Low Fat Chicken and Rice
This creamy, one-pot low fat chicken and rice dish combines lean chicken, hearty brown rice, fresh broccoli, and a cheesy yogurt finish. It’s perfect for healthy weeknight dinners without sacrificing flavor or comfort.
Equipment
- Dutch Oven
- Cutting Board
- Knife
Ingredients
- 1 lb chicken breasts or thighs boneless, skinless
- 2 tbsp oil olive or avocado
- 2 tsp garlic powder
- 2 tsp dried oregano or Italian seasoning
- salt & black pepper to taste
- 2 cups brown rice long-grain, basmati or jasmine
- 4.5 cups low sodium broth chicken or veggie
- 8 cups broccoli florets
- 1 cup plain yogurt 2%+ fat
- 0.25 cup green onion sliced
- 1 cup shredded marble or cheddar cheese
Instructions
- In a large skillet or Dutch oven, heat the oil over medium-high heat. Add cubed chicken, season with garlic powder, oregano, salt, and pepper. Sear for 5–7 minutes until golden. Remove and set aside.
- In the same pan, add rice and toast for 2 minutes, stirring constantly.
- Pour in the broth. Bring to a boil, then reduce to a simmer. Cover and cook for 25 minutes.
- Scatter the broccoli over the rice without stirring. Cover and cook for another 10–15 minutes until the rice is tender.
- Gently fold the chicken back in, along with the yogurt and green onions. Mix gently.
- Sprinkle cheese on top. Cover and let sit for 3–5 minutes until melted.
- Serve hot and enjoy! Garnish with extra green onion if you like.
Notes
You can swap broccoli for cauliflower or use Greek yogurt for extra protein. This dish is super flexible and easy to customize with your favorite vegetables or spices.
