Low Sodium Flavorful Chicken Bowl

Savor the perfect blend of wholesome ingredients and bold flavors with this Low Sodium Flavorful Chicken Bowl. Perfect for health-conscious foodies seeking a nutritious yet satisfying meal, this recipe swaps excess salt for a vibrant marinade of olive oil, lemon juice, garlic, and oregano. Tender slices of marinated chicken are paired with fluffy brown rice, caramelized red bell peppers, zucchini, and onions, then topped with fresh spinach and a sprinkle of parsley for a burst of color and freshness. With just 15 minutes of prep time and simple cooking techniques, this low-sodium chicken bowl is an easy, delicious option for busy weeknights or meal prepping. Packed with protein, fiber, and flavor, it’s a heart-healthy dish that proves eating well doesn't mean sacrificing taste.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 3 tablespoons lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 1 cup brown rice
• 2 cups water
• 1 medium red bell pepper, sliced
• 1 medium zucchini, sliced
• 1 small yellow onion, sliced
• 2 cups fresh spinach
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by preparing the marinade for the chicken. In a small bowl, combine the olive oil, minced garlic, lemon juice, dried oregano, and ground black pepper.

Step 2

Place the chicken breast in a resealable plastic bag or a shallow dish and pour the marinade over it. Seal the bag or cover the dish, and marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more flavor.

Step 3

While the chicken is marinating, rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender.

Step 4

While the rice is cooking, slice the red bell pepper, zucchini, and yellow onion.

Step 5

In a large skillet over medium heat, add a small amount of olive oil or use non-stick spray. Add the vegetables and sauté for 5-7 minutes, or until they are tender and slightly caramelized. Remove from the skillet and set aside.

Step 6

Remove the chicken from the marinade, allowing any excess to drip off. In the same skillet used for the vegetables, add the chicken breast and cook for about 6-7 minutes per side, or until cooked through and no longer pink in the center.

Step 7

Once the chicken is done, remove it from the skillet and allow it to rest for a few minutes before slicing.

Step 8

To assemble the chicken bowl, place a portion of cooked brown rice into each serving bowl. Top with sautéed vegetables, fresh spinach, and sliced chicken breast.

Step 9

Garnish each bowl with freshly chopped parsley before serving.

Step 10

Enjoy your low sodium flavorful chicken bowl warm.

Nutrition Facts

Serving size	(1677.0g)

Amount per serving	% Daily Value*
Calories	1365.3

Total Fat 47.5g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 385.6mg	0%
Sodium 434.5mg	0%
Total Carbohydrate 75.7g	0%
Dietary Fiber 11.9g	0%
Total Sugars 14.5g
Protein 152.7g	0%

Vitamin D 22.7IU	0%
Calcium 257.6mg	0%
Iron 9.6mg	0%
Potassium 2293.2mg	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: 31.9%

Protein: 45.5%

Carbs: 22.6%