High Protein Savory Chicken with Rice
Indulge in a wholesome and flavorful meal with this High Protein Savory Chicken with Rice recipe, perfect for a nutritious weeknight dinner. Tender, protein-packed chicken breast is seared to perfection alongside aromatic garlic, onion, and a touch of fresh ginger, creating a mouthwatering base for this one-pot wonder. Combined with hearty brown rice, vibrant bell peppers, and nutrient-rich baby spinach, this dish is elevated with the umami richness of low-sodium soy sauce and a hint of zesty lemon juice. Simmered in flavorful chicken broth for ultimate comfort, this recipe is not only packed with protein but also a great source of fiber and vitamins. Ready in just under an hour, it’s a balanced, satisfying option for meal prep or family dinners, with a pop of fresh parsley to round out the flavors. Whether you’re fueling up after a workout or craving a cozy, healthy meal, this savory chicken and rice dish checks all the boxes!
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Recipe Information
Ingredients
- 500 grams chicken breast
- 200 grams brown rice
- 2 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 1 medium bell pepper
- 3 tablespoons low-sodium soy sauce
- 500 milliliters chicken broth
- 1 teaspoon ginger
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons parsley
- 100 grams baby spinach
- 2 tablespoons lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear, then set aside.
Dice the chicken breast into bite-sized pieces. Chop the onion and bell pepper, and mince the garlic cloves.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the onion and sauté for 2-3 minutes until it becomes translucent.
Add minced garlic and ginger to the pot, stirring for another minute until fragrant.
Increase the heat to medium-high and add the diced chicken to the pot. Cook, stirring occasionally, until the chicken is browned on all sides, about 5-6 minutes.
Stir in the chopped bell pepper and continue to cook for 2 minutes until it starts to soften.
Add the rinsed brown rice to the pot along with the chicken broth, low-sodium soy sauce, black pepper, and salt. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer for about 35-40 minutes, or until the rice is cooked and has absorbed most of the liquid.
Once the rice is tender, stir in the baby spinach and lemon juice, cooking for an additional 2-3 minutes until the spinach wilts.
Remove the pot from heat and sprinkle freshly chopped parsley over the dish before serving.
Serve hot and enjoy your savory, high protein chicken with rice.
Nutrition Facts
Calories |
1403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 5593 mg | 243% | |
| Total Carbohydrate | 82.3 g | 30% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 13.0 g | ||
| Protein | 164.7 g | 329% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2543 mg | 54% | |
*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.
