High Protein Savory Chicken Over Rice

Elevate your weeknight dinners with this High Protein Savory Chicken Over Rice recipe, a wholesome and flavorful one-pot dish packed with lean chicken, tender brown rice, and nutrient-rich vegetables. Seasoned with aromatic spices like paprika and cumin, and brightened with a splash of lemon juice and fresh parsley, this meal is as healthy as it is delicious. Perfect for busy days, this high-protein recipe is ready in under an hour and features a satisfying mix of garlic-sautéed onions, sweet carrots, and vibrant peas. Whether you're meal-prepping or serving it fresh for a family dinner, this protein-packed dish is sure to amaze with its hearty, savory flavors. Serve hot for a comforting, nutrient-dense meal that’s both balanced and satisfying.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1.5 pounds chicken breasts
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 2 tablespoons olive oil
• 3 garlic cloves
• 1 medium onion
• 2 cups chicken broth
• 1 cup brown rice
• 1 cup frozen peas
• 2 medium carrots
• 0.25 cup fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

Begin by slicing the chicken breasts into bite-sized pieces.

Step 2

Season the chicken pieces with salt, black pepper, paprika, and ground cumin. Set aside.

Step 3

Chop the garlic cloves finely and dice the onion.

Step 4

In a large skillet or a pot, heat the olive oil over medium-high heat.

Step 5

Add the chopped garlic and diced onion to the skillet, sautéing until the onion becomes translucent, about 3-4 minutes.

Step 6

Add the seasoned chicken pieces to the skillet. Cook the chicken until it's browned on all sides, about 6-8 minutes.

Step 7

Peel and dice the carrots into small cubes.

Step 8

Add the diced carrots to the skillet, followed by the chicken broth and the brown rice, stirring to combine.

Step 9

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the skillet and let simmer for about 30 minutes, or until the rice is tender and has absorbed most of the liquid.

Step 10

Add the frozen peas to the mixture in the last 5 minutes of cooking and stir to combine.

Step 11

Once cooked, remove the skillet from the heat and stir in the lemon juice.

Step 12

Finely chop the fresh parsley and sprinkle it over the chicken and rice before serving.

Step 13

Serve hot and enjoy your high-protein savory chicken over rice.

Nutrition Facts

Serving size	(1896.1g)

Amount per serving	% Daily Value*
Calories	1911.9

Total Fat 56.4g	0%
Saturated Fat 11.7g	0%
Polyunsaturated Fat 2.8g
Cholesterol 559.2mg	0%
Sodium 4096.3mg	0%
Total Carbohydrate 107.8g	0%
Dietary Fiber 19.7g	0%
Total Sugars 25.5g
Protein 234.5g	0%

Vitamin D 0IU	0%
Calcium 307.3mg	0%
Iron 13.3mg	0%
Potassium 1855.5mg	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: 27.0%

Protein: 50.0%

Carbs: 23.0%