Low Fat Savory Chicken and Vegetable Rice

Elevate your weeknight dinners with this nutrient-packed Low Fat Savory Chicken and Vegetable Rice—a wholesome, one-skillet meal that's big on flavor and light on calories. Juicy, tender chicken breast is paired with hearty brown rice and a vibrant medley of vegetables like broccoli, carrots, red bell peppers, and green peas, all simmered in aromatic garlic and low-sodium chicken broth. A splash of soy sauce and a hint of lemon juice add just the right touch of savory zest, while fresh parsley brightens each bite. Perfect for health-conscious home cooks, this easy-to-make dish is high in protein, low in fat, and ready to serve in under an hour. Ideal for meal prep or a quick, satisfying family dinner, it’s a complete meal that’ll make your taste buds sing!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 pound Chicken breast
• 1 tablespoon Olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 cloves Garlic
• 2 cups Low-sodium chicken broth
• 1 cup Brown rice
• 1.5 cups Broccoli florets
• 1 medium Red bell pepper
• 2 medium Carrots
• 0.5 cup Green peas
• 1 small Onion
• 1 tablespoon Soy sauce (low sodium)
• 1 tablespoon Lemon juice
• 2 tablespoons Parsley

Directions

Step 1

Begin by cutting the chicken breast into 1-inch cubes. Season the chicken pieces with salt and black pepper.

Step 2

Mince the garlic cloves finely. Set aside.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the seasoned chicken cubes and cook for about 5-7 minutes, stirring occasionally, until lightly browned. Remove the chicken from the skillet and set aside.

Step 4

Dice the onion, red bell pepper, and slice the carrots into thin rounds.

Step 5

In the same skillet, add the diced onion and minced garlic. Sauté for about 2 minutes until translucent and fragrant.

Step 6

Add the sliced carrots and diced red bell pepper to the skillet, and sauté for another 3 minutes.

Step 7

Pour in the low-sodium chicken broth and bring it to a gentle simmer.

Step 8

Stir in the brown rice, broccoli florets, and green peas. Cover the skillet and reduce the heat to low. Cook for about 30-35 minutes, or until the rice is tender and has absorbed the liquid.

Step 9

Once the rice is cooked, return the chicken to the skillet. Stir in the low-sodium soy sauce and lemon juice.

Step 10

Cook for an additional 3-5 minutes, mixing everything well until the chicken is hot and all the flavors are combined.

Step 11

Chop the parsley finely, and garnish the dish before serving.

Step 12

Serve the Low Fat Savory Chicken and Vegetable Rice hot, and enjoy!

Nutrition Facts

Serving size	(1764.7g)

Amount per serving	% Daily Value*
Calories	1288.2

Total Fat 34.3g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 3.8g
Cholesterol 390.1mg	0%
Sodium 3465.2mg	0%
Total Carbohydrate 100.2g	0%
Dietary Fiber 19.3g	0%
Total Sugars 24.7g
Protein 150.6g	0%

Vitamin D 0IU	0%
Calcium 260.9mg	0%
Iron 7.3mg	0%
Potassium 2595.5mg	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: 23.5%

Protein: 45.9%

Carbs: 30.6%