Low Fat Lemon Herb Chicken and Rice Bowl

Brighten up your dinner routine with this Low Fat Lemon Herb Chicken and Rice Bowl—a wholesome, flavorful, and nutrient-packed dish that’s perfect for a balanced weeknight meal. Tender, herb-marinated chicken breasts are pan-seared to perfection and served atop fluffily cooked brown rice infused with low-sodium chicken broth. Fresh steamed veggies, including crisp broccoli and sweet carrots, add vibrant color and texture, while zesty lemon juice and fragrant garlic bring bold, refreshing flavors to every bite. Garnished with a sprinkle of fresh parsley and a touch of lemon zest, this healthy chicken and rice bowl is a great option for meal prep or a quick, satisfying family dinner. Packed with protein and fiber, it offers a guilt-free way to enjoy a comforting, complete meal.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 0.25 cup lemon juice
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 2 cups broccoli florets
• 1 large carrot, julienned
• 1 cup cherry tomatoes, halved
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon lemon zest

Directions

Step 1

Start by marinating the chicken. In a medium bowl, mix lemon juice, olive oil, minced garlic, oregano, thyme, salt, and black pepper. Add the chicken breasts and coat them well. Let them marinate for at least 15 minutes while you prepare other ingredients.

Step 2

Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, bring the chicken broth to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender and the liquid is absorbed.

Step 3

While the rice is cooking, prepare the vegetables. Steam the broccoli florets and julienned carrot for about 4-5 minutes until they are tender-crisp.

Step 4

Heat a non-stick skillet over medium-high heat. Remove the chicken breasts from the marinade and add them to the skillet. Cook for about 6-7 minutes on each side until the chicken is cooked through and no longer pink in the center. Remove from the skillet and let rest for a few minutes before slicing thinly.

Step 5

In serving bowls, evenly distribute the cooked brown rice. Arrange the sliced chicken, steamed broccoli, carrot, and cherry tomato halves on top of the rice.

Step 6

Sprinkle each bowl with fresh parsley and lemon zest for additional flavor.

Step 7

Serve warm and enjoy your low fat lemon herb chicken and rice bowl!

Nutrition Facts

Serving size	(1525.8g)

Amount per serving	% Daily Value*
Calories	1084.6

Total Fat 30.1g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 295.8mg	0%
Sodium 1704.3mg	0%
Total Carbohydrate 78.1g	0%
Dietary Fiber 13.5g	0%
Total Sugars 13.9g
Protein 126.6g	0%

Vitamin D 3.5IU	0%
Calcium 240.2mg	0%
Iron 7.7mg	0%
Potassium 1748.9mg	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: 24.9%

Protein: 46.5%

Carbs: 28.7%