Heart-Healthy Roasted Chicken Rice
Discover the wholesome goodness of Heart-Healthy Roasted Chicken Rice, a balanced and flavorful dish perfect for busy weeknights or hearty family dinners. This recipe combines tender, marinated boneless chicken breasts roasted alongside a vibrant medley of broccoli, red bell pepper, and carrot, creating a nutrient-packed meal that's as colorful as it is delicious. Served over fluffy brown rice cooked in savory low-sodium chicken broth, this dish is elevated with a touch of fresh parsley for brightness. Featuring heart-friendly ingredients like olive oil, garlic, and aromatic herbs such as thyme and rosemary, this recipe is low in saturated fat and high in flavor. Ready in just an hour, it’s an easy one-pan solution for a nourishing, comforting meal.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 cup brown rice
- 2.5 cups low-sodium chicken broth
- 2 cups broccoli florets
- 1 medium red bell pepper
- 1 large carrot
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Place the chicken breasts in a shallow dish. Drizzle 1 tablespoon of olive oil and 2 tablespoons of lemon juice over them.
Sprinkle garlic powder, dried rosemary, dried thyme, black pepper, and salt evenly on both sides of the chicken.
Cover the dish and let the chicken marinate in the fridge for at least 15 minutes.
While the chicken is marinating, rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed brown rice and low-sodium chicken broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 30-35 minutes or until the rice is tender and the liquid is absorbed.
Meanwhile, chop the broccoli florets, bell pepper, and carrot into bite-sized pieces.
On a baking sheet, spread the chopped vegetables and drizzle with the remaining tablespoon of olive oil. Toss to coat.
Place the marinated chicken on the baking sheet with the vegetables. Roast in the preheated oven for about 20-25 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).
Remove the chicken from the oven and let it rest for 5 minutes before slicing.
Fluff the cooked brown rice with a fork and mix in the roasted vegetables.
Serve the sliced chicken on top of the rice and vegetable mixture. Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1219 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.5 g | 57% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1730 mg | 75% | |
| Total Carbohydrate | 76.7 g | 28% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 13.1 g | ||
| Protein | 127.3 g | 255% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 206 mg | 16% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1544 mg | 33% | |
*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.
