Low Fat Savory Chicken Over Rice

Elevate your dinner routine with this flavorful and guilt-free Low Fat Savory Chicken Over Rice recipe! Tender strips of boneless, skinless chicken are sautéed with aromatic garlic and then simmered in a zesty blend of low-sodium chicken broth, fresh lemon juice, and fragrant herbs like thyme and oregano. Paired with fluffy, perfectly cooked white rice, this dish is a wholesome and satisfying meal that’s both light and full of bold flavors. Ready in just 40 minutes, it’s a perfect option for busy weeknights without compromising on taste. Finished with a sprinkle of fresh parsley and bright lemon zest, this heart-healthy recipe is as nutritious as it is delicious—an ideal choice for anyone seeking easy, low-fat dinner ideas!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 pound Boneless, skinless chicken breasts
• 1 tablespoon Olive oil
• 2 Garlic cloves, minced
• 1.5 cups Chicken broth, low sodium
• 2 tablespoons Lemon juice
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 1 cup White rice
• 2 cups Water
• 2 tablespoons Fresh parsley, finely chopped
• 1 teaspoon Lemon zest

Directions

Step 1

Begin by slicing the chicken breasts into thin strips, about 1/2 inch thick.

Step 2

In a large non-stick skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.

Step 3

Add the chicken strips to the skillet and cook until they are browned on all sides, about 5-7 minutes.

Step 4

Once the chicken is browned, pour in the low-sodium chicken broth and lemon juice. Stir in the dried thyme, dried oregano, salt, and ground black pepper.

Step 5

Bring the mixture to a simmer. Lower the heat, cover the skillet, and let it cook for about 15 minutes or until the chicken is cooked through and tender.

Step 6

While the chicken is cooking, prepare the rice. In a medium saucepan, add the 1 cup of white rice and 2 cups of water. Bring to a boil over medium-high heat.

Step 7

Once boiling, reduce the heat to low, cover the saucepan, and let the rice simmer for about 15 minutes or until all the water is absorbed and the rice is tender.

Step 8

Fluff the cooked rice with a fork and divide it onto four serving plates.

Step 9

Top each plate of rice with the cooked chicken strips and spoon some of the pan sauce over the top.

Step 10

Garnish with freshly chopped parsley and a sprinkle of lemon zest before serving.

Step 11

Serve immediately while hot and enjoy your low-fat savory chicken over rice.

Nutrition Facts

Serving size	(1516.2g)

Amount per serving	% Daily Value*
Calories	1128.0

Total Fat 31.8g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 385.6mg	0%
Sodium 1748.0mg	0%
Total Carbohydrate 53.3g	0%
Dietary Fiber 2.3g	0%
Total Sugars 1.0g
Protein 147.4g	0%

Vitamin D 4.5IU	0%
Calcium 164.8mg	0%
Iron 6.2mg	0%
Potassium 1433.2mg	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: 26.3%

Protein: 54.1%

Carbs: 19.6%