Low Fat Savory Rice with Vegetables and Chicken
Looking for a wholesome, low-fat meal that's packed with flavor and nutrients? This Low Fat Savory Rice with Vegetables and Chicken is a perfect choice! Combining tender chicken breast, hearty brown rice, and a vibrant medley of fresh vegetables like bell peppers, carrots, and peas, this dish is seasoned with low-sodium soy sauce and aromatic garlic for a perfectly balanced flavor profile. It's all cooked in one skillet for convenience and paired with nutrient-rich chicken broth for a healthy twist. Ready in just 50 minutes, this high-protein, low-fat recipe is a great option for busy weeknights, offering a satisfying and guilt-free meal that serves four. Perfect for health-conscious food lovers, it’s easy, delicious, and ideal for meal prep!
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Recipe Information
Ingredients
- 400 grams boneless, skinless chicken breast
- 200 grams brown rice
- 500 milliliters low-sodium chicken broth
- 1 medium red bell pepper
- 1 medium green bell pepper
- 1 large carrot
- 100 grams frozen peas
- 1 medium onion
- 2 cloves garlic
- 1 tablespoon olive oil
- 2 tablespoons low-sodium soy sauce
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
Instructions
Begin by preparing the ingredients: dice the chicken breast into bite-sized pieces, and set aside. Chop the red and green bell peppers, slice the carrot into thin rounds, and dice the onion. Mince the garlic cloves.
In a large, non-stick skillet or wok, heat the olive oil over medium heat. Add the diced chicken breast and cook for about 5-7 minutes until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the diced onion and minced garlic. Sauté for 2 minutes until the onion becomes translucent and fragrant.
Add the chopped red and green bell peppers, sliced carrot, and frozen peas to the skillet. Stir-fry the vegetables for about 5 minutes until they are tender-crisp.
Meanwhile, rinse the brown rice under cold water. In a medium-sized pot, bring the chicken broth to a boil. Add the rinsed brown rice to the pot, reduce the heat to low, and cover. Simmer the rice for approximately 20-25 minutes until all the liquid is absorbed and the rice is tender.
Once the vegetables are cooked, return the chicken pieces to the skillet. Increase the heat slightly and add the cooked brown rice to the skillet with the vegetables and chicken.
Season the mixture with low-sodium soy sauce, salt, and ground black pepper. Stir well to combine all ingredients evenly and cook for an additional 2-3 minutes to heat everything through and allow the flavors to meld.
Remove the skillet from heat. Serve the Low Fat Savory Rice with Vegetables and Chicken immediately as a wholesome, low-fat meal.
Nutrition Facts
Calories |
1316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 2696 mg | 117% | |
| Total Carbohydrate | 103.3 g | 38% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 26.7 g | ||
| Protein | 148.7 g | 297% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 185 mg | 14% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2370 mg | 50% | |
*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.
