Low Sodium Savory Rice with Vegetables and Chicken

Transform your weeknight dinners with this wholesome and flavorful Low Sodium Savory Rice with Vegetables and Chicken. This heart-healthy recipe combines tender, juicy bites of chicken, vibrant mixed vegetables, and nutty brown rice, all simmered in a perfectly seasoned low sodium chicken broth infused with dried thyme and oregano. Packed with fiber, protein, and a medley of colorful ingredients, this one-pot meal is as nutritious as it is satisfying. Ideal for those seeking a low sodium diet without compromising flavor, it’s easy to prepare with minimal cleanup required. Garnish with fresh parsley for a pop of freshness and serve this comforting dish straight from the skillet. Perfect for busy families or meal prep, this recipe strikes the perfect balance between convenience and nutrition.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 cup onion, chopped
• 1 cup red bell pepper, diced
• 1 medium carrot, thinly sliced
• 1 cup green beans, chopped
• 2 cloves garlic, minced
• 1 cup brown rice
• 2 cups low sodium chicken broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

Start by prepping the chicken. Cut the boneless, skinless chicken breasts into bite-sized pieces and set aside.

Step 2

In a large skillet or pot, heat the olive oil over medium-high heat.

Step 3

Add the chopped onion to the skillet and sauté for about 2-3 minutes until it becomes translucent.

Step 4

Stir in the diced red bell pepper, sliced carrot, and chopped green beans. Cook the vegetables for about 5 minutes until they start to soften.

Step 5

Add the minced garlic and the chicken pieces to the skillet. Cook for about 5 minutes, stirring occasionally, until the chicken is browned on all sides.

Step 6

Pour the brown rice into the skillet, stirring well to combine all the ingredients.

Step 7

Add the low sodium chicken broth to the mixture, followed by the dried thyme, dried oregano, and ground black pepper. Stir everything together.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low and cover the skillet.

Step 9

Let the rice and chicken simmer for about 30 minutes or until the rice is cooked through and has absorbed most of the liquid. Stir occasionally to prevent sticking.

Step 10

Once cooked, turn off the heat and let the dish sit covered for an additional 5 minutes to allow the flavors to meld.

Step 11

Fluff the rice with a fork, garnish with fresh chopped parsley if desired, and serve hot.

Nutrition Facts

Serving size	(1687.1g)

Amount per serving	% Daily Value*
Calories	1451.9

Total Fat 47.4g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 385.6mg	0%
Sodium 1524.4mg	0%
Total Carbohydrate 91.7g	0%
Dietary Fiber 17.3g	0%
Total Sugars 22.2g
Protein 159.6g	0%

Vitamin D 4.5IU	0%
Calcium 284.8mg	0%
Iron 10.7mg	0%
Potassium 2822.7mg	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: 29.8%

Protein: 44.6%

Carbs: 25.6%