Low Sodium Flavorful Chicken Bowl
Elevate your weeknight dinners with this Low Sodium Flavorful Chicken Bowl, a wholesome and satisfying dish that proves nutritious eating can still pack a punch of flavor. Perfect for low-sodium meal prep, this recipe features tender, lemon-garlic-marinated chicken breasts served atop fluffy brown rice and vibrant sautéed vegetables like red bell peppers, zucchini, and onions, all complemented by fresh spinach and a sprinkle of parsley. With just 15 minutes of prep time and simple cooking techniques, this heart-healthy bowl is as easy to make as it is delicious. Whether you're seeking a light yet filling lunch or a colorful dinner option, this nutrient-rich recipe is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 3 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 1 cup brown rice
- 2 cups water
- 1 medium red bell pepper, sliced
- 1 medium zucchini, sliced
- 1 small yellow onion, sliced
- 2 cups fresh spinach
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by preparing the marinade for the chicken. In a small bowl, combine the olive oil, minced garlic, lemon juice, dried oregano, and ground black pepper.
Place the chicken breast in a resealable plastic bag or a shallow dish and pour the marinade over it. Seal the bag or cover the dish, and marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more flavor.
While the chicken is marinating, rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender.
While the rice is cooking, slice the red bell pepper, zucchini, and yellow onion.
In a large skillet over medium heat, add a small amount of olive oil or use non-stick spray. Add the vegetables and sauté for 5-7 minutes, or until they are tender and slightly caramelized. Remove from the skillet and set aside.
Remove the chicken from the marinade, allowing any excess to drip off. In the same skillet used for the vegetables, add the chicken breast and cook for about 6-7 minutes per side, or until cooked through and no longer pink in the center.
Once the chicken is done, remove it from the skillet and allow it to rest for a few minutes before slicing.
To assemble the chicken bowl, place a portion of cooked brown rice into each serving bowl. Top with sautéed vegetables, fresh spinach, and sliced chicken breast.
Garnish each bowl with freshly chopped parsley before serving.
Enjoy your low sodium flavorful chicken bowl warm.
Nutrition Facts
Calories |
1365 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.5 g | 61% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 434 mg | 19% | |
| Total Carbohydrate | 75.7 g | 28% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 14.5 g | ||
| Protein | 152.7 g | 305% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 258 mg | 20% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2293 mg | 49% | |
*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.
