Low Fat Savory Rice with Vegetables and Chicken

Savor the wholesome goodness of our Low Fat Savory Rice with Vegetables and Chicken, a flavorful and nutrient-packed dish perfect for health-conscious diners. This one-pan wonder combines tender, protein-rich chicken breast, hearty brown rice, and a vibrant medley of vegetables, including red and green bell peppers, carrots, and peas, all seasoned with low-sodium soy sauce and aromatic garlic. Simmered to perfection in low-fat chicken broth, every bite bursts with savory satisfaction while keeping your calorie goals in check. Ready in just 50 minutes, this easy-to-make recipe is ideal for busy weeknights, meal prep, or a nutritious family dinner. Serve it hot and enjoy a guilt-free meal packed with flavor and texture that everyone will love.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams boneless, skinless chicken breast
• 200 grams brown rice
• 500 milliliters low-sodium chicken broth
• 1 medium red bell pepper
• 1 medium green bell pepper
• 1 large carrot
• 100 grams frozen peas
• 1 medium onion
• 2 cloves garlic
• 1 tablespoon olive oil
• 2 tablespoons low-sodium soy sauce
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt

Directions

Step 1

Begin by preparing the ingredients: dice the chicken breast into bite-sized pieces, and set aside. Chop the red and green bell peppers, slice the carrot into thin rounds, and dice the onion. Mince the garlic cloves.

Step 2

In a large, non-stick skillet or wok, heat the olive oil over medium heat. Add the diced chicken breast and cook for about 5-7 minutes until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.

Step 3

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

Step 4

Add the chopped red and green bell peppers, sliced carrot, and frozen peas to the skillet. Stir-fry the vegetables for about 5 minutes until they are tender-crisp.

Step 5

Meanwhile, rinse the brown rice under cold water. In a medium-sized pot, bring the chicken broth to a boil. Add the rinsed brown rice to the pot, reduce the heat to low, and cover. Simmer the rice for approximately 20-25 minutes until all the liquid is absorbed and the rice is tender.

Step 6

Once the vegetables are cooked, return the chicken pieces to the skillet. Increase the heat slightly and add the cooked brown rice to the skillet with the vegetables and chicken.

Step 7

Season the mixture with low-sodium soy sauce, salt, and ground black pepper. Stir well to combine all ingredients evenly and cook for an additional 2-3 minutes to heat everything through and allow the flavors to meld.

Step 8

Remove the skillet from heat. Serve the Low Fat Savory Rice with Vegetables and Chicken immediately as a wholesome, low-fat meal.

Nutrition Facts

Serving size	(1766.4g)

Amount per serving	% Daily Value*
Calories	1316.4

Total Fat 32.8g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 1.5g
Cholesterol 340mg	0%
Sodium 2695.9mg	0%
Total Carbohydrate 103.3g	0%
Dietary Fiber 18.9g	0%
Total Sugars 26.7g
Protein 148.7g	0%

Vitamin D 20IU	0%
Calcium 184.7mg	0%
Iron 9.1mg	0%
Potassium 2370.2mg	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: 22.7%

Protein: 45.6%

Carbs: 31.7%