Low Sodium Savory Chicken with Rice
Savor the hearty flavors of this Low Sodium Savory Chicken with Rice, a wholesome one-skillet meal that's both nutritious and satisfying. Featuring tender, seared chicken breasts nestled in a bed of aromatic brown rice, vibrant vegetables like carrots, celery, and onions, and a medley of fragrant herbs like thyme and rosemary, this dish is perfect for those watching their sodium intake without sacrificing taste. Cooked in low-sodium chicken broth with a hint of zesty lemon juice, every bite bursts with warm, savory goodness. Ready in just over an hour, this family-friendly recipe is ideal for weeknight dinners or meal prepping. Garnished with fresh parsley for an extra touch of color and flavor, it's a nutritious, heart-conscious favorite that pairs beautifully with a side of steamed greens or a light salad.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 cups low-sodium chicken broth
- 1 cup brown rice
- 1 medium onion
- 3 large garlic cloves
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 0.25 cup fresh parsley
- 2 medium carrots
- 2 medium celery stalks
Instructions
Begin by slicing the onion and mincing the garlic cloves. Peel and slice the carrots, and chop the celery into small pieces.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts and sear for about 3-4 minutes on each side until browned. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the sliced onions, minced garlic, carrots, and celery. Sauté for about 5 minutes until the vegetables begin to soften.
Stir in the dried thyme, dried rosemary, and black pepper. Cook for another 2 minutes to allow the spices to release their aroma.
Add the brown rice to the skillet and toast it lightly for about 1-2 minutes, stirring constantly.
Pour in the low-sodium chicken broth and lemon juice. Bring the mixture to a gentle simmer.
Return the chicken breasts to the skillet, nestling them into the rice and vegetable mixture.
Cover the skillet and reduce the heat to low. Let it cook for about 35 minutes, or until the rice is tender and the chicken is cooked through (reaching an internal temperature of 165°F).
Remove the skillet from heat and let it rest for 5 minutes, allowing the flavors to meld together.
Garnish with freshly chopped parsley before serving. Adjust the seasoning with additional black pepper if desired.
Nutrition Facts
Calories |
1829 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.0 g | 73% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 839 mg | 36% | |
| Total Carbohydrate | 88.1 g | 32% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 18.2 g | ||
| Protein | 230.7 g | 461% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 272 mg | 21% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 2986 mg | 64% | |
*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.
