Low Sodium Savory Meat and Rice Pilaf
Elevate your weeknight dinners with this Low Sodium Savory Meat and Rice Pilaf, a wholesome and flavor-packed dish that's perfect for anyone seeking a heart-healthy meal. Featuring tender bites of lean beef or chicken breast, perfectly cooked long-grain rice, and an aromatic mix of garlic, onion, and fresh vegetables, this recipe balances rich taste with minimal sodium. A splash of lemon juice and a sprinkle of fresh parsley add brightness to every bite, while the low-sodium broth and delicate spices like thyme keep the dish light yet satisfying. Ready in just over an hour, this one-pot meal is ideal for busy families or meal prep, offering a nutritious and comforting option that is easy to serve and even easier to love!
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Recipe Information
Ingredients
- 1 pound lean beef or chicken breast
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 4 cups low-sodium chicken or beef broth
- 1.5 cups long-grain white rice
- 1 bay leaf
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Cut the lean beef or chicken breast into bite-sized pieces.
In a large skillet or pot, heat 1 tablespoon of olive oil over medium-high heat.
Add the meat pieces to the skillet and cook for about 5-7 minutes, until browned on all sides. Remove the meat from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion, minced garlic, diced carrot, and diced celery. Cook for 5-6 minutes, stirring occasionally, until the vegetables are softened.
Add the rice to the pan and stir for 1-2 minutes, allowing the rice to be coated in the oil and slightly toasted.
Return the browned meat to the pan. Pour in the low-sodium chicken or beef broth, ensuring the rice is well submerged in the liquid.
Add the bay leaf and dried thyme, then season with black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.
Remove the skillet from the heat and let it sit, covered, for an additional 5 minutes.
Remove the bay leaf, then gently stir in the fresh parsley and lemon juice.
Serve the meat and rice pilaf hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1946 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.6 g | 128% | |
| Saturated Fat | 32.0 g | 160% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 1056 mg | 46% | |
| Total Carbohydrate | 113.5 g | 41% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 10.4 g | ||
| Protein | 133.7 g | 267% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 297 mg | 23% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 2597 mg | 55% | |
*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.
