Low Sodium Roasted Chicken Rice
Discover a wholesome and flavorful delight with our Low Sodium Roasted Chicken Rice recipe! Perfectly balancing nutrition and taste, this dish features tender chicken breasts roasted atop a bed of aromatic brown rice cooked in low-sodium chicken broth. Packed with diced carrots, celery, and the warmth of garlic and onion, the meal is seasoned with fragrant dried thyme, rosemary, and a touch of black pepper for a heart-healthy feast that doesn’t skimp on flavor. A generous squeeze of fresh lemon juice and a sprinkle of parsley add a bright, refreshing finish to the dish. Ready in just 80 minutes, this one-pot wonder is an easy, low-sodium dinner solution ideal for busy weeknights or cozy family meals. With high-fiber ingredients and satisfying comfort, it’s both nourishing and delicious—your new go-to for wholesome cooking!
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Recipe Information
Ingredients
- 2 lbs Chicken breasts
- 2 cups Brown rice
- 3 cups Low sodium chicken broth
- 2 tablespoons Olive oil
- 1 Onion, finely chopped
- 3 Garlic cloves, minced
- 2 Carrots, diced
- 2 Celery stalks, diced
- 1 teaspoon Dried thyme
- 1 teaspoon Dried rosemary
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Lemon juice
- 1 teaspoon Black pepper
Instructions
Preheat your oven to 375°F (190°C).
Rinse the chicken breasts under cold water and pat them dry with paper towels. Set aside.
In a large oven-proof skillet or Dutch oven, heat 2 tablespoons of olive oil over medium heat.
Add the chopped onion, garlic, carrots, and celery to the skillet. Sauté for about 5 minutes until the onions become translucent.
Stir in the brown rice, ensuring it is well coated in the oil and vegetable mixture. Cook for an additional 2 minutes.
Pour in the low sodium chicken broth and stir to combine. Bring the mixture to a gentle boil.
Place the chicken breasts on top of the rice and vegetables. Sprinkle the thyme, rosemary, and black pepper evenly over the chicken.
Cover the skillet or Dutch oven with a lid or aluminum foil and transfer to the preheated oven.
Bake for 45 minutes, or until the rice is tender and the chicken reaches an internal temperature of 165°F (74°C).
Remove the dish from the oven and let it rest for 5 minutes, still covered.
Uncover the dish and squeeze the lemon juice over the chicken and rice. Sprinkle with freshly chopped parsley before serving.
Serve hot, sure to evenly distribute the vegetables, rice, and slices of chicken onto each plate.
Nutrition Facts
Calories |
2436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.4 g | 84% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 746 mg | 249% | |
| Sodium | 2694 mg | 117% | |
| Total Carbohydrate | 142.8 g | 52% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 23.5 g | ||
| Protein | 304.8 g | 610% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 423 mg | 33% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2449 mg | 52% | |
*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.
