Low Fat Savory Chicken and Vegetable Rice
Packed with wholesome ingredients and vibrant flavors, this Low Fat Savory Chicken and Vegetable Rice is the perfect wholesome meal for busy weeknights or meal prep. Tender chunks of seasoned chicken breast are sautéed to golden perfection, then combined with nutrient-rich vegetables like broccoli, red bell pepper, carrots, and green peas. Simmered together with hearty brown rice in a flavorful low-sodium chicken broth, this dish is infused with hints of soy sauce, garlic, and a zesty touch of lemon juice. Not only is it low in fat, but it’s also a balanced one-pan recipe that’s easy to make and clean up. Garnished with fresh parsley, this deliciously healthy meal is ideal for those looking for a filling, nutritious dinner option without compromising on flavor.
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Recipe Information
Ingredients
- 1 pound Chicken breast
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 cloves Garlic
- 2 cups Low-sodium chicken broth
- 1 cup Brown rice
- 1.5 cups Broccoli florets
- 1 medium Red bell pepper
- 2 medium Carrots
- 0.5 cup Green peas
- 1 small Onion
- 1 tablespoon Soy sauce (low sodium)
- 1 tablespoon Lemon juice
- 2 tablespoons Parsley
Instructions
Begin by cutting the chicken breast into 1-inch cubes. Season the chicken pieces with salt and black pepper.
Mince the garlic cloves finely. Set aside.
In a large skillet, heat the olive oil over medium heat. Add the seasoned chicken cubes and cook for about 5-7 minutes, stirring occasionally, until lightly browned. Remove the chicken from the skillet and set aside.
Dice the onion, red bell pepper, and slice the carrots into thin rounds.
In the same skillet, add the diced onion and minced garlic. Sauté for about 2 minutes until translucent and fragrant.
Add the sliced carrots and diced red bell pepper to the skillet, and sauté for another 3 minutes.
Pour in the low-sodium chicken broth and bring it to a gentle simmer.
Stir in the brown rice, broccoli florets, and green peas. Cover the skillet and reduce the heat to low. Cook for about 30-35 minutes, or until the rice is tender and has absorbed the liquid.
Once the rice is cooked, return the chicken to the skillet. Stir in the low-sodium soy sauce and lemon juice.
Cook for an additional 3-5 minutes, mixing everything well until the chicken is hot and all the flavors are combined.
Chop the parsley finely, and garnish the dish before serving.
Serve the Low Fat Savory Chicken and Vegetable Rice hot, and enjoy!
Nutrition Facts
Calories |
1288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 390 mg | 130% | |
| Sodium | 3465 mg | 151% | |
| Total Carbohydrate | 100.2 g | 36% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 24.7 g | ||
| Protein | 150.6 g | 301% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 261 mg | 20% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 2596 mg | 55% | |
*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.
