Heart-Healthy Savory Chicken and Vegetable Rice

Packed with vibrant vegetables and lean protein, this Heart-Healthy Savory Chicken and Vegetable Rice is the perfect blend of nourishment and flavor. Featuring tender bites of skinless chicken breast, fiber-rich brown rice, and a medley of colorful veggies like broccoli, carrots, and red bell peppers, this recipe is as satisfying as it is nutritious. Cooked in low-sodium chicken broth and lightly seasoned with paprika, thyme, and a splash of zesty lemon juice, every bite bursts with wholesome goodness. Finished with fresh spinach for an added boost of greens, this one-pan dish is a breeze to prepare—ready in under an hour and ideal for busy weeknights. Serve warm and savor the comforting, guilt-free satisfaction of this heart-healthy rice recipe that’s perfect for family dinners or meal prep!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 pound skinless, boneless chicken breast
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 2 tablespoons olive oil
• 3 cloves garlic cloves, minced
• 1 large onion, diced
• 1 medium red bell pepper, diced
• 2 cups broccoli florets
• 2 medium carrots, sliced
• 2 cups fresh spinach leaves
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 1 tablespoon lemon juice

Directions

Step 1

Clean and cut the chicken breast into bite-sized pieces.

Step 2

Rinse the brown rice under cold water and set aside.

Step 3

In a large skillet, heat 1 tablespoon of olive oil over medium heat.

Step 4

Add the chicken pieces to the skillet and cook for about 5-7 minutes, or until chicken is browned and cooked through. Remove the chicken from the skillet and set aside.

Step 5

In the same skillet, add the remaining 1 tablespoon of olive oil.

Step 6

Add minced garlic and diced onion to the skillet and sauté until the onion becomes translucent, about 3 minutes.

Step 7

Add the diced red bell pepper, broccoli florets, and sliced carrots to the skillet. Cook for another 5 minutes, stirring occasionally.

Step 8

Stir in the rinsed brown rice, mixing well with the vegetables. Let the rice toast slightly for 2 minutes.

Step 9

Pour in the low-sodium chicken broth. Add paprika, dried thyme, black pepper, and salt. Stir to combine.

Step 10

Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let simmer for 40 minutes or until the rice is tender and has absorbed the broth.

Step 11

Add the cooked chicken back into the skillet, along with fresh spinach leaves. Stir gently until the spinach wilts and everything is evenly distributed.

Step 12

Finally, drizzle with lemon juice and mix well before serving.

Step 13

Taste and adjust seasonings if necessary, then serve warm.

Nutrition Facts

Serving size	(1805.7g)

Amount per serving	% Daily Value*
Calories	1480.5

Total Fat 48.5g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 385.6mg	0%
Sodium 1850.1mg	0%
Total Carbohydrate 97.9g	0%
Dietary Fiber 19.1g	0%
Total Sugars 22.7g
Protein 162.7g	0%

Vitamin D 4.5IU	0%
Calcium 315.5mg	0%
Iron 10.3mg	0%
Potassium 2457.4mg	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: 29.5%

Protein: 44.0%

Carbs: 26.5%