Heart-Healthy Savory Chicken and Vegetable Rice
Savor the wholesome goodness of our Heart-Healthy Savory Chicken and Vegetable Rice, a nutrient-packed dish perfect for nourishing both body and soul. This one-pan recipe features tender, bite-sized pieces of lean chicken breast, hearty brown rice, and a vibrant medley of fresh vegetables including broccoli, spinach, and carrots, all simmered in low-sodium chicken broth for a flavorful, guilt-free meal. With fragrant garlic, paprika, and thyme adding a savory depth, and a touch of zesty lemon juice to brighten each bite, this dish strikes the perfect balance between taste and nutrition. Ready in just an hour with minimal cleanup, it’s an ideal weeknight dinner for anyone seeking a healthy, delicious, and satisfying option. Perfect for families or meal prep, this recipe ensures delicious leftovers that only get better with time.
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Recipe Information
Ingredients
- 1 pound skinless, boneless chicken breast
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 2 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 1 large onion, diced
- 1 medium red bell pepper, diced
- 2 cups broccoli florets
- 2 medium carrots, sliced
- 2 cups fresh spinach leaves
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 tablespoon lemon juice
Instructions
Clean and cut the chicken breast into bite-sized pieces.
Rinse the brown rice under cold water and set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat.
Add the chicken pieces to the skillet and cook for about 5-7 minutes, or until chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil.
Add minced garlic and diced onion to the skillet and sauté until the onion becomes translucent, about 3 minutes.
Add the diced red bell pepper, broccoli florets, and sliced carrots to the skillet. Cook for another 5 minutes, stirring occasionally.
Stir in the rinsed brown rice, mixing well with the vegetables. Let the rice toast slightly for 2 minutes.
Pour in the low-sodium chicken broth. Add paprika, dried thyme, black pepper, and salt. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let simmer for 40 minutes or until the rice is tender and has absorbed the broth.
Add the cooked chicken back into the skillet, along with fresh spinach leaves. Stir gently until the spinach wilts and everything is evenly distributed.
Finally, drizzle with lemon juice and mix well before serving.
Taste and adjust seasonings if necessary, then serve warm.
Nutrition Facts
Calories |
1480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.5 g | 62% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1850 mg | 80% | |
| Total Carbohydrate | 97.9 g | 36% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 22.7 g | ||
| Protein | 162.7 g | 325% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 316 mg | 24% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2457 mg | 52% | |
*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.
