High Protein Savory Rice with Vegetables and Chicken

Transform your weeknight dinners with this High Protein Savory Rice with Vegetables and Chicken—a wholesome, one-pan meal bursting with flavor and nutrition! Featuring tender bites of seasoned chicken breast, hearty brown rice, and a colorful medley of veggies like carrots, broccoli, and red bell peppers, this dish is as satisfying as it is nourishing. Simmered in chicken broth and infused with garlic and soy sauce, every bite offers a savory depth that’s sure to impress. Packed with protein, fiber, and vibrant ingredients, this easy-to-make recipe is perfect for meal prepping, family dinners, or a post-workout meal. Ready in just under an hour and garnished with fresh parsley, this warm, comforting dish brings together health and taste in the most delicious way.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breast
• 2 tablespoons olive oil
• 1 cup brown rice
• 2.5 cups chicken broth
• 1 medium onion, diced
• 2 medium carrot, diced
• 1 medium red bell pepper, diced
• 1 cup broccoli florets
• 0.5 cup frozen peas
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 0.5 teaspoon ground black pepper
• 1 teaspoon salt
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by rinsing the brown rice under cold water to remove excess starch. Set aside.

Step 2

Cut the chicken breast into bite-sized pieces. Season with a pinch of salt and pepper.

Step 3

In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat.

Step 4

Add the chicken pieces to the skillet and cook until they are golden brown and cooked through, about 6-8 minutes. Remove the chicken from the skillet and set aside.

Step 5

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and minced garlic, sautéing until the onion is tender and translucent, about 3 minutes.

Step 6

Stir in the diced carrots, red bell pepper, and broccoli florets. Cook for another 5 minutes, or until the vegetables start to soften.

Step 7

Add the rinsed brown rice to the skillet, stirring well with the vegetables.

Step 8

Pour in the chicken broth and soy sauce. Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and let it simmer for 25 minutes, or until the rice is tender and has absorbed most of the liquid.

Step 9

Add the cooked chicken back to the skillet along with the frozen peas. Stir well to combine everything.

Step 10

Season with additional salt and ground black pepper to taste. Let the mixture cook for another 2 minutes to heat the peas.

Step 11

Remove the skillet from heat. Stir in the chopped fresh parsley.

Step 12

Fluff the rice with a fork before serving. Enjoy this delicious and protein-rich savory rice dish warm.

Nutrition Facts

Serving size	(1870.8g)

Amount per serving	% Daily Value*
Calories	1578.0

Total Fat 49.0g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 425mg	0%
Sodium 5392.2mg	0%
Total Carbohydrate 95.3g	0%
Dietary Fiber 17.7g	0%
Total Sugars 21.8g
Protein 182.8g	0%

Vitamin D 25IU	0%
Calcium 296.9mg	0%
Iron 11.2mg	0%
Potassium 3009.6mg	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: 28.4%

Protein: 47.1%

Carbs: 24.5%