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Low Calorie Chicken and Rice Dinner


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  • Total Time: 45 minutes
  • Yield: 4 1x

Description

A healthy and flavorful low calorie chicken and rice dinner featuring lean chicken breast, brown rice, and fresh vegetables, perfect for a nutritious weeknight meal.


Ingredients

Scale

1 cup brown rice, rinsed
2 cups low sodium chicken broth
1 pound boneless, skinless chicken breast, cut into 1-inch pieces
1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 medium red bell pepper, diced
1 medium zucchini, diced
1 cup broccoli florets
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 cup fresh parsley, chopped
1 tablespoon lemon juice


Instructions

In a medium saucepan, bring the low sodium chicken broth to a boil.
Add the rinsed brown rice to the boiling broth, reduce heat to low, cover, and simmer for 25 minutes or until the rice is tender and liquid is absorbed.
While the rice cooks, heat olive oil in a large non-stick skillet over medium heat.
Add the chopped onion and minced garlic to the skillet and sauté for 3-4 minutes until softened and fragrant.
Add the chicken breast pieces to the skillet and cook for 6-8 minutes, stirring occasionally, until the chicken is cooked through and no longer pink inside.
Add the diced red bell pepper, zucchini, and broccoli florets to the skillet with the chicken.
Sprinkle the dried oregano, black pepper, salt, and paprika over the chicken and vegetables, stirring well to combine.
Cook the mixture for an additional 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.
Once the rice is cooked, fluff it with a fork and add it to the skillet with the chicken and vegetables.
Stir in the chopped fresh parsley and lemon juice, mixing thoroughly to combine all ingredients.
Remove the skillet from heat and serve the chicken and rice dinner warm.

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes