Low Sodium Lemon Herb Chicken and Rice Bowl
Brighten up your meal prep with this *Low Sodium Lemon Herb Chicken and Rice Bowl*, a perfect balance of zesty citrus, savory herbs, and wholesome ingredients. Tender, juicy chicken breasts are marinated in a flavorful blend of fresh lemon juice, garlic, oregano, and thyme, then seared to golden perfection. Paired with hearty brown rice cooked in low-sodium chicken stock and an array of sautéed vegetables like vibrant broccoli and sweet red bell peppers, this dish is both nourishing and satisfying. Naturally low in sodium without sacrificing taste, it’s a heart-healthy option that’s ideal for lunch or dinner. Garnished with fragrant parsley and a hint of lemon zest, each bowl bursts with freshness and simplicity. Ready in under an hour, this one-bowl wonder serves as a delicious, family-friendly meal that everyone will love. Keywords: low sodium recipe, lemon herb chicken, healthy rice bowl, meal prep, heart-healthy dinner.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breasts
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 3 units Garlic cloves, minced
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 0.5 teaspoon Fresh cracked black pepper
- 2 cups Low-sodium chicken stock
- 1 cup Brown rice
- 2 cups Broccoli florets
- 1 medium Red bell pepper, diced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest
Instructions
In a medium-sized bowl, combine lemon juice, olive oil, minced garlic, dried oregano, dried thyme, and black pepper. Mix well.
Add the chicken breasts to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 15 minutes or up to 2 hours for more flavor.
In a saucepan, bring the low-sodium chicken stock to a boil. Add the brown rice, stir, and reduce the heat to low. Cover and simmer for about 30 minutes, or until the rice is cooked and the liquid is absorbed.
While the rice is cooking, remove the chicken from the marinade. Heat a non-stick skillet over medium heat and add the chicken. Cook for about 5-7 minutes on each side, or until the internal temperature reaches 165°F (74°C).
Remove the chicken from the skillet and allow it to rest for a few minutes before slicing it thinly.
In the same skillet, add the broccoli florets and diced red bell pepper. Sauté for 5 minutes, or until the vegetables are tender.
To assemble the bowls, divide the rice among four serving bowls. Top with sliced chicken and sautéed vegetables.
Garnish each bowl with fresh parsley and lemon zest. Serve immediately and enjoy your flavorful, low-sodium meal.
Nutrition Facts
Calories |
1442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.6 g | 64% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 726 mg | 32% | |
| Total Carbohydrate | 72.0 g | 26% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 8.6 g | ||
| Protein | 171.1 g | 342% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 256 mg | 20% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1892 mg | 40% | |
*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.
