Low Fat Savory Meat and Rice Pilaf

Delight in the wholesome flavors of this Low Fat Savory Meat and Rice Pilaf, a nutritious and satisfying one-pan dish that's perfect for weeknight dinners. Tender, bite-sized pieces of lean chicken breast are paired with vibrantly colored vegetables like carrots and red bell peppers, then simmered with hearty brown rice in a fragrant blend of cumin and paprika. The use of low-sodium chicken broth keeps the dish light, while fresh parsley adds a burst of freshness to the finish. This easy-to-make recipe is low in fat, packed with nutrients, and full of comforting, savory flavor. Ready in just 50 minutes, it’s the ultimate healthy and flavorful meal for the whole family.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 200 grams boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 unit medium onion, finely chopped
• 2 units garlic cloves, minced
• 1 unit carrot, finely diced
• 1 unit red bell pepper, chopped
• 200 grams brown rice
• 500 milliliters low sodium chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Cut the chicken breast into small bite-sized pieces and set aside.

Step 2

In a large, non-stick skillet, heat olive oil over medium heat.

Step 3

Add the chopped onion and sauté for 2-3 minutes until translucent.

Step 4

Stir in the minced garlic and cook for an additional minute.

Step 5

Add the carrot and red bell pepper to the skillet and cook for 5 minutes, stirring occasionally, until slightly tender.

Step 6

Add the chicken pieces to the vegetables and cook for 5-7 minutes, stirring occasionally, until the chicken is cooked through and no longer pink inside.

Step 7

Rinse the brown rice under cold water to remove excess starch and then add it to the skillet.

Step 8

Pour the chicken broth into the pan, then add ground cumin, paprika, salt, and black pepper. Stir to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and let the pilaf simmer for 25 minutes or until the rice is cooked through and the liquid is absorbed.

Step 10

Once cooked, remove the skillet from heat and let it sit, covered, for 5 more minutes to allow the flavors to meld.

Step 11

Fluff the pilaf with a fork and stir in the chopped fresh parsley right before serving.

Step 12

Serve warm and enjoy your delicious low-fat savory meat and rice pilaf.

Nutrition Facts

Serving size	(1302.6g)

Amount per serving	% Daily Value*
Calories	874.3

Total Fat 24.7g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 170mg	0%
Sodium 2601.2mg	0%
Total Carbohydrate 82.3g	0%
Dietary Fiber 13.2g	0%
Total Sugars 18.0g
Protein 79.2g	0%

Vitamin D 10IU	0%
Calcium 209.9mg	0%
Iron 7.9mg	0%
Potassium 2026.5mg	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: 25.6%

Protein: 36.5%

Carbs: 37.9%