Low Fat Roasted Chicken Rice

Delight in the wholesome goodness of this Low Fat Roasted Chicken Rice, a perfect balance of flavor and nutrition that’s ideal for busy weeknight dinners or meal prep. Succulent boneless, skinless chicken breasts are marinated in a zesty blend of olive oil, lemon juice, garlic, and oregano, then roasted to tender perfection. Paired with fluffy, nutty brown rice simmered in low-sodium chicken broth and brightened with fresh parsley, this dish is a guilt-free, high-protein meal that’s both satisfying and heart-healthy. With minimal prep time and simple ingredients, this easy-to-follow recipe ensures you’ll have a nourishing dinner on the table in under an hour. Serve it as-is for a naturally low-fat, wholesome dish, or dress it up with a side of steamed vegetables for a complete meal the whole family will love.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breast
• 1 tablespoon Olive oil
• 2 tablespoons Lemon juice
• 3 units Garlic cloves, minced
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 cup Brown rice
• 2 cups Low sodium chicken broth
• 2 tablespoons Chopped fresh parsley

Directions

Step 1

Preheat your oven to 200°C (400°F).

Step 2

In a small bowl, mix together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to create a marinade.

Step 3

Place the chicken breasts in a shallow dish and pour the marinade over them. Turn the chicken to coat each piece thoroughly. Let them marinate for at least 10 minutes, or up to 30 minutes if time allows.

Step 4

While the chicken is marinating, rinse the brown rice under cold water until the water runs clear. This helps remove excess starch and encourages fluffier rice.

Step 5

In a medium saucepan, bring the low sodium chicken broth to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and let it simmer for about 35 minutes or until the rice is tender and the liquid is absorbed.

Step 6

Meanwhile, remove the chicken breasts from the marinade and place them in a roasting pan. Roast in the preheated oven for 20-25 minutes or until the internal temperature reaches 75°C (165°F) and the juices run clear.

Step 7

Once the chicken is cooked, let it rest for 5 minutes before slicing it into strips.

Step 8

Fluff the cooked rice with a fork and stir in the chopped fresh parsley.

Step 9

Serve the sliced roasted chicken over a bed of brown rice and garnish with extra parsley, if desired.

Nutrition Facts

Serving size	(1259.6g)

Amount per serving	% Daily Value*
Calories	1238.6

Total Fat 34.1g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 425mg	0%
Sodium 3862.2mg	0%
Total Carbohydrate 55.3g	0%
Dietary Fiber 5.2g	0%
Total Sugars 2.9g
Protein 168.2g	0%

Vitamin D 25IU	0%
Calcium 189.7mg	0%
Iron 8.6mg	0%
Potassium 2037.7mg	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: 25.6%

Protein: 56.0%

Carbs: 18.4%