Low Sodium Roasted Chicken Rice

Transform your dinner table with this wholesome and flavorful Low Sodium Roasted Chicken Rice recipe! Tender, juicy chicken breasts rest atop a nutrient-packed bed of brown rice and colorful veggies, including carrots, celery, and onions, all gently simmered in low sodium chicken broth for a heart-healthy twist. Infused with aromatic herbs like thyme and rosemary, and finished with a bright squeeze of fresh lemon juice and a sprinkle of parsley, this one-pan dish delivers comforting flavors without the extra salt. Ready in just about 80 minutes, this recipe is perfect for a balanced, family-friendly meal that's as satisfying as it is easy to prepare. Ideal for those watching their sodium intake, this dish proves that you don’t have to compromise on taste to eat well!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 2 lbs Chicken breasts
• 2 cups Brown rice
• 3 cups Low sodium chicken broth
• 2 tablespoons Olive oil
• 1 Onion, finely chopped
• 3 Garlic cloves, minced
• 2 Carrots, diced
• 2 Celery stalks, diced
• 1 teaspoon Dried thyme
• 1 teaspoon Dried rosemary
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Lemon juice
• 1 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse the chicken breasts under cold water and pat them dry with paper towels. Set aside.

Step 3

In a large oven-proof skillet or Dutch oven, heat 2 tablespoons of olive oil over medium heat.

Step 4

Add the chopped onion, garlic, carrots, and celery to the skillet. Sauté for about 5 minutes until the onions become translucent.

Step 5

Stir in the brown rice, ensuring it is well coated in the oil and vegetable mixture. Cook for an additional 2 minutes.

Step 6

Pour in the low sodium chicken broth and stir to combine. Bring the mixture to a gentle boil.

Step 7

Place the chicken breasts on top of the rice and vegetables. Sprinkle the thyme, rosemary, and black pepper evenly over the chicken.

Step 8

Cover the skillet or Dutch oven with a lid or aluminum foil and transfer to the preheated oven.

Step 9

Bake for 45 minutes, or until the rice is tender and the chicken reaches an internal temperature of 165°F (74°C).

Step 10

Remove the dish from the oven and let it rest for 5 minutes, still covered.

Step 11

Uncover the dish and squeeze the lemon juice over the chicken and rice. Sprinkle with freshly chopped parsley before serving.

Step 12

Serve hot, sure to evenly distribute the vegetables, rice, and slices of chicken onto each plate.

Nutrition Facts

Serving size	(2661.5g)

Amount per serving	% Daily Value*
Calories	2436.0

Total Fat 65.4g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 745.6mg	0%
Sodium 2693.9mg	0%
Total Carbohydrate 142.8g	0%
Dietary Fiber 21.2g	0%
Total Sugars 23.5g
Protein 304.8g	0%

Vitamin D 0IU	0%
Calcium 422.7mg	0%
Iron 13.1mg	0%
Potassium 2448.6mg	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: 24.7%

Protein: 51.2%

Carbs: 24.0%