Low Sodium Lemon Herb Chicken and Rice Bowl

Bright, zesty, and nourishing, this Low Sodium Lemon Herb Chicken and Rice Bowl is the perfect combination of wholesome ingredients and bold flavors—all without compromising on heart health. Marinated in a refreshing mix of lemon juice, garlic, and aromatic herbs like oregano and thyme, tender chicken breasts are seared to perfection and paired with nutty brown rice cooked in low-sodium chicken stock for a hearty base. Vibrant sautéed broccoli and red bell peppers add a burst of color and nutrients, while a sprinkle of fresh parsley and lemon zest ties everything together. Quick to prepare and easy to assemble, this Mediterranean-inspired dish is ideal for meal prep or a satisfying weeknight dinner. Healthy, flavorful, and under 50 minutes from start to finish, this low-sodium recipe will become a fast favorite in your kitchen.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breasts
• 2 tablespoons Lemon juice
• 2 tablespoons Olive oil
• 3 units Garlic cloves, minced
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 0.5 teaspoon Fresh cracked black pepper
• 2 cups Low-sodium chicken stock
• 1 cup Brown rice
• 2 cups Broccoli florets
• 1 medium Red bell pepper, diced
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Lemon zest

Directions

Step 1

In a medium-sized bowl, combine lemon juice, olive oil, minced garlic, dried oregano, dried thyme, and black pepper. Mix well.

Step 2

Add the chicken breasts to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 15 minutes or up to 2 hours for more flavor.

Step 3

In a saucepan, bring the low-sodium chicken stock to a boil. Add the brown rice, stir, and reduce the heat to low. Cover and simmer for about 30 minutes, or until the rice is cooked and the liquid is absorbed.

Step 4

While the rice is cooking, remove the chicken from the marinade. Heat a non-stick skillet over medium heat and add the chicken. Cook for about 5-7 minutes on each side, or until the internal temperature reaches 165°F (74°C).

Step 5

Remove the chicken from the skillet and allow it to rest for a few minutes before slicing it thinly.

Step 6

In the same skillet, add the broccoli florets and diced red bell pepper. Sauté for 5 minutes, or until the vegetables are tender.

Step 7

To assemble the bowls, divide the rice among four serving bowls. Top with sliced chicken and sautéed vegetables.

Step 8

Garnish each bowl with fresh parsley and lemon zest. Serve immediately and enjoy your flavorful, low-sodium meal.

Nutrition Facts

Serving size	(1560.2g)

Amount per serving	% Daily Value*
Calories	1442.0

Total Fat 49.6g	0%
Saturated Fat 9.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 425mg	0%
Sodium 725.5mg	0%
Total Carbohydrate 72.0g	0%
Dietary Fiber 12.4g	0%
Total Sugars 8.6g
Protein 171.1g	0%

Vitamin D 5IU	0%
Calcium 256.1mg	0%
Iron 9.2mg	0%
Potassium 1892.5mg	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: 31.5%

Protein: 48.2%

Carbs: 20.3%