Heart-Healthy Lemon Herb Chicken and Rice Bowl
Bright, zesty, and packed with nourishing ingredients, this Heart-Healthy Lemon Herb Chicken and Rice Bowl is the perfect balance of flavor and wellness. Featuring tender slices of seasoned chicken, cooked to golden perfection and coated in a fresh lemon-herb dressing, this dish delivers bold citrus notes complemented by fragrant parsley and thyme. Paired with fluffy, fiber-rich brown rice simmered in low-sodium chicken broth and a generous handful of vibrant baby spinach, this bowl is as wholesome as it is satisfying. Perfect for busy weeknights, this recipe comes together in just 45 minutes and is loaded with heart-healthy benefits, making it a deliciously guilt-free option for dinner. Enjoy this wholesome meal bursting with fresh, homemade flavor that will leave your taste buds and heart happy!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 1 large lemon
- 0.25 cup fresh parsley
- 1 tablespoon fresh thyme
- 2 tablespoons olive oil
- 1 minced garlic clove
- 2 cups baby spinach
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Begin by thoroughly rinsing the brown rice under cold water, then place it in a medium saucepan with the low-sodium chicken broth. Bring to a boil over medium-high heat, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit covered for a few more minutes.
While the rice is cooking, prepare the chicken by cutting each breast into thin slices. Season with black pepper and a small pinch of salt.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
Add the chicken slices to the skillet, cooking for 4-5 minutes on each side or until cooked through and lightly golden brown.
While the chicken is cooking, zest and juice the lemon. In a small bowl, combine the lemon zest and juice with the remaining olive oil, chopped parsley, and thyme.
Once the chicken is cooked, pour the lemon herb mixture over the chicken in the skillet, turning the chicken pieces to coat them evenly. Cook for another 2 minutes, allowing the flavors to meld together.
Add the baby spinach to the skillet, stirring gently, and cook until just wilted, about 1 minute.
To assemble the bowls, divide the cooked brown rice among four bowls. Top with the lemon herb chicken and a generous portion of the cooked spinach. Garnish with additional fresh parsley if desired and serve immediately.
Nutrition Facts
Calories |
1128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.7 g | 56% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1056 mg | 46% | |
| Total Carbohydrate | 59.6 g | 22% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 4.7 g | ||
| Protein | 120.1 g | 240% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1230 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
