Low Sodium Savory Meat and Rice Pilaf

Satisfy your craving for comfort food with our Low Sodium Savory Meat and Rice Pilaf, a hearty and health-conscious twist on a classic dish that’s bursting with flavor. This one-pot meal combines tender bites of lean beef or chicken with perfectly cooked long-grain rice, fresh vegetables, and aromatic herbs like thyme and bay leaf, all simmered in a low-sodium broth for a guilt-free indulgence. A hint of lemon juice and a sprinkle of fresh parsley add a bright, zesty finish to this wholesome recipe, making it perfect for weeknight dinners or meal prep. With its rich flavors, reduced sodium content, and easy preparation, this meat and rice pilaf is a must-try for those seeking a nutritious, family-friendly meal.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 pound lean beef or chicken breast
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 medium celery stalk, diced
• 4 cups low-sodium chicken or beef broth
• 1.5 cups long-grain white rice
• 1 bay leaf
• 1 teaspoon dried thyme
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Cut the lean beef or chicken breast into bite-sized pieces.

Step 2

In a large skillet or pot, heat 1 tablespoon of olive oil over medium-high heat.

Step 3

Add the meat pieces to the skillet and cook for about 5-7 minutes, until browned on all sides. Remove the meat from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion, minced garlic, diced carrot, and diced celery. Cook for 5-6 minutes, stirring occasionally, until the vegetables are softened.

Step 5

Add the rice to the pan and stir for 1-2 minutes, allowing the rice to be coated in the oil and slightly toasted.

Step 6

Return the browned meat to the pan. Pour in the low-sodium chicken or beef broth, ensuring the rice is well submerged in the liquid.

Step 7

Add the bay leaf and dried thyme, then season with black pepper.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.

Step 9

Remove the skillet from the heat and let it sit, covered, for an additional 5 minutes.

Step 10

Remove the bay leaf, then gently stir in the fresh parsley and lemon juice.

Step 11

Serve the meat and rice pilaf hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(2082.6g)

Amount per serving	% Daily Value*
Calories	1946.2

Total Fat 99.6g	0%
Saturated Fat 32.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 362.9mg	0%
Sodium 1055.5mg	0%
Total Carbohydrate 113.5g	0%
Dietary Fiber 8.1g	0%
Total Sugars 10.4g
Protein 133.7g	0%

Vitamin D 0IU	0%
Calcium 297.4mg	0%
Iron 18.0mg	0%
Potassium 2596.9mg	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: 47.5%

Protein: 28.4%

Carbs: 24.1%