Healthy & Delicious: Low Calorie Chicken & Rice Recipe for a Guilt-Free Meal

Healthy Start!

This recipe is a great option for those who are looking to stay healthy while still enjoying delicious meals. It’s low calorie, yet filling and bursting with flavor. The combination of juicy, tender chicken and fluffy, aromatic rice makes for a delicious meal that is perfect for lunch or dinner.

The use of no-salt vegetable broth instead of regular chicken broth keeps the sodium content low and makes this dish healthier. The olive oil and unsalted butter also contribute to a lower calorie count, as they are healthier alternatives to traditional oils and butter.

One of the great things about this recipe is that it’s incredibly simple to make. You simply mix the rice and vegetable broth in a casserole dish, season the chicken, and add it to the dish. The dish is then covered and baked for 45 minutes to an hour until the chicken is cooked through. Once the chicken is cooked, you uncover the dish and dot it with unsalted butter before broiling it for 10-15 minutes until the top is golden brown and crispy.

The use of garlic powder, salt, and black pepper gives the chicken and rice a delicious, savory flavor that complements the mild flavor of the rice and vegetable broth. The result is a delicious, healthy meal that’s packed with flavor.

Make Your Dinners Easy

This recipe is perfect for those who are looking for a low calorie, nutritious meal that is also filling and delicious. It’s perfect for busy weeknights, and can be paired with your choice of steamed and lightly seasoned vegetables. The combination of tender chicken, fluffy rice, and savory seasonings make this recipe a must-try for anyone who loves healthy, delicious food.

This low calorie chicken and rice recipe is considered healthy for several reasons:

1. Low calorie: One of the main ingredients in this recipe is no-salt vegetable broth, which contains fewer calories compared to regular chicken broth. Olive oil and unsalted butter are also used, which are healthier alternatives to traditional oils and butter. These ingredients help keep the calorie count low, making this dish a great option for those who are trying to lose weight or maintain a healthy diet.

2. Lower sodium: The use of no-salt vegetable broth instead of regular chicken broth helps to keep the sodium content low in this recipe. High sodium levels can lead to high blood pressure and an increased risk of heart disease, so incorporating low sodium options in your diet is important for maintaining good health.

3. High protein: Chicken is a rich source of protein, which is essential for building and repairing muscle tissue, maintaining a healthy immune system, and keeping you feeling full for longer periods of time. This recipe provides a good source of protein, making it a great option for those who are looking to increase their protein intake.

4. Complex carbohydrates: Rice is a complex carbohydrate, meaning that it provides slow-release energy that keeps you feeling full for longer periods of time. This is important for those who are trying to maintain a healthy weight, as it helps to prevent overeating and snacking on unhealthy foods.

5. Fiber: Vegetables, such as broccoli or carrots, that are paired with this recipe provide additional fiber, which helps to keep you feeling full and satisfied. Fiber also plays a role in maintaining digestive health, preventing heart disease, and regulating blood sugar levels.

This low calorie chicken and rice recipe is a great option for those who are looking for a healthy and delicious meal. With its low calorie count, low sodium levels, high protein content, and source of fiber, this recipe provides a balanced and nutritious meal that can help support overall health and wellness.

However, a rough estimate based on average serving sizes of each ingredient can be provided:

• Calories: Approximately 350-400 calories per serving

• Protein: Approximately 30-35 grams of protein per serving

• Fat: Approximately 15-20 grams of fat per serving

It's important to note that the actual calorie and nutrient count will vary based on the exact amount of each ingredient used. To get a more accurate measurement, it's recommended to use a food scale and a nutrition calculator.

For people who have allergies to certain ingredients in this recipe, the following substitutions can be made:

1. Chicken: For people with a chicken allergy, a substitute protein source such as tofu or tempeh can be used. Simply marinate and season the tofu or tempeh the same way as the chicken, and bake in the casserole dish for 25-30 minutes until crispy.

2. Rice: For people with a gluten intolerance or who are following a gluten-free diet, brown rice can be substituted with quinoa or millet. These gluten-free grains have a similar texture and will work well in this recipe.

3. Vegetable broth: For those with a soy allergy or who are following a soy-free diet, vegetable broth can be substituted with a soy-free alternative such as chicken or beef broth. However, this will increase the sodium content of the recipe, so it's recommended to use low-sodium options.

4. Olive oil: For people with an olive oil allergy, avocado oil or coconut oil can be used as a substitute. These oils are similar in flavor and have similar health benefits as olive oil.

