Chicken: Return the seared chicken to the skillet. Scatter the halved tomatoes and olives into the liquid around the chicken. Bring the sauce to a gentle simmer, then reduce the heat to low, cover the pot, and cook for 12-15 minutes, or until the chicken is cooked through and an instant-read thermometer inserted into the thickest part registers 165°F (74°C).
- Garnish and Serve: Remove the skillet from the heat. Garnish generously with fresh parsley. Serve the chicken immediately with a spoonful of the pan sauce, tomatoes, and olives.
Notes
Nutrition Information
Per serving (1 chicken breast and sauce) Calories: 335 kcal Protein: 44 g Fat: 11 g Saturated Fat: 2.3 g Carbohydrates: 7 g Fiber: 2 g Total Sugars: 3 g Sodium: 227 mg Cholesterol: 122 mgFlavorful, Heart-Healthy Dinners Are Possible!
See? No bland, boring meals here! This recipe is everything I love about the DASH diet—it’s vibrant, packed with fresh ingredients, and proves that you never have to sacrifice flavor to take care of your health. It has become my go-to DASH diet chicken recipe for a reason, and I hope it becomes one of yours, too.
What’s your favorite way to build flavor without a lot of salt? Let me know your own tips in the comments below!
