Heart-Healthy Lemon Herb Chicken and Rice Bowl

Brighten up your dinner routine with this Heart-Healthy Lemon Herb Chicken and Rice Bowl, a wholesome and flavorful recipe perfect for anyone seeking a balanced, nutritious meal. Featuring tender slices of boneless, skinless chicken breasts cooked in a zesty blend of fresh lemon juice, parsley, and thyme, this dish delivers vibrant, herbaceous flavors in every bite. Paired with nutty brown rice cooked in low-sodium chicken broth and a nutrient-packed portion of wilted baby spinach, this one-bowl meal is as satisfying as it is good for you. With just 15 minutes of prep and simple, heart-conscious ingredients like olive oil and garlic, this recipe offers a quick and easy dinner option that doesn’t sacrifice on taste or health. Ideal for busy weeknights or meal prep, this lemon herb chicken and rice bowl will leave you feeling energized and guilt-free.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 1 large lemon
• 0.25 cup fresh parsley
• 1 tablespoon fresh thyme
• 2 tablespoons olive oil
• 1 minced garlic clove
• 2 cups baby spinach
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

Begin by thoroughly rinsing the brown rice under cold water, then place it in a medium saucepan with the low-sodium chicken broth. Bring to a boil over medium-high heat, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit covered for a few more minutes.

Step 2

While the rice is cooking, prepare the chicken by cutting each breast into thin slices. Season with black pepper and a small pinch of salt.

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.

Step 4

Add the chicken slices to the skillet, cooking for 4-5 minutes on each side or until cooked through and lightly golden brown.

Step 5

While the chicken is cooking, zest and juice the lemon. In a small bowl, combine the lemon zest and juice with the remaining olive oil, chopped parsley, and thyme.

Step 6

Once the chicken is cooked, pour the lemon herb mixture over the chicken in the skillet, turning the chicken pieces to coat them evenly. Cook for another 2 minutes, allowing the flavors to meld together.

Step 7

Add the baby spinach to the skillet, stirring gently, and cook until just wilted, about 1 minute.

Step 8

To assemble the bowls, divide the cooked brown rice among four bowls. Top with the lemon herb chicken and a generous portion of the cooked spinach. Garnish with additional fresh parsley if desired and serve immediately.

Nutrition Facts

Serving size	(1208.2g)

Amount per serving	% Daily Value*
Calories	1127.8

Total Fat 43.7g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 295.8mg	0%
Sodium 1055.8mg	0%
Total Carbohydrate 59.6g	0%
Dietary Fiber 8.0g	0%
Total Sugars 4.7g
Protein 120.1g	0%

Vitamin D 3.5IU	0%
Calcium 170.5mg	0%
Iron 7.7mg	0%
Potassium 1230.0mg	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: 35.4%

Protein: 43.2%

Carbs: 21.4%