Low Sodium Savory Rice with Vegetables and Chicken
Elevate your weeknight dinner with this wholesome and flavorful Low Sodium Savory Rice with Vegetables and Chicken. Packed with nutrient-rich ingredients like tender chicken, vibrant bell peppers, carrots, green beans, and hearty brown rice, this dish delivers on both taste and health. Seasoned with aromatic dried thyme, oregano, and a touch of ground black pepper, it’s a perfect balance of savory satisfaction without the excess sodium. Simmered in low-sodium chicken broth, the rice absorbs all the flavorful goodness, creating a comforting one-pot meal that’s ready in under an hour. Ideal for a family dinner, this recipe is simple to prepare, easy to customize with your favorite veggies, and pairs wonderfully with a crisp green salad. Enjoy a nourishing, flavorful dinner that doesn’t sacrifice heart-healthy eating!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 cup onion, chopped
- 1 cup red bell pepper, diced
- 1 medium carrot, thinly sliced
- 1 cup green beans, chopped
- 2 cloves garlic, minced
- 1 cup brown rice
- 2 cups low sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Start by prepping the chicken. Cut the boneless, skinless chicken breasts into bite-sized pieces and set aside.
In a large skillet or pot, heat the olive oil over medium-high heat.
Add the chopped onion to the skillet and sauté for about 2-3 minutes until it becomes translucent.
Stir in the diced red bell pepper, sliced carrot, and chopped green beans. Cook the vegetables for about 5 minutes until they start to soften.
Add the minced garlic and the chicken pieces to the skillet. Cook for about 5 minutes, stirring occasionally, until the chicken is browned on all sides.
Pour the brown rice into the skillet, stirring well to combine all the ingredients.
Add the low sodium chicken broth to the mixture, followed by the dried thyme, dried oregano, and ground black pepper. Stir everything together.
Bring the mixture to a gentle boil, then reduce the heat to low and cover the skillet.
Let the rice and chicken simmer for about 30 minutes or until the rice is cooked through and has absorbed most of the liquid. Stir occasionally to prevent sticking.
Once cooked, turn off the heat and let the dish sit covered for an additional 5 minutes to allow the flavors to meld.
Fluff the rice with a fork, garnish with fresh chopped parsley if desired, and serve hot.
Nutrition Facts
Calories |
1452 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1524 mg | 66% | |
| Total Carbohydrate | 91.7 g | 33% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 22.2 g | ||
| Protein | 159.6 g | 319% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 285 mg | 22% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2823 mg | 60% | |
*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.
