Low Fat Lemon Herb Chicken and Rice Bowl
Bright, zesty, and wholesome, the Low Fat Lemon Herb Chicken and Rice Bowl is a vibrant meal that’s perfect for nourishing weeknight dinners or meal prep. Featuring tender, marinated chicken in a refreshing blend of lemon juice, garlic, and Mediterranean herbs, this dish pairs beautifully with fluffy brown rice cooked in low-sodium chicken broth for added depth of flavor. Crisp steamed broccoli, julienned carrots, and juicy cherry tomatoes provide a colorful, nutrient-packed touch, while a sprinkle of fresh parsley and fragrant lemon zest ties everything together with a burst of freshness. Ready in under an hour, this low-fat and protein-rich recipe is fully customizable, gluten-free, and brimming with farm-fresh flavors. Perfect for health-conscious cooks looking for balanced, delicious meals that don’t compromise on taste!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.25 cup lemon juice
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 2 cups broccoli florets
- 1 large carrot, julienned
- 1 cup cherry tomatoes, halved
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
Instructions
Start by marinating the chicken. In a medium bowl, mix lemon juice, olive oil, minced garlic, oregano, thyme, salt, and black pepper. Add the chicken breasts and coat them well. Let them marinate for at least 15 minutes while you prepare other ingredients.
Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, bring the chicken broth to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender and the liquid is absorbed.
While the rice is cooking, prepare the vegetables. Steam the broccoli florets and julienned carrot for about 4-5 minutes until they are tender-crisp.
Heat a non-stick skillet over medium-high heat. Remove the chicken breasts from the marinade and add them to the skillet. Cook for about 6-7 minutes on each side until the chicken is cooked through and no longer pink in the center. Remove from the skillet and let rest for a few minutes before slicing thinly.
In serving bowls, evenly distribute the cooked brown rice. Arrange the sliced chicken, steamed broccoli, carrot, and cherry tomato halves on top of the rice.
Sprinkle each bowl with fresh parsley and lemon zest for additional flavor.
Serve warm and enjoy your low fat lemon herb chicken and rice bowl!
Nutrition Facts
Calories |
1085 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1704 mg | 74% | |
| Total Carbohydrate | 78.1 g | 28% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 13.9 g | ||
| Protein | 126.6 g | 253% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1749 mg | 37% | |
*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.
