Heart-Healthy Savory Chicken with Rice

Elevate your dinner table with this nutritious and flavorful Heart-Healthy Savory Chicken with Rice! This wholesome recipe features tender, protein-packed skinless chicken breasts, simmered alongside vibrant vegetables like carrots, red bell peppers, and onions for a colorful medley of flavors. Cooked in low-sodium chicken broth with aromatic herbs like thyme and rosemary, the fiber-rich brown rice absorbs every bit of the savory goodness. Finished with a bright splash of lemon juice and a sprinkle of fresh parsley, this dish is as delicious as it is nourishing. Perfect for busy weeknights, this one-skillet meal is easy to prepare, heart-friendly, and packed with ingredients that are both low in sodium and high in flavor. Prioritize your health without sacrificing taste—serve this satisfying chicken and rice dish hot and watch it become a family favorite!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces skinless, boneless chicken breasts
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 1 tablespoon olive oil
• 1 large onion, chopped
• 3 pieces garlic cloves, minced
• 1 medium carrot, diced
• 1 medium red bell pepper, diced
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried rosemary
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice under cold water and drain.

Step 2

In a medium saucepan, bring the low-sodium chicken broth to a boil.

Step 3

Add the rinsed brown rice, cover, and reduce heat to low. Let it simmer for about 35 minutes or until the liquid is absorbed and the rice is cooked through.

Step 4

Meanwhile, season the chicken breasts with ground black pepper on both sides.

Step 5

Heat olive oil in a large skillet over medium heat.

Step 6

Add the chopped onion and minced garlic to the skillet and sauté until the onions are translucent, about 3 minutes.

Step 7

Add the diced carrot and red bell pepper to the skillet and cook for another 5 minutes, until the vegetables are tender.

Step 8

Push the vegetables to one side of the skillet and add the chicken breasts.

Step 9

Cook the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.

Step 10

Sprinkle dried thyme and dried rosemary over the chicken and vegetables, stirring gently to combine.

Step 11

Once the rice is ready, fluff it with a fork and add it to the skillet, mixing well with the vegetables.

Step 12

Drizzle lemon juice over the chicken and rice mixture and sprinkle with freshly chopped parsley.

Step 13

Serve the savory chicken with rice hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(1742.4g)

Amount per serving	% Daily Value*
Calories	1668.3

Total Fat 42.7g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 591.6mg	0%
Sodium 717.5mg	0%
Total Carbohydrate 79.8g	0%
Dietary Fiber 11.2g	0%
Total Sugars 16.8g
Protein 229.3g	0%

Vitamin D 7.0IU	0%
Calcium 203.1mg	0%
Iron 9.2mg	0%
Potassium 2639.9mg	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: 23.7%

Protein: 56.6%

Carbs: 19.7%