Creamy Low Fat Chicken and Brown Rice

Experience the perfect harmony of comfort and health with this Creamy Low Fat Chicken and Brown Rice recipe. Tender slices of seasoned chicken breast are delicately coated in a luscious, guilt-free sauce made with non-fat Greek yogurt and unsweetened almond milk, creating a creamy texture without the extra calories. Paired with hearty brown rice simmered in low-sodium chicken broth, this dish offers a wholesome meal that's rich in flavor and nutrients. Aromatic garlic, onion, and a sprinkle of paprika elevate the dish, while fresh parsley adds a burst of freshness. Easy to prepare in just 50 minutes, this nutritious and satisfying dinner is ideal for a light family meal or meal prep. Perfect for those seeking low-fat, high-protein recipes with a touch of indulgence!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 cup unsweetened almond milk
• 1 tablespoon cornstarch
• 1 cup Greek yogurt (non-fat)
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon paprika

Directions

Step 1

Rinse the brown rice under cold water. In a medium-sized pot, bring the chicken broth to a boil. Add the brown rice, cover, reduce the heat to low, and simmer for 25-30 minutes or until the rice is tender and the liquid is absorbed. Remove from heat and set aside.

Step 2

While the rice is cooking, season the chicken breasts with a pinch of salt, pepper, and paprika. Heat the olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes on each side until golden brown and cooked through. Transfer the chicken to a plate and slice it into thin strips.

Step 3

In the same skillet, add the chopped onion and cook for 3-4 minutes until softened. Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

In a small bowl, whisk together the almond milk and cornstarch until smooth. Pour this into the skillet with the onion and garlic. Cook over medium heat, stirring constantly, until the sauce begins to thicken, about 2-3 minutes.

Step 5

Reduce the heat to low and stir in the Greek yogurt until fully incorporated into the sauce. Add the chopped parsley, remaining salt, and pepper to taste.

Step 6

Return the chicken strips to the skillet and toss to coat them in the sauce. Allow the mixture to warm through for 2-3 minutes.

Step 7

Serve the creamy chicken over the cooked brown rice. Garnish with additional parsley if desired. Enjoy!

Nutrition Facts

Serving size	(1654.3g)

Amount per serving	% Daily Value*
Calories	1211.7

Total Fat 32.7g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 2.0g
Cholesterol 303.8mg	0%
Sodium 1840.9mg	0%
Total Carbohydrate 72.6g	0%
Dietary Fiber 6.7g	0%
Total Sugars 17.3g
Protein 147.9g	0%

Vitamin D 91.3IU	0%
Calcium 778.5mg	0%
Iron 6.2mg	0%
Potassium 1734.7mg	0%

*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.

Source of Calories

Fat: 25.0%

Protein: 50.3%

Carbs: 24.7%