Low Fat Roasted Chicken Rice
Indulge in the wholesome flavors of Low Fat Roasted Chicken Rice, a nutritious and flavorful dish that's perfect for health-conscious food lovers. This recipe features tender, oven-roasted chicken breasts marinated in a zesty blend of lemon juice, garlic, oregano, and a touch of olive oil, ensuring maximum flavor with minimal fat. Paired with fluffy brown rice simmered in low-sodium chicken broth and finished with fresh parsley, this meal is both hearty and refreshing. With just 15 minutes of prep time and simple ingredients, it’s an ideal choice for a quick, balanced, and protein-packed dinner. Enjoy this low-fat chicken and rice dish as a satisfying standalone meal or pair it with a side of steamed vegetables for a complete, guilt-free feast.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 1 tablespoon Olive oil
- 2 tablespoons Lemon juice
- 3 units Garlic cloves, minced
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Brown rice
- 2 cups Low sodium chicken broth
- 2 tablespoons Chopped fresh parsley
Instructions
Preheat your oven to 200°C (400°F).
In a small bowl, mix together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to create a marinade.
Place the chicken breasts in a shallow dish and pour the marinade over them. Turn the chicken to coat each piece thoroughly. Let them marinate for at least 10 minutes, or up to 30 minutes if time allows.
While the chicken is marinating, rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and encourages fluffier rice.
In a medium saucepan, bring the low sodium chicken broth to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and let it simmer for about 35 minutes or until the rice is tender and the liquid is absorbed.
Meanwhile, remove the chicken breasts from the marinade and place them in a roasting pan. Roast in the preheated oven for 20-25 minutes or until the internal temperature reaches 75°C (165°F) and the juices run clear.
Once the chicken is cooked, let it rest for 5 minutes before slicing it into strips.
Fluff the cooked rice with a fork and stir in the chopped fresh parsley.
Serve the sliced roasted chicken over a bed of brown rice and garnish with extra parsley, if desired.
Nutrition Facts
Calories |
1239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.1 g | 44% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 3862 mg | 168% | |
| Total Carbohydrate | 55.3 g | 20% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 2.9 g | ||
| Protein | 168.2 g | 336% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 190 mg | 15% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2038 mg | 43% | |
*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.
