Low Sodium Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Elevate your weeknight dinners with this vibrant and heart-healthy recipe for Low Sodium Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice. Bursting with the natural flavors of fresh rosemary, thyme, garlic, and a hint of zesty lemon, the tender chicken is marinated to perfection, then grilled for a deliciously golden finish. Paired with caramelized roasted carrots, broccoli, and red bell peppers, and served alongside fluffy, fragrant jasmine rice, this balanced dish is both low in sodium and full of wholesome ingredients. Perfect for meal prep or family dinners, this recipe is an easy, flavorful way to prioritize wellness without sacrificing taste.
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Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 teaspoons, chopped Fresh rosemary
- 2 teaspoons, chopped Fresh thyme
- 4 cloves, minced Garlic
- 1 teaspoon Black pepper
- 2 cups, sliced Carrots
- 2 cups Broccoli florets
- 1 cup, sliced Red bell pepper
- 1 cup Uncooked jasmine rice
- 2 cups Water
- 1 teaspoon (optional) Salt substitute
Directions
Step 1
In a bowl, combine 2 tablespoons of olive oil, lemon juice, rosemary, thyme, garlic, and black pepper to create a marinade.
Step 2
Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag, ensuring the chicken is well coated, and refrigerate for at least 1 hour or up to overnight.
Step 3
Preheat your oven to 400°F (200°C).
Step 4
On a large baking sheet, toss the sliced carrots, broccoli florets, and red bell pepper with 1 tablespoon of olive oil and the salt substitute (if using).
Step 5
Spread the vegetables in a single layer on the baking sheet and roast for 25-30 minutes until tender and slightly caramelized.
Step 6
While the vegetables are roasting, bring 2 cups of water to a boil in a medium saucepan. Add the jasmine rice, reduce the heat to low, cover, and simmer for 15 minutes until the rice is tender and all water is absorbed. Fluff with a fork before serving.
Step 7
Heat a grill pan or skillet over medium-high heat. Remove the chicken from the marinade and cook each breast for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is browned and cooked through.
Step 8
Serve the herb-marinated chicken with the roasted vegetables and steamed jasmine rice. Enjoy!
Nutrition Facts
| Serving size | (1991.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2377.8 |
| Total Fat 69.3g | 0% |
| Saturated Fat 14.1g | 0% |
| Polyunsaturated Fat 4.3g | |
| Cholesterol 591.6mg | 0% |
| Sodium 756.5mg | 0% |
| Total Carbohydrate 189.9g | 0% |
| Dietary Fiber 17.1g | 0% |
| Total Sugars 18.8g | |
| Protein 238.7g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 334.6mg | 0% |
| Iron 13.1mg | 0% |
| Potassium 6677.2mg | 0% |
Source of Calories