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Low Calorie Chicken And Brown Rice Recipes

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30 Ideas for Low Calorie Baked Chicken Best Recipes Ideas and Collections
30 Ideas for Low Calorie Baked Chicken Best Recipes Ideas and Collections from momsandkitchen.com

Description

If you're looking for healthy and delicious meal options, chicken and brown rice is a great place to start. This classic combination is high in protein and fiber, making it a filling and satisfying meal. Plus, brown rice is a complex carbohydrate, which means it provides sustained energy while keeping you full for longer periods of time. By using lean cuts of chicken and incorporating plenty of vegetables, you can create low calorie chicken and brown rice recipes that are both nutritious and tasty.

Prep Time

Preparation time for most of these recipes is around 20-30 minutes. This includes chopping vegetables, cooking rice, and marinating chicken if necessary.

Cook Time

Cooking time for most of the recipes is around 30-40 minutes. This depends on the cooking method used and the size of the chicken pieces.

Ingredients

For these recipes, you will need:
  • 1 pound boneless, skinless chicken breasts or thighs
  • 1 cup brown rice
  • Assorted vegetables (such as broccoli, carrots, bell peppers, onions, and mushrooms)
  • Low sodium chicken broth or water
  • Herbs and spices (such as garlic, ginger, cumin, paprika, and thyme)
  • Low calorie cooking spray or olive oil

Equipment

  • Large pot or Dutch oven
  • Baking dish or sheet pan
  • Skillet or frying pan
  • Cutting board and knife
  • Measuring cups and spoons

Method

Recipe 1: One Pan Chicken and Vegetable Skillet

  1. Preheat oven to 375°F.
  2. Season chicken with salt, pepper, and paprika.
  3. Heat skillet over medium-high heat and add cooking spray or oil.
  4. Place chicken in skillet and cook until browned on both sides, about 5 minutes per side.
  5. Remove chicken from skillet and set aside.
  6. Add chopped vegetables to skillet and cook for 5-7 minutes or until softened.
  7. Add rice to skillet and stir to combine with vegetables.
  8. Add chicken broth or water to skillet and stir again.
  9. Place chicken back in skillet and cover with foil.
  10. Bake in preheated oven for 25-30 minutes or until chicken is cooked through and rice is tender.
  11. Garnish with fresh herbs and serve.

Recipe 2: Slow Cooker Chicken and Brown Rice

  1. Spray slow cooker with cooking spray.
  2. Add rice, chicken broth, and spices to slow cooker and stir to combine.
  3. Add chicken to slow cooker and spoon mixture over chicken to coat.
  4. Cover and cook on low for 4-6 hours or high for 2-3 hours.
  5. Add vegetables to slow cooker during the last 30 minutes of cooking.
  6. Shred chicken with a fork and serve.

Recipe 3: Baked Chicken and Vegetable Casserole

  1. Preheat oven to 375°F.
  2. Cook rice according to package instructions and set aside.
  3. Season chicken with salt, pepper, and garlic powder.
  4. Heat skillet over medium-high heat and add cooking spray or oil.
  5. Place chicken in skillet and cook until browned on both sides, about 5 minutes per side.
  6. Remove chicken from skillet and set aside.
  7. Add chopped vegetables to skillet and cook for 5-7 minutes or until softened.
  8. Add cooked rice to skillet and stir to combine with vegetables.
  9. Transfer rice and vegetable mixture to a baking dish.
  10. Place chicken on top of rice mixture and cover with foil.
  11. Bake in preheated oven for 25-30 minutes or until chicken is cooked through and rice is tender.
  12. Garnish with fresh herbs and serve.

Notes

To make these recipes even healthier, you can use a variety of cooking methods such as grilling, baking, or poaching the chicken. Additionally, you can add more vegetables or swap out different types of vegetables to suit your taste preferences.

Nutrition Info

  • Recipe 1: One Pan Chicken and Vegetable Skillet
  • Serving size: 1/4 recipe
  • Calories: 286
  • Protein: 28g
  • Carbohydrates: 29g
  • Fiber: 3g
  • Fat: 5g
  • Sodium: 336mg
  • Sugar: 3g

  • Recipe 2: Slow Cooker Chicken and Brown Rice
  • Serving size: 1/4 recipe
  • Calories: 315
  • Protein: 31g
  • Carbohydrates: 28g
  • Fiber: 2g
  • Fat: 5g
  • Sodium: 347mg
  • Sugar: 1g

  • Recipe 3: Baked Chicken and Vegetable Casserole
  • Serving size: 1/4 recipe
  • Calories: 305
  • Protein: 29g
  • Carbohydrates: 29g
  • Fiber: 3g
  • Fat: 5g
  • Sodium: 301mg
  • Sugar: 3g

Recipe Tips

  • Make sure to properly measure out the rice and liquid to ensure the correct cooking ratio.
  • Use boneless, skinless chicken breasts or thighs to reduce the fat content of the dish.
  • Experiment with different spice blends to add variety to your meals.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.

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