Low Sodium Savory Chicken Over Rice
Treat your taste buds to the wholesome flavors of Low Sodium Savory Chicken Over Rice, a heart-healthy dish that's packed with vibrant ingredients and bold, aromatic seasonings. Perfect for a balanced meal, this recipe uses tender, golden-brown chicken breast cubes simmered in a medley of garlic, onion, and colorful bell peppers, all enhanced with low-sodium soy sauce, dried herbs, and a touch of lemon juice for a tangy finish. Served atop fluffy brown rice cooked in low-sodium chicken broth, this low-sodium recipe is not only savory and satisfying but also easy to prepare in under an hour. Ideal for busy weeknights or meal prepping, this dish offers guilt-free indulgence without sacrificing flavor—your family will love every bite!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 2 tablespoons olive oil
- 3 garlic cloves
- 1 medium onion
- 2 bell peppers (any color)
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon ground black pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear, to remove excess starch.
In a medium saucepan, combine the rinsed rice and low-sodium chicken broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let it simmer for about 40 minutes or until all the liquid is absorbed and the rice is tender.
While the rice is cooking, mince the garlic, and dice the onion and bell peppers.
Cut the chicken breasts into 1-inch cubes for even cooking.
In a large skillet, heat olive oil over medium-high heat.
Add the chicken pieces to the skillet and cook for about 5-7 minutes until they are golden brown on the outside. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic, diced onion, and diced bell peppers. Sauté for 3-4 minutes until they are softened.
Return the chicken to the skillet, and add the low-sodium soy sauce, ground black pepper, dried thyme, and dried oregano. Stir well to combine.
Reduce the heat to low and let everything simmer for another 5-8 minutes until the chicken is cooked through and the flavors meld together.
Once the rice is done cooking, fluff it with a fork and add a tablespoon of lemon juice and chopped fresh parsley to enhance the flavor.
Serve the savory chicken mixture over the cooked brown rice and garnish with additional fresh parsley if desired.
Enjoy your flavorful, low sodium savory chicken over rice!
Nutrition Facts
Calories |
1430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1507 mg | 66% | |
| Total Carbohydrate | 84.4 g | 31% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 18.8 g | ||
| Protein | 159.1 g | 318% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 178 mg | 14% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2080 mg | 44% | |
*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.
