Low Fat Low Calorie Savory Ham and Rice Dinner
Transform your weeknight meals with this Low Fat Low Calorie Savory Ham and Rice Dinner, a wholesome one-pan delight that’s both nourishing and packed with flavor. Featuring lean diced ham, hearty brown rice, and a medley of colorful vegetables like carrots, peas, and onions, this dish is simmered in low-sodium chicken broth and subtly seasoned with garlic, thyme, and black pepper for a cozy, savory taste. Perfect for anyone seeking a healthy, low-fat dinner option, this recipe is ready in just 45 minutes and makes four satisfying servings. Finished with a sprinkle of fresh parsley, it’s an easy, budget-friendly meal that’s both delicious and guilt-free.
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Recipe Information
Ingredients
- 1 cup lean ham (diced)
- 1 cup brown rice
- 2 cups low sodium chicken broth
- 1 medium onion (diced)
- 1 medium carrot (sliced thinly)
- 0.5 cup frozen peas
- 2 cloves minced garlic
- 1 teaspoon olive oil
- 0.5 teaspoon dried thyme
- 0.25 teaspoon black pepper
- salt (optional, to taste)
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Rinse the brown rice under cold water to remove excess starch and set aside.
Heat the olive oil in a large non-stick skillet or sauté pan over medium heat.
Add the diced onion and sliced carrots to the pan. Cook for 3-4 minutes, stirring occasionally, until the onion is translucent and the carrots begin to soften.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the diced ham and cook for 2-3 minutes, stirring frequently, until it begins to brown lightly.
Sprinkle in the dried thyme and black pepper, stirring to coat the mixture evenly.
Pour in the rinsed brown rice and low sodium chicken broth. Stir to combine all ingredients and bring to a gentle boil.
Reduce the heat to low, cover the pan with a lid, and simmer for 25 minutes or until the rice is tender and the liquid is absorbed. Stir occasionally to prevent sticking.
During the final 5 minutes of cooking, add the frozen peas and gently stir to combine. Let them cook through with the rest of the dish.
Taste and adjust seasoning with salt if needed.
Remove the pan from heat and let it sit covered for 5 minutes to allow the flavors to meld.
Fluff the rice with a fork and garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
887 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 118 mg | 39% | |
| Sodium | 4513 mg | 196% | |
| Total Carbohydrate | 85.5 g | 31% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 18.0 g | ||
| Protein | 68.1 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1748 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.
