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Close-up of a low calorie chicken and rice dish with bright lighting and clean background

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

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 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