High Protein Savory Rice with Vegetables and Chicken
Elevate your mealtime with this High Protein Savory Rice with Vegetables and Chicken, a wholesome one-pan dish packed with vibrant flavors and nutrient-rich ingredients. Featuring tender, seasoned chicken breast, hearty brown rice, and a medley of colorful vegetables like broccoli, carrots, and red bell pepper, this recipe is both satisfying and loaded with vitamins. Perfectly simmered in chicken broth and enhanced with a hint of soy sauce and fresh parsley, it delivers a savory, balanced taste in every bite. Designed for healthy eating, this protein-packed recipe is ideal for meal prep or a nourishing family dinner. Ready in under an hour, it's a delicious, easy-to-make option to fuel your day and reclaim comfort food with a healthy twist.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 2 tablespoons olive oil
- 1 cup brown rice
- 2.5 cups chicken broth
- 1 medium onion, diced
- 2 medium carrot, diced
- 1 medium red bell pepper, diced
- 1 cup broccoli florets
- 0.5 cup frozen peas
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by rinsing the brown rice under cold water to remove excess starch. Set aside.
Cut the chicken breast into bite-sized pieces. Season with a pinch of salt and pepper.
In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat.
Add the chicken pieces to the skillet and cook until they are golden brown and cooked through, about 6-8 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and minced garlic, sautéing until the onion is tender and translucent, about 3 minutes.
Stir in the diced carrots, red bell pepper, and broccoli florets. Cook for another 5 minutes, or until the vegetables start to soften.
Add the rinsed brown rice to the skillet, stirring well with the vegetables.
Pour in the chicken broth and soy sauce. Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and let it simmer for 25 minutes, or until the rice is tender and has absorbed most of the liquid.
Add the cooked chicken back to the skillet along with the frozen peas. Stir well to combine everything.
Season with additional salt and ground black pepper to taste. Let the mixture cook for another 2 minutes to heat the peas.
Remove the skillet from heat. Stir in the chopped fresh parsley.
Fluff the rice with a fork before serving. Enjoy this delicious and protein-rich savory rice dish warm.
Nutrition Facts
Calories |
1578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.0 g | 63% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 5392 mg | 234% | |
| Total Carbohydrate | 95.3 g | 35% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 21.8 g | ||
| Protein | 182.8 g | 366% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 297 mg | 23% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 3010 mg | 64% | |
*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.
