Low Sodium Savory Chicken and Vegetable Rice
Satisfy your cravings for hearty comfort food without the extra salt with this Low Sodium Savory Chicken and Vegetable Rice. This one-skillet meal is a symphony of flavors, featuring tender bites of seasoned chicken breast, wholesome brown rice, and vibrant vegetables like carrot, zucchini, and red bell pepper. Simmered in low-sodium chicken broth and infused with garlic, oregano, and a splash of fresh lemon juice, this dish is both nutritious and bursting with savory goodness. Ready in under an hour, it’s the perfect healthy dinner option for busy weeknights, offering a low-sodium twist on a classic favorite. Garnished with fresh parsley, this dish is as visually appealing as it is delicious—an easy, satisfying meal the whole family will love!
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Ingredients
- 1 pound boneless, skinless chicken breast
- 1 cup brown rice
- 2 cups low sodium chicken broth
- 2 tablespoons olive oil
- 1 medium carrot
- 1 medium zucchini
- 0.5 whole red bell pepper
- 0.25 cup fresh parsley
- 2 cloves garlic
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon dried oregano
- 1 tablespoon lemon juice
Directions
Step 1
Begin by cutting the chicken breast into bite-sized pieces. Dice the carrot, zucchini, and red bell pepper into small cubes. Mince the garlic and finely chop the fresh parsley.
Step 2
In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the chicken pieces and season with ground black pepper. Cook the chicken for about 7-8 minutes, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
Step 3
Reduce the heat to medium and add the remaining 1 tablespoon of olive oil to the same skillet. Add minced garlic and sauté for about 1 minute until fragrant.
Step 4
Add the diced carrot, zucchini, and red bell pepper to the skillet. Cook for about 5-6 minutes, stirring occasionally, until the vegetables are tender but still crisp.
Step 5
Stir in the brown rice to the vegetable mixture, then add the low sodium chicken broth, dried oregano, and lemon juice. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 25 minutes or until the rice is tender and has absorbed the liquid.
Step 6
Return the cooked chicken to the skillet, stirring to combine all ingredients. Cook for an additional 5 minutes, allowing the flavors to meld together.
Step 7
Remove the skillet from heat and sprinkle the chopped fresh parsley over the chicken and rice mixture.
Step 8
Serve the Low Sodium Savory Chicken and Vegetable Rice warm, garnished with additional parsley if desired.
Nutrition Facts
| Serving size | (1515.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1384.9 |
| Total Fat 47.2g | 0% |
| Saturated Fat 9.5g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 385.6mg | 0% |
| Sodium 3366.9mg | 0% |
| Total Carbohydrate 75.2g | 0% |
| Dietary Fiber 9.2g | 0% |
| Total Sugars 20.3g | |
| Protein 156.4g | 0% |
| Vitamin D 22.7IU | 0% |
| Calcium 200.6mg | 0% |
| Iron 8.6mg | 0% |
| Potassium 2525.4mg | 0% |
Source of Calories