Low Fat Savory Chicken with Rice

Enjoy a wholesome and flavorful meal with this Low Fat Savory Chicken with Rice recipe, a perfect blend of lean protein, hearty grains, and vibrant vegetables. Boneless, skinless chicken breasts are sautéed with aromatic garlic and onions, then paired with nutrient-rich brown rice simmered in low-sodium chicken broth. Bright pops of sweetness from carrots and peas balance the savory notes, while a drizzle of low-sodium soy sauce brings the dish together. Ready in just 45 minutes, this heart-healthy, low-fat recipe is ideal for meal prep or a comforting weeknight dinner. Garnished with fresh parsley for an extra touch of freshness, it’s a satisfying one-pan meal the whole family will love!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces boneless skinless chicken breasts
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 1 medium onion
• 2 pieces garlic cloves
• 1 tablespoon olive oil
• 2 medium carrots
• 1 cup frozen peas
• 2 tablespoons low-sodium soy sauce
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the brown rice under cold water in a fine-mesh strainer. Drain well.

Step 2

In a medium saucepan, bring the chicken broth to a boil. Add the rice, reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender and the broth is absorbed.

Step 3

While the rice is cooking, prepare the chicken and vegetables. Dice the chicken breasts into bite-sized pieces. Chop the onion and carrots finely. Mince the garlic cloves.

Step 4

In a large non-stick skillet, heat the olive oil over medium heat. Add the onions and garlic, and sauté until the onions are translucent, about 3 minutes.

Step 5

Add the diced chicken to the skillet, season with salt and black pepper, and cook until the chicken is no longer pink, about 5-7 minutes.

Step 6

Stir in the chopped carrots and cook for another 3-4 minutes until they are tender.

Step 7

Add the frozen peas to the skillet and mix well. Pour in the low-sodium soy sauce and cook for another 2 minutes, until everything is well combined and the peas are heated through.

Step 8

Fluff the cooked rice with a fork and add it to the skillet with the chicken and vegetables. Mix everything together thoroughly.

Step 9

Garnish with freshly chopped parsley before serving.

Step 10

Serve hot and enjoy your low-fat, savory chicken with rice!

Nutrition Facts

Serving size	(1531.8g)

Amount per serving	% Daily Value*
Calories	1236.8

Total Fat 30.7g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 1.5g
Cholesterol 295.8mg	0%
Sodium 2697.4mg	0%
Total Carbohydrate 104.2g	0%
Dietary Fiber 18.3g	0%
Total Sugars 25.3g
Protein 133.8g	0%

Vitamin D 17.4IU	0%
Calcium 200.6mg	0%
Iron 8.9mg	0%
Potassium 2140.4mg	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: 22.5%

Protein: 43.6%

Carbs: 33.9%