Heart-Healthy Roasted Chicken Rice

Savor the wholesome goodness of Heart-Healthy Roasted Chicken Rice, the perfect blend of flavor and nutrition in every bite. This easy, one-pan recipe features tender, marinated chicken breasts seasoned with aromatic herbs like rosemary and thyme, paired with fiber-rich brown rice simmered in low-sodium chicken broth. Roasted broccoli, red bell pepper, and carrots add vibrant color and a nutrient-packed crunch to the dish, all finished with a sprinkle of fresh parsley for a burst of freshness. Ready in under an hour, this balanced, heart-friendly meal is ideal for busy weeknights, offering a delicious way to enjoy lean protein and whole grains. Serve it up for a satisfying dinner that’s as nourishing as it is delicious!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 1 cup brown rice
• 2.5 cups low-sodium chicken broth
• 2 cups broccoli florets
• 1 medium red bell pepper
• 1 large carrot
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Place the chicken breasts in a shallow dish. Drizzle 1 tablespoon of olive oil and 2 tablespoons of lemon juice over them.

Step 3

Sprinkle garlic powder, dried rosemary, dried thyme, black pepper, and salt evenly on both sides of the chicken.

Step 4

Cover the dish and let the chicken marinate in the fridge for at least 15 minutes.

Step 5

While the chicken is marinating, rinse the brown rice under cold water until the water runs clear.

Step 6

In a medium saucepan, combine the rinsed brown rice and low-sodium chicken broth. Bring to a boil over medium-high heat.

Step 7

Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 30-35 minutes or until the rice is tender and the liquid is absorbed.

Step 8

Meanwhile, chop the broccoli florets, bell pepper, and carrot into bite-sized pieces.

Step 9

On a baking sheet, spread the chopped vegetables and drizzle with the remaining tablespoon of olive oil. Toss to coat.

Step 10

Place the marinated chicken on the baking sheet with the vegetables. Roast in the preheated oven for about 20-25 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).

Step 11

Remove the chicken from the oven and let it rest for 5 minutes before slicing.

Step 12

Fluff the cooked brown rice with a fork and mix in the roasted vegetables.

Step 13

Serve the sliced chicken on top of the rice and vegetable mixture. Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1595.2g)

Amount per serving	% Daily Value*
Calories	1218.6

Total Fat 44.5g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 295.8mg	0%
Sodium 1729.7mg	0%
Total Carbohydrate 76.7g	0%
Dietary Fiber 14.2g	0%
Total Sugars 13.1g
Protein 127.3g	0%

Vitamin D 3.5IU	0%
Calcium 205.5mg	0%
Iron 7.7mg	0%
Potassium 1543.6mg	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: 32.9%

Protein: 41.9%

Carbs: 25.2%