Low Sodium Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Lighten up your dinner table with this flavorful and heart-healthy recipe for Low Sodium Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice. Perfect for low-sodium diets without sacrificing taste, this dish features tender chicken breasts marinated in a fragrant mix of olive oil, fresh rosemary, thyme, garlic, and a splash of lemon juice for a zesty, herbaceous flavor. Paired with caramelized roasted vegetables—like vibrant carrots, broccoli, and red bell peppers—and fluffy jasmine rice, this meal is a harmonious balance of nutrition and taste. Quick to prepare, with only 20 minutes of hands-on time, this easy, wholesome recipe is perfect for busy weeknights or meal prepping. Packed with protein, fiber, and fresh ingredients, it’s a satisfying meal the whole family will love. Keywords: low sodium chicken recipe, herb-marinated chicken, healthy dinner with vegetables, roast vegetables and rice dish.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 teaspoons, chopped Fresh rosemary
- 2 teaspoons, chopped Fresh thyme
- 4 cloves, minced Garlic
- 1 teaspoon Black pepper
- 2 cups, sliced Carrots
- 2 cups Broccoli florets
- 1 cup, sliced Red bell pepper
- 1 cup Uncooked jasmine rice
- 2 cups Water
- 1 teaspoon (optional) Salt substitute
Instructions
In a bowl, combine 2 tablespoons of olive oil, lemon juice, rosemary, thyme, garlic, and black pepper to create a marinade.
Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag, ensuring the chicken is well coated, and refrigerate for at least 1 hour or up to overnight.
Preheat your oven to 400°F (200°C).
On a large baking sheet, toss the sliced carrots, broccoli florets, and red bell pepper with 1 tablespoon of olive oil and the salt substitute (if using).
Spread the vegetables in a single layer on the baking sheet and roast for 25-30 minutes until tender and slightly caramelized.
While the vegetables are roasting, bring 2 cups of water to a boil in a medium saucepan. Add the jasmine rice, reduce the heat to low, cover, and simmer for 15 minutes until the rice is tender and all water is absorbed. Fluff with a fork before serving.
Heat a grill pan or skillet over medium-high heat. Remove the chicken from the marinade and cook each breast for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is browned and cooked through.
Serve the herb-marinated chicken with the roasted vegetables and steamed jasmine rice. Enjoy!
Nutrition Facts
Calories |
614 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 192 mg | 8% | |
| Total Carbohydrate | 52.0 g | 19% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 5.1 g | ||
| Protein | 60.1 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 91 mg | 7% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1326 mg | 28% | |
*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.
