Low Sodium Savory Chicken and Vegetable Rice
Elevate your meal planning with this Low Sodium Savory Chicken and Vegetable Rice recipe, a wholesome dish brimming with flavor and nutrition. Featuring tender, golden chicken breast, vibrant vegetables like carrots, zucchini, and red bell peppers, and nutty brown rice simmered in low sodium chicken broth, this recipe ensures bold taste without excess salt. Infused with garlic, oregano, fresh parsley, and a splash of zesty lemon juice, every bite bursts with delightful freshness. Perfectly balanced and easy to prepare in under an hour, this heart-healthy, one-pan meal makes for a satisfying dinner that the whole family will love. Pair it with a simple green salad for a complete, guilt-free meal.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 cup brown rice
- 2 cups low sodium chicken broth
- 2 tablespoons olive oil
- 1 medium carrot
- 1 medium zucchini
- 0.5 whole red bell pepper
- 0.25 cup fresh parsley
- 2 cloves garlic
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon dried oregano
- 1 tablespoon lemon juice
Instructions
Begin by cutting the chicken breast into bite-sized pieces. Dice the carrot, zucchini, and red bell pepper into small cubes. Mince the garlic and finely chop the fresh parsley.
In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the chicken pieces and season with ground black pepper. Cook the chicken for about 7-8 minutes, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
Reduce the heat to medium and add the remaining 1 tablespoon of olive oil to the same skillet. Add minced garlic and sauté for about 1 minute until fragrant.
Add the diced carrot, zucchini, and red bell pepper to the skillet. Cook for about 5-6 minutes, stirring occasionally, until the vegetables are tender but still crisp.
Stir in the brown rice to the vegetable mixture, then add the low sodium chicken broth, dried oregano, and lemon juice. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 25 minutes or until the rice is tender and has absorbed the liquid.
Return the cooked chicken to the skillet, stirring to combine all ingredients. Cook for an additional 5 minutes, allowing the flavors to meld together.
Remove the skillet from heat and sprinkle the chopped fresh parsley over the chicken and rice mixture.
Serve the Low Sodium Savory Chicken and Vegetable Rice warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1385 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.2 g | 61% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3367 mg | 146% | |
| Total Carbohydrate | 75.2 g | 27% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 20.3 g | ||
| Protein | 156.4 g | 313% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 201 mg | 15% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2525 mg | 54% | |
*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.
