Low Fat Savory Chicken Over Rice
Elevate your dinner routine with this Low Fat Savory Chicken Over Rice recipe, a wholesome yet flavorful dish that's perfect for a quick and satisfying meal. Tender, juicy strips of boneless, skinless chicken breasts are browned and simmered in a fragrant blend of garlic, low-sodium chicken broth, zesty lemon juice, dried thyme, and oregano, creating a savory sauce that pairs beautifully with fluffy white rice. Topped with fresh parsley and a hint of lemon zest, this heart-healthy recipe is packed with vibrant flavors while keeping it light and nutrient-rich. Ready in just 40 minutes, this easy-to-make dish is ideal for busy weeknights or casual entertaining, offering a delicious low-fat meal that the whole family will love. Perfect for anyone seeking comfort food without compromise!
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breasts
- 1 tablespoon Olive oil
- 2 Garlic cloves, minced
- 1.5 cups Chicken broth, low sodium
- 2 tablespoons Lemon juice
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 cup White rice
- 2 cups Water
- 2 tablespoons Fresh parsley, finely chopped
- 1 teaspoon Lemon zest
Instructions
Begin by slicing the chicken breasts into thin strips, about 1/2 inch thick.
In a large non-stick skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the chicken strips to the skillet and cook until they are browned on all sides, about 5-7 minutes.
Once the chicken is browned, pour in the low-sodium chicken broth and lemon juice. Stir in the dried thyme, dried oregano, salt, and ground black pepper.
Bring the mixture to a simmer. Lower the heat, cover the skillet, and let it cook for about 15 minutes or until the chicken is cooked through and tender.
While the chicken is cooking, prepare the rice. In a medium saucepan, add the 1 cup of white rice and 2 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the saucepan, and let the rice simmer for about 15 minutes or until all the water is absorbed and the rice is tender.
Fluff the cooked rice with a fork and divide it onto four serving plates.
Top each plate of rice with the cooked chicken strips and spoon some of the pan sauce over the top.
Garnish with freshly chopped parsley and a sprinkle of lemon zest before serving.
Serve immediately while hot and enjoy your low-fat savory chicken over rice.
Nutrition Facts
Calories |
1128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1748 mg | 76% | |
| Total Carbohydrate | 53.3 g | 19% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 1.0 g | ||
| Protein | 147.4 g | 295% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 165 mg | 13% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1433 mg | 30% | |
*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.
