High Protein Savory Chicken with Rice

Elevate your dinner routine with this hearty and nutritious High Protein Savory Chicken with Rice. Packed with tender, flavorful chicken breast, wholesome brown rice, and vibrant vegetables like bell peppers and spinach, this one-pot meal is a perfect blend of taste and health. Sautéed with aromatic garlic, ginger, and onion, then simmered in a savory mix of low-sodium soy sauce and chicken broth, every bite is bursting with comforting flavors. Finished with a fresh squeeze of lemon juice and a sprinkle of parsley, this dish is as refreshing as it is satisfying. Ready in just under an hour and loaded with protein and nutrients, it’s an ideal option for meal prep, post-workout recovery, or a balanced family dinner. Perfectly scalable to feed four, this wholesome dish is as easy to make as it is to enjoy!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams chicken breast
• 200 grams brown rice
• 2 tablespoons olive oil
• 1 medium onion
• 3 garlic cloves
• 1 medium bell pepper
• 3 tablespoons low-sodium soy sauce
• 500 milliliters chicken broth
• 1 teaspoon ginger
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 2 tablespoons parsley
• 100 grams baby spinach
• 2 tablespoons lemon juice

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear, then set aside.

Step 2

Dice the chicken breast into bite-sized pieces. Chop the onion and bell pepper, and mince the garlic cloves.

Step 3

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the onion and sauté for 2-3 minutes until it becomes translucent.

Step 4

Add minced garlic and ginger to the pot, stirring for another minute until fragrant.

Step 5

Increase the heat to medium-high and add the diced chicken to the pot. Cook, stirring occasionally, until the chicken is browned on all sides, about 5-6 minutes.

Step 6

Stir in the chopped bell pepper and continue to cook for 2 minutes until it starts to soften.

Step 7

Add the rinsed brown rice to the pot along with the chicken broth, low-sodium soy sauce, black pepper, and salt. Stir to combine.

Step 8

Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer for about 35-40 minutes, or until the rice is cooked and has absorbed most of the liquid.

Step 9

Once the rice is tender, stir in the baby spinach and lemon juice, cooking for an additional 2-3 minutes until the spinach wilts.

Step 10

Remove the pot from heat and sprinkle freshly chopped parsley over the dish before serving.

Step 11

Serve hot and enjoy your savory, high protein chicken with rice.

Nutrition Facts

Serving size	(1702.9g)

Amount per serving	% Daily Value*
Calories	1403.2

Total Fat 48.3g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 5.2g
Cholesterol 430mg	0%
Sodium 5593.1mg	0%
Total Carbohydrate 82.3g	0%
Dietary Fiber 11.2g	0%
Total Sugars 13.0g
Protein 164.7g	0%

Vitamin D 0IU	0%
Calcium 298.6mg	0%
Iron 11.0mg	0%
Potassium 2543.2mg	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: 30.6%

Protein: 46.3%

Carbs: 23.1%