Welcome to a wholesome and flavorful journey with our brown rice chicken and vegetables recipe—a dish that perfectly balances nutrition, taste, and simplicity. Whether you’re a busy professional looking for a quick weeknight meal or someone who loves to savor hearty, healthy dishes, this recipe has got you covered.
The nutty aroma of brown rice combined with tender chicken and vibrant vegetables creates a comforting bowl full of textures and colors that delight the senses.
This meal is not only delicious but also packed with nutrients, making it a smart choice for a balanced diet. Plus, it’s incredibly versatile—you can easily swap in your favorite veggies or adjust spices to suit your palate.
If you’re keen to explore more healthy and tasty recipes, be sure to check out our A to Z Vegetarian Recipes for Every Meal and Occasion for inspiration!
Why You’ll Love This Recipe
This recipe stands out because it combines whole grains, lean protein, and fresh vegetables into one satisfying dish. Brown rice provides a fiber-rich base that supports digestion and sustained energy.
Chicken adds a lean source of protein that’s essential for muscle repair and satiety.
Moreover, the medley of vegetables brings vibrant flavors and an abundance of vitamins and minerals. It’s gluten-free, easy to prepare, and perfect for meal prep.
The recipe is flexible enough to cater to different dietary preferences and easy to customize with your favorite herbs and spices. It’s truly a one-pot wonder that’s as nutritious as it is delicious.
Ingredients
- 1 cup brown rice, rinsed
- 2 ½ cups chicken broth or water
- 2 tbsp olive oil
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 medium zucchini, sliced
- 1 cup broccoli florets
- 1 medium carrot, thinly sliced
- 1 tsp smoked paprika
- ½ tsp ground cumin
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish
- Optional: red chili flakes for a spicy kick
Equipment
- Large non-stick skillet or sauté pan with lid
- Measuring cups and spoons
- Sharp knife and cutting board
- Wooden spoon or spatula
- Fine mesh strainer (for rinsing rice)
- Serving bowls or plates
Instructions
- Prepare the brown rice: Rinse the brown rice under cold water until water runs clear. This removes excess starch and keeps the grains fluffy.
- Cook the chicken: Heat 1 tablespoon of olive oil in the skillet over medium-high heat. Add the chicken pieces, season with salt, pepper, smoked paprika, and cumin. Sauté until browned on all sides and cooked through, about 6-8 minutes. Remove chicken from the pan and set aside.
- Sauté the aromatics: In the same pan, add the remaining tablespoon of olive oil. Toss in the chopped onion and garlic. Cook until softened and fragrant, about 3-4 minutes.
- Add vegetables: Stir in the bell pepper, zucchini, broccoli, and carrots. Cook for 5 minutes, stirring occasionally, until the vegetables start to soften.
- Combine rice and broth: Add the rinsed brown rice to the pan and stir well to combine with the vegetables. Pour in the chicken broth and bring the mixture to a boil.
- Simmer: Reduce heat to low, cover the skillet with a tight-fitting lid, and simmer gently for 40-45 minutes, or until the rice is tender and liquid is absorbed. Avoid lifting the lid during cooking to keep steam trapped.
- Finish the dish: Once rice is cooked, fold the cooked chicken back into the skillet. Stir gently to combine and heat through for 2-3 minutes.
- Garnish and serve: Sprinkle chopped fresh parsley or cilantro on top. Add red chili flakes if you desire extra heat. Serve warm and enjoy!
Tips & Variations
Tip: For a richer flavor, toast the brown rice in the pan with olive oil for 2 minutes before adding the broth. This enhances the nutty aroma.
- Vegetable swaps: Feel free to substitute or add other vegetables like snap peas, mushrooms, or spinach depending on seasonal availability or preferences.
- Protein alternatives: Try turkey or tofu instead of chicken for a different protein source.
- Herb variations: Swap parsley for fresh basil, thyme, or oregano to change up the flavor profile.
- Make it spicy: Incorporate chili powder or cayenne pepper to turn up the heat, inspired by our Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.
- Meal prep: This recipe stores well in the fridge for up to 4 days and freezes beautifully for longer storage.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 400 kcal |
| Protein | 35 g |
| Carbohydrates | 45 g |
| Dietary Fiber | 5 g |
| Fat | 8 g |
| Saturated Fat | 1.5 g |
| Sodium | 600 mg |
| Vitamin A | 70% DV |
| Vitamin C | 90% DV |
| Iron | 15% DV |
Serving Suggestions
This brown rice chicken and vegetables dish is wonderfully versatile when it comes to serving. It pairs beautifully with a crisp green salad or a side of steamed edamame for an extra protein boost.
For a light and refreshing addition, try a cucumber and tomato salad tossed in lemon juice and olive oil.
If you want to turn this into a heartier meal, serve it alongside warm whole-grain bread or a side of roasted sweet potatoes. For those who love a fusion twist, drizzle with a little soy sauce or teriyaki glaze just before serving.
Looking for more wholesome meals? You might enjoy our Ancient Grains Vegetarian Recipes for Healthy Delicious Meals or our Chicken and Roasted Veg Recipes for Easy Healthy Meals for similar nutritious ideas.
Conclusion
Our brown rice chicken and vegetables recipe is a perfect example of how healthy eating doesn’t have to be complicated or bland. This dish is packed with flavor, texture, and nutrition, making it an ideal choice for anyone looking to nourish their body while enjoying every bite.
With pantry staples and fresh ingredients, you can whip this up any day of the week and feel good about what you’re eating.
Not only does it make for a satisfying meal, but it also lends itself well to meal prepping and adapting to various dietary needs. Embrace this recipe as a healthy habit that’s simple, delicious, and customizable.
Don’t forget to explore more recipes like this on our site to keep your culinary adventures exciting and wholesome!
📖 Recipe Card: Brown Rice Chicken and Vegetables
Description: A healthy and flavorful dish combining tender chicken, brown rice, and fresh vegetables. Perfect for a nutritious weeknight meal.
Prep Time: PT15M
Cook Time: PT35M
Total Time: PT50M
Servings: 4 servings
Ingredients
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 1 lb boneless, skinless chicken breast, cut into cubes
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 cup broccoli florets
- 1 medium carrot, sliced
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Rinse brown rice under cold water.
- In a pot, bring chicken broth to a boil and add brown rice.
- Reduce heat to low, cover, and simmer for 30 minutes.
- Heat olive oil in a large skillet over medium heat.
- Add onion and garlic; sauté until softened.
- Add chicken cubes and cook until browned and cooked through.
- Stir in bell pepper, broccoli, and carrot; cook for 5-7 minutes.
- Add cooked brown rice to the skillet and mix well.
- Season with thyme, salt, and pepper.
- Cook for another 2 minutes to combine flavors.
- Garnish with fresh parsley before serving.
Nutrition: Calories: 420 kcal | Protein: 35 g | Fat: 8 g | Carbs: 45 g
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