Low Fat Savory Chicken with Rice
Delight in the wholesome flavors of this Low Fat Savory Chicken with Rice, a heartwarming dish that's both nutritious and satisfying. Featuring tender, bite-sized chicken breast pieces combined with fragrant brown rice and an array of colorful vegetables like carrots, peas, and onions, this recipe is a perfect blend of savory goodness and health-conscious cooking. Enhanced with low-sodium soy sauce and seasoned delicately with garlic, black pepper, and parsley, every bite provides a burst of flavor without the guilt. This quick and easy meal, cooked in under an hour, offers a fulfilling balance of lean protein, whole grains, and vibrant veggies, making it ideal for weeknight dinners or meal prep. Serve it fresh and hot, for a dish that's guaranteed to please the palate!
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Recipe Information
Ingredients
- 2 pieces boneless skinless chicken breasts
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 1 medium onion
- 2 pieces garlic cloves
- 1 tablespoon olive oil
- 2 medium carrots
- 1 cup frozen peas
- 2 tablespoons low-sodium soy sauce
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 2 tablespoons fresh parsley
Instructions
Rinse the brown rice under cold water in a fine-mesh strainer. Drain well.
In a medium saucepan, bring the chicken broth to a boil. Add the rice, reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender and the broth is absorbed.
While the rice is cooking, prepare the chicken and vegetables. Dice the chicken breasts into bite-sized pieces. Chop the onion and carrots finely. Mince the garlic cloves.
In a large non-stick skillet, heat the olive oil over medium heat. Add the onions and garlic, and sauté until the onions are translucent, about 3 minutes.
Add the diced chicken to the skillet, season with salt and black pepper, and cook until the chicken is no longer pink, about 5-7 minutes.
Stir in the chopped carrots and cook for another 3-4 minutes until they are tender.
Add the frozen peas to the skillet and mix well. Pour in the low-sodium soy sauce and cook for another 2 minutes, until everything is well combined and the peas are heated through.
Fluff the cooked rice with a fork and add it to the skillet with the chicken and vegetables. Mix everything together thoroughly.
Garnish with freshly chopped parsley before serving.
Serve hot and enjoy your low-fat, savory chicken with rice!
Nutrition Facts
Calories |
1237 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2697 mg | 117% | |
| Total Carbohydrate | 104.2 g | 38% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 25.3 g | ||
| Protein | 133.8 g | 268% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 201 mg | 15% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2140 mg | 46% | |
*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.
