Heart-Healthy Savory Chicken Over Rice
Discover the ultimate comfort meal with our 'Heart-Healthy Savory Chicken Over Rice' recipe, a dish designed to nourish your body without sacrificing flavor. Tender, marinated chicken breasts are seasoned with a fragrant blend of oregano, thyme, rosemary, and garlic, then pan-seared to perfection. Paired with wholesome brown rice simmered in low-sodium chicken broth and sautéed spinach for a boost of greens, this recipe is a deliciously balanced option that’s perfect for weeknight dinners. Finished with a bright splash of lemon juice and fresh parsley, this meal not only packs bold flavor but is also heart-healthy and easy on sodium—with the entire cooking process completed in under an hour. Serve this savory medley warm and enjoy a dish that tastes indulgent while supporting your wellness goals!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1.5 cups low-sodium chicken broth
- 1 cup brown rice
- 3 cloves garlic
- 1 medium onion
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon dried rosemary
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
- 2 cups spinach
Instructions
Begin by preparing the ingredients: mince the garlic, dice the onion, and chop the parsley.
In a medium bowl, combine the chicken breasts with olive oil, garlic, oregano, thyme, rosemary, black pepper, and salt. Mix well to coat and set aside to marinate while you prepare the rice.
In a medium saucepan, add the chicken broth and bring it to a boil. Stir in the brown rice, reduce the heat to low, cover, and let it simmer for about 20-25 minutes, or until the rice is tender and liquid is absorbed.
While the rice is cooking, heat a non-stick skillet over medium heat. Add the marinated chicken breasts and cook for about 5-7 minutes on each side or until golden brown and cooked through, reaching an internal temperature of 165°F (74°C).
Once the chicken is done, transfer it to a plate and cover with foil to keep warm.
In the same skillet, add the diced onion and sauté for 2-3 minutes until softened and translucent. Stir in the spinach and cook until wilted, about 2 minutes.
Return the chicken to the skillet, sprinkle with lemon juice, and let it simmer together for 1-2 minutes to blend the flavors.
Serve the chicken over a bed of brown rice, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
1352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1699 mg | 74% | |
| Total Carbohydrate | 70.1 g | 25% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 10.2 g | ||
| Protein | 153.4 g | 307% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 190 mg | 15% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1936 mg | 41% | |
*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.
