Heart-Healthy Savory Rice with Meat and Vegetables

Elevate your weeknight dining with this Heart-Healthy Savory Rice with Meat and Vegetables—a wholesome, one-pan dish that's brimming with flavor and nutrition! Featuring tender, juicy chicken breast, fiber-rich brown rice, and a vibrant medley of carrots, broccoli, red bell peppers, and peas, this recipe is perfect for those looking to enjoy a balanced meal without sacrificing taste. Cooked in low-sodium chicken broth and seasoned with garlic, onion, and fresh parsley, every bite is bursting with aromatic goodness. This quick and easy recipe comes together in just 45 minutes, making it ideal for busy weeknights or meal prepping. Serve this satisfying and heart-friendly meal warm, and garnish with a sprinkle of fresh parsley for a colorful finishing touch. Perfect for families and health-conscious eaters alike, it’s a delicious way to load up on protein, whole grains, and veggies!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 pound chicken breast (boneless, skinless)
• 2 tablespoons olive oil
• 2 cups low-sodium chicken broth
• 1 medium carrot
• 1 medium red bell pepper
• 1 cup broccoli florets
• 0.5 cup frozen peas
• 1 small onion
• 2 garlic cloves
• 2 tablespoons fresh parsley
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt

Directions

Step 1

Rinse the brown rice under cold water and drain well.

Step 2

In a medium saucepan, combine the rinsed rice and 2 cups of low-sodium chicken broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes, or until the rice is tender and has absorbed the liquid.

Step 4

While the rice is cooking, prepare the vegetables. Dice the carrot, red bell pepper, and onion. Mince the garlic cloves. Chop the parsley finely.

Step 5

Cut the chicken breast into bite-sized pieces.

Step 6

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken pieces, season with a pinch of salt and pepper, and cook until browned and cooked through, about 5-7 minutes.

Step 7

Remove the chicken from the skillet and set aside.

Step 8

In the same skillet, add the remaining tablespoon of olive oil. Sauté the onion, garlic, and carrot for about 3 minutes, or until the onion becomes translucent.

Step 9

Add the red bell pepper, broccoli florets, and peas, and continue to cook for another 5-7 minutes until the vegetables are tender-crisp.

Step 10

Return the cooked chicken to the skillet along with the cooked rice. Stir to combine.

Step 11

Season the dish with the remaining salt and pepper to taste. Stir in the chopped parsley.

Step 12

Serve the savory rice hot, garnished with extra fresh parsley if desired.

Nutrition Facts

Serving size	(1640.3g)

Amount per serving	% Daily Value*
Calories	1460.7

Total Fat 48.3g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 385.6mg	0%
Sodium 1745.3mg	0%
Total Carbohydrate 90.2g	0%
Dietary Fiber 16.5g	0%
Total Sugars 20.0g
Protein 161.3g	0%

Vitamin D 59.0IU	0%
Calcium 208.2mg	0%
Iron 8.8mg	0%
Potassium 2121.2mg	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: 30.2%

Protein: 44.8%

Carbs: 25.0%