Sometimes, after a long morning juggling tasks or a workout that left you a bit drained, you just want something nourishing without feeling stuffed. This low calorie chicken and rice recipe is that kind of meal—it’s simple, wholesome, and comforting without any fuss. The kind of dish you can throw together when your mind is half on dinner and half on whatever else you forgot to do earlier.
I remember one evening when I was halfway through chopping carrots and got distracted by a call from a friend. The timer for the rice was ticking somewhere between done and not done, and I wasn’t quite sure if I’d overcooked the chicken or not. But that’s the charm here: this recipe is forgiving. The tender chicken mingles with the nutty brown rice and crisp-tender vegetables, and somehow, it all comes together in a warm, satisfying bowl. Plus, the subtle hints of thyme and paprika add just the right amount of cozy flavor without overwhelming the lightness of the dish.
- Balances healthy ingredients with satisfying flavors and textures
- Comforting and filling without feeling heavy or greasy
- It’s simple — and that’s kind of the point, especially on busy days
- Uses everyday pantry staples and fresh veggies you might already have
- Not fancy, but definitely reliable for a quick, wholesome meal
Even if you’re not a kitchen pro, this dish is approachable. And if you’re the type who sometimes forgets a step or gets sidetracked, you’ll find it pretty forgiving.
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Low Calorie Chicken and Rice
- Total Time: 40 minutes
- Yield: 4 1x
Description
A healthy and flavorful low calorie chicken and rice dish that’s perfect for a light lunch or dinner. This recipe combines lean chicken breast with brown rice and fresh vegetables for a balanced meal.
Ingredients
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 carrot, diced
1 cup broccoli florets
1/2 cup frozen peas
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried thyme
1/2 teaspoon paprika
1 tablespoon fresh parsley, chopped
Instructions
In a medium saucepan, bring the chicken broth to a boil.
Add the rinsed brown rice to the boiling broth, reduce heat to low, cover, and simmer for 30 minutes or until 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 minutes until softened.
Add the chicken pieces to the skillet and cook for 5-7 minutes, stirring occasionally, until the chicken is cooked through and no longer pink inside.
Add the diced carrot and broccoli florets to the skillet and cook for another 5 minutes until the vegetables are tender-crisp.
Stir in the frozen peas, salt, black pepper, dried thyme, and paprika. Cook for 2 more minutes until peas are heated through.
When the rice is done, fluff it with a fork and add it to the skillet with the chicken and vegetables.
Gently stir to combine all ingredients evenly and heat through for 1-2 minutes.
Remove from heat and sprinkle with chopped fresh parsley before serving.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Kitchen Notes: You don’t need anything fancy to make this come together—just a good skillet and a saucepan will do. I usually serve it with a squeeze of fresh lemon or a sprinkle of extra parsley to brighten things up. If you feel like switching things around, swapping in green beans for broccoli or adding a handful of chopped spinach at the end works well, though I haven’t tested all variations extensively. And if you want a bit more protein, tossing in some cooked chickpeas can add a nice texture contrast. Leftovers reheat nicely, making this a good option for meal prep too.
FAQ
Can I use white rice instead of brown?
Sure, though the cooking time will be shorter and the texture a bit different. Watch the rice closely so it doesn’t overcook.
Is this dish spicy?
Not really — the paprika adds a gentle warmth, but it’s pretty mild overall.
Can I prepare this ahead of time?
Yes! It holds up well in the fridge for a few days, so it’s great for leftovers or packing lunch.
Ready to give this low calorie chicken and rice a try? It’s straightforward, satisfying, and just the kind of meal you want when life feels a little hectic.