Heart-Healthy Savory Rice with Meat and Vegetables
Delight in the wholesome goodness of *Heart-Healthy Savory Rice with Meat and Vegetables*, a flavorful and nutrient-packed dish that’s perfect for a balanced weeknight meal. This recipe combines tender bites of seasoned chicken breast with vibrant, nutrient-rich vegetables like broccoli, red bell pepper, and peas, all nestled in a bed of fluffy brown rice cooked in low-sodium chicken broth. Elevated with fragrant garlic, onion, and fresh parsley, each bite bursts with savory and refreshing flavors. Prepared with heart-healthy olive oil and low-sodium seasoning, this dish is a guilt-free indulgence that’s as nourishing as it is satisfying. Ready in just 45 minutes, this one-pan wonder is ideal for busy cooks seeking a healthy, delicious dinner option that’s easy to make and perfect for sharing with loved ones.
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 pound chicken breast (boneless, skinless)
- 2 tablespoons olive oil
- 2 cups low-sodium chicken broth
- 1 medium carrot
- 1 medium red bell pepper
- 1 cup broccoli florets
- 0.5 cup frozen peas
- 1 small onion
- 2 garlic cloves
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Rinse the brown rice under cold water and drain well.
In a medium saucepan, combine the rinsed rice and 2 cups of low-sodium chicken broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes, or until the rice is tender and has absorbed the liquid.
While the rice is cooking, prepare the vegetables. Dice the carrot, red bell pepper, and onion. Mince the garlic cloves. Chop the parsley finely.
Cut the chicken breast into bite-sized pieces.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken pieces, season with a pinch of salt and pepper, and cook until browned and cooked through, about 5-7 minutes.
Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Sauté the onion, garlic, and carrot for about 3 minutes, or until the onion becomes translucent.
Add the red bell pepper, broccoli florets, and peas, and continue to cook for another 5-7 minutes until the vegetables are tender-crisp.
Return the cooked chicken to the skillet along with the cooked rice. Stir to combine.
Season the dish with the remaining salt and pepper to taste. Stir in the chopped parsley.
Serve the savory rice hot, garnished with extra fresh parsley if desired.
Nutrition Facts
Calories |
1461 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1745 mg | 76% | |
| Total Carbohydrate | 90.2 g | 33% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 20.0 g | ||
| Protein | 161.3 g | 323% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 208 mg | 16% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2121 mg | 45% | |
*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.
