Heart-Healthy Savory Chicken with Rice
Treat yourself to a delicious, nutritious meal with this Heart-Healthy Savory Chicken with Rice recipe, a perfect combination of vibrant flavors and wholesome ingredients. Succulent skinless, boneless chicken breasts are seasoned with aromatic dried thyme and rosemary and paired with nutrient-packed brown rice, all simmered in low-sodium chicken broth for added depth. Fresh vegetables like carrots, red bell peppers, and onions contribute a medley of textures and natural sweetness, while a dash of lemon juice and fresh parsley brighten each bite. This easy-to-follow dish is low in saturated fat, rich in fiber, and ideal for anyone seeking a light yet satisfying meal. Prepped in just 15 minutes, it’s ready to be plated in under an hour and serves four, making it a great choice for a busy weeknight dinner or a mindful eating plan.
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Recipe Information
Ingredients
- 4 pieces skinless, boneless chicken breasts
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 pieces garlic cloves, minced
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried rosemary
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice under cold water and drain.
In a medium saucepan, bring the low-sodium chicken broth to a boil.
Add the rinsed brown rice, cover, and reduce heat to low. Let it simmer for about 35 minutes or until the liquid is absorbed and the rice is cooked through.
Meanwhile, season the chicken breasts with ground black pepper on both sides.
Heat olive oil in a large skillet over medium heat.
Add the chopped onion and minced garlic to the skillet and sauté until the onions are translucent, about 3 minutes.
Add the diced carrot and red bell pepper to the skillet and cook for another 5 minutes, until the vegetables are tender.
Push the vegetables to one side of the skillet and add the chicken breasts.
Cook the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
Sprinkle dried thyme and dried rosemary over the chicken and vegetables, stirring gently to combine.
Once the rice is ready, fluff it with a fork and add it to the skillet, mixing well with the vegetables.
Drizzle lemon juice over the chicken and rice mixture and sprinkle with freshly chopped parsley.
Serve the savory chicken with rice hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1668 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.7 g | 55% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 718 mg | 31% | |
| Total Carbohydrate | 79.8 g | 29% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 16.8 g | ||
| Protein | 229.3 g | 459% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 203 mg | 16% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2640 mg | 56% | |
*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.
