Gentle Low-Sodium Dinner Recipes for Two
Simple, heart-friendly dinners can be soft, tasty, and quick. This small-batch skillet gives you a creamy, lemony chicken with very little added salt, built for 1–2 servings and one-pan cleanup.
Cooking for one or two should be low-effort. This recipe keeps steps short, uses everyday ingredients, and ends with a soft texture that’s easy to chew.
You’ll find swaps for lower sodium, tips to make the dish lighter, and ways to stretch the meal into two lunches without extra fuss.
Ingredients You’ll Need
- 1 small boneless, skinless chicken breast (about 6–7 oz) or 1 cup cooked, shredded chicken
- 1 tablespoon olive oil
- 1 small shallot or 1/4 small onion, finely chopped
- 1 small garlic clove, minced
- 1 small carrot, peeled and thinly sliced
- 1 small zucchini, diced
- 1/2 cup low-sodium chicken broth (unsalted homemade or low-sodium store brand)
- 1/4 cup plain low-fat yogurt or plain dairy-free yogurt
- Juice of 1/2 lemon (about 1 tablespoon)
- 1/2 teaspoon dried thyme or 1 tablespoon fresh chopped thyme
- Freshly ground black pepper to taste
- 2 tablespoons chopped fresh parsley for garnish
- Optional: 1/4 cup cooked white beans (cannellini) for extra creaminess and soft texture
You can serve this creamy chicken skillet with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Prepare the chicken: Slice the chicken breast thinly across the grain so it cooks faster and is easier to chew. Pat dry and set aside.
- Warm the pan: Heat the olive oil in a medium nonstick skillet over medium heat.
- Sauté aromatics: Add the shallot or onion and cook about 2 minutes until soft, then add minced garlic and cook 20–30 seconds until fragrant.
- Brown the chicken: Add the sliced chicken and cook 3–4 minutes per side until lightly golden but not fully cooked through.
- Add vegetables and broth: Stir in the carrot, zucchini, thyme, and the low-sodium broth. Bring to a gentle simmer, cover, and cook 6–8 minutes until vegetables and chicken are very tender.
- Finish the sauce: Remove the skillet from heat and stir in the yogurt or dairy-free yogurt, lemon juice, and beans if using. Taste and season with freshly ground black pepper, avoiding extra salt.
- Make it extra soft (optional): For a very soft texture, let the skillet sit covered for 5 minutes, then shred the chicken with two forks if desired.
- Garnish and serve: Sprinkle with chopped parsley and serve warm with a soft side like rice or mashed potatoes.
Tips and Easy Variations
Dairy-free and swaps
- Use plain unsweetened coconut or soy yogurt instead of dairy yogurt for a dairy-free finish.
- Replace chicken with extra white beans or 6 oz firm tofu cut into cubes for a vegetarian version.
- Add 1/4 cup cooked beans for extra creaminess and softer texture.
Texture and low-sodium tips
- Simmer a few extra minutes and shred the chicken for very easy chewing.
- Use low-sodium broth and skip added table salt if you need to limit sodium.
- Brighten flavor without salt with lemon zest or a pinch of smoked paprika.
Serving ideas
- Serve with soft sides like rice, mashed potatoes, or bread for a gentle meal.
- Try the same lemon-herb finish with white fish like cod for an alternative protein.
- If using pre-cooked chicken, stir it in at the end just to warm through to avoid drying.
Remember
- Rely on lemon, herbs, and yogurt for brightness instead of adding salt.
- Slice thin or shred the chicken after cooking to make chewing easier.
- Use low-sodium broth and cook until vegetables are very soft for gentler digestion.
Storage and Leftovers
Fridge
Cool leftovers quickly and refrigerate in a sealed container for up to 3 days.
Freezer
Freezing is possible for up to 1 month, though texture is best when kept in the fridge.
Reheating
Reheat gently in a skillet with a splash of low-sodium broth to loosen the sauce and keep it creamy.
Conclusion
Give this recipe a try for a small, gentle, low-sodium dinner that’s quick and satisfying.
The dish highlights fresh lemon and herbs instead of salt, so it’s kind to the heart and easy to digest.
FAQ
Can I use pre-cooked rotisserie chicken?▶
Yes — use about 1 cup shredded rotisserie chicken and add it at the end to warm through so it stays moist and doesn’t dry out.
What if I don’t have low-sodium broth?▶
Use water plus a splash of lemon and extra herbs. Beans or yogurt will add creaminess and flavor without adding salt.
