Low Sodium Savory Chicken with Rice

Savor the comforting flavors of this Low Sodium Savory Chicken with Rice, a wholesome one-pan masterpiece perfect for a heart-healthy dinner. Tender, seared chicken breasts are nestled into a rich, aromatic combination of sautéed onions, garlic, carrots, and celery, all simmered with nutty brown rice in a bath of low-sodium chicken broth infused with thyme, rosemary, and a squeeze of bright lemon juice. This recipe keeps the sodium low without sacrificing flavor, making it a delicious and nutritious option for the whole family. Ready in just over an hour and garnished with fresh parsley for a pop of color, this satisfying dish is ideal for busy weeknights or cozy weekend dinners. With easy preparation and minimal clean-up, it’s a must-try recipe that balances taste, health, and convenience.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 cups low-sodium chicken broth
• 1 cup brown rice
• 1 medium onion
• 3 large garlic cloves
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 0.25 cup fresh parsley
• 2 medium carrots
• 2 medium celery stalks

Directions

Step 1

Begin by slicing the onion and mincing the garlic cloves. Peel and slice the carrots, and chop the celery into small pieces.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts and sear for about 3-4 minutes on each side until browned. Remove the chicken from the skillet and set aside.

Step 3

In the same skillet, add the remaining tablespoon of olive oil. Add the sliced onions, minced garlic, carrots, and celery. Sauté for about 5 minutes until the vegetables begin to soften.

Step 4

Stir in the dried thyme, dried rosemary, and black pepper. Cook for another 2 minutes to allow the spices to release their aroma.

Step 5

Add the brown rice to the skillet and toast it lightly for about 1-2 minutes, stirring constantly.

Step 6

Pour in the low-sodium chicken broth and lemon juice. Bring the mixture to a gentle simmer.

Step 7

Return the chicken breasts to the skillet, nestling them into the rice and vegetable mixture.

Step 8

Cover the skillet and reduce the heat to low. Let it cook for about 35 minutes, or until the rice is tender and the chicken is cooked through (reaching an internal temperature of 165°F).

Step 9

Remove the skillet from heat and let it rest for 5 minutes, allowing the flavors to meld together.

Step 10

Garnish with freshly chopped parsley before serving. Adjust the seasoning with additional black pepper if desired.

Nutrition Facts

Serving size	(1816.6g)

Amount per serving	% Daily Value*
Calories	1828.8

Total Fat 57.0g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 591.6mg	0%
Sodium 838.7mg	0%
Total Carbohydrate 88.1g	0%
Dietary Fiber 12.7g	0%
Total Sugars 18.2g
Protein 230.7g	0%

Vitamin D 7.0IU	0%
Calcium 272.4mg	0%
Iron 10.0mg	0%
Potassium 2986.1mg	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: 28.7%

Protein: 51.6%

Carbs: 19.7%