Heart-Healthy Savory Chicken Over Rice

Elevate your weeknight dinners with this Heart-Healthy Savory Chicken Over Rice, a wholesome and flavor-packed dish that’s as nutritious as it is satisfying. Featuring tender, marinated chicken breasts infused with aromatic herbs like oregano, thyme, and rosemary, this recipe pairs perfectly with fluffy, fiber-rich brown rice simmered in low-sodium chicken broth. Sautéed garlic, onions, and fresh spinach add earthy depth, while a bright splash of lemon juice ties it all together. Ready in just 45 minutes, this one-pan wonder is low in sodium, heart-friendly, and incredibly easy to prepare. Ideal for busy evenings, it’s topped with a sprinkle of fresh parsley for a vibrant, fresh finish. Perfect as a complete meal on its own, this dish balances bold flavors with health-conscious ingredients for a guilt-free indulgence the whole family will love.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1.5 cups low-sodium chicken broth
• 1 cup brown rice
• 3 cloves garlic
• 1 medium onion
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon dried rosemary
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley
• 2 cups spinach

Directions

Step 1

Begin by preparing the ingredients: mince the garlic, dice the onion, and chop the parsley.

Step 2

In a medium bowl, combine the chicken breasts with olive oil, garlic, oregano, thyme, rosemary, black pepper, and salt. Mix well to coat and set aside to marinate while you prepare the rice.

Step 3

In a medium saucepan, add the chicken broth and bring it to a boil. Stir in the brown rice, reduce the heat to low, cover, and let it simmer for about 20-25 minutes, or until the rice is tender and liquid is absorbed.

Step 4

While the rice is cooking, heat a non-stick skillet over medium heat. Add the marinated chicken breasts and cook for about 5-7 minutes on each side or until golden brown and cooked through, reaching an internal temperature of 165°F (74°C).

Step 5

Once the chicken is done, transfer it to a plate and cover with foil to keep warm.

Step 6

In the same skillet, add the diced onion and sauté for 2-3 minutes until softened and translucent. Stir in the spinach and cook until wilted, about 2 minutes.

Step 7

Return the chicken to the skillet, sprinkle with lemon juice, and let it simmer together for 1-2 minutes to blend the flavors.

Step 8

Serve the chicken over a bed of brown rice, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(1279.1g)

Amount per serving	% Daily Value*
Calories	1351.8

Total Fat 47.9g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 2.8g
Cholesterol 385.6mg	0%
Sodium 1698.9mg	0%
Total Carbohydrate 70.1g	0%
Dietary Fiber 8.1g	0%
Total Sugars 10.2g
Protein 153.4g	0%

Vitamin D 4.5IU	0%
Calcium 189.8mg	0%
Iron 7.7mg	0%
Potassium 1936.3mg	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: 32.5%

Protein: 46.3%

Carbs: 21.2%