Description
A healthy and flavorful low calorie chicken and rice dish, perfect for a light and satisfying meal. This recipe combines lean chicken breast with brown rice and fresh vegetables, seasoned with simple herbs and spices.
Ingredients
1 cup brown rice, rinsed
2 cups water
1 pound skinless, boneless chicken breast, cut into bite-sized pieces
1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 medium carrot, peeled and diced
1 cup broccoli florets
1 teaspoon dried thyme
1 teaspoon paprika
1/2 teaspoon ground black pepper
1/2 teaspoon salt
1/4 cup low sodium chicken broth
2 tablespoons fresh parsley, chopped
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, reduce heat to low, cover, and simmer for 25 minutes or until rice is tender and water is absorbed. Remove from heat and let stand covered for 5 minutes.
While the rice is cooking, heat olive oil in a large non-stick skillet over medium heat.
Add the chopped onion and cook for 3 minutes until softened.
Add the minced garlic and cook for 1 minute until fragrant.
Add the chicken pieces to the skillet and cook for 5-7 minutes, stirring occasionally, until the chicken is lightly browned and cooked through.
Stir in the diced carrot and broccoli florets, cooking for another 5 minutes until vegetables are tender-crisp.
Sprinkle the dried thyme, paprika, black pepper, and salt over the chicken and vegetables. Stir to combine.
Pour in the low sodium chicken broth, cover the skillet, and simmer for 3 minutes to allow flavors to meld and vegetables to soften further.
Fluff the cooked brown rice with a fork and add it to the skillet. Stir everything together until well combined and heated through.
Remove from heat and garnish with chopped fresh parsley before serving.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