5. Unsalted Butter: For those with a dairy allergy or who are following a dairy-free diet, unsalted butter can be substituted with a dairy-free alternative such as vegan butter or coconut oil.

In conclusion, there are many substitutes that can be made to accommodate different dietary needs and allergies in this recipe. By making these substitutions, everyone can enjoy this delicious and healthy meal regardless of their dietary restrictions.

Here is a comparison of the fats, proteins, and calories between the original ingredients and the suggested substitutes:

Chicken vs Tofu or Tempeh:

• Chicken: 6 ounces of chicken thigh provides approximately 15-20 grams of fat, 30-35 grams of protein, and approximately 200-250 calories.

• Tofu or Tempeh: 6 ounces of tofu or tempeh provides approximately 5-7 grams of fat, 10-15 grams of protein, and approximately 140-180 calories.

Rice vs Quinoa or Millet:

• Rice: 1 cup of white rice provides approximately 2-3 grams of fat, 5-6 grams of protein, and approximately 200 calories.

• Quinoa or Millet: 1 cup of quinoa or millet provides approximately 4-5 grams of fat, 8-9 grams of protein, and approximately 220-240 calories.

Vegetable broth vs Chicken or Beef Broth:

• Vegetable Broth: 2 1/2 cups of no-salt vegetable broth provides approximately 0-1 gram of fat, 0-2 grams of protein, and approximately 20-25 calories.

• Chicken or Beef Broth: 2 1/2 cups of low-sodium chicken or beef broth provides approximately 2-3 grams of fat, 10-12 grams of protein, and approximately 100-120 calories.

Olive Oil vs Avocado Oil or Coconut Oil:

• Olive Oil: 1 tablespoon of olive oil provides approximately 14 grams of fat, 0 grams of protein, and approximately 120 calories.

• Avocado Oil or Coconut Oil: 1 tablespoon of avocado oil or coconut oil provides approximately 14 grams of fat, 0 grams of protein, and approximately 120 calories.

Unsalted Butter vs Vegan Butter or Coconut Oil:

• Unsalted Butter: 1 tablespoon of unsalted butter provides approximately 11 grams of fat, 0 grams of protein, and approximately 100 calories.

• Vegan Butter or Coconut Oil: 1 tablespoon of vegan butter or coconut oil provides approximately 11-12 grams of fat, 0 grams of protein, and approximately 100-120 calories.

The substitutions made in this recipe will impact the total fat, protein, and calorie content of the dish, so it's important to consider these changes when making substitutions. However, the substitutes still provide a balanced and nutritious meal, regardless of the differences in the fat, protein, and calorie content.

Here are some low-calorie side options to pair with this chicken and rice recipe to keep each serving under 600 calories:

Steamed Vegetables:

Steamed broccoli, carrots, or green beans are low in calories and high in fiber and vitamins, making them a great addition to this meal.

• 1 cup of steamed broccoli contains approximately 55 calories, 5 grams of fiber, and 2 grams of protein.

• 1 cup of steamed carrots contains approximately 50 calories, 4 grams of fiber, and 1 gram of protein.

• 1 cup of steamed green beans contains approximately 30 calories, 4 grams of fiber, and 2 grams of protein.

Salad:

A fresh green salad with a low-fat vinaigrette is a great way to add some greens and vitamins to this meal.

• 1 cup of mixed greens with 1 tablespoon of low-fat vinaigrette contains approximately 40 calories, 2 grams of fiber, and 1 gram of protein.

Roasted Vegetables:

Roasting vegetables is a great way to add flavor and texture to this meal.

• 1 cup of roasted vegetables such as zucchini, squash, or bell peppers contains approximately 50-70 calories, 2-3 grams of fiber, and 2-3 grams of protein.

Cauliflower Rice:

Cauliflower rice is a low-carb, low-calorie alternative to traditional rice.

• 1 cup of cauliflower rice contains approximately 25 calories, 3 grams of fiber, and 2 grams of protein.

Grilled or Roasted Asparagus:

Asparagus is low in calories, high in fiber, and full of vitamins.

• 1 cup of grilled or roasted asparagus contains approximately 40 calories, 4 grams of fiber, and 4 grams of protein.

Baked Sweet Potato:

Sweet potatoes are a great source of carbohydrates and vitamins, and are lower in calories than regular potatoes.

• 1 medium baked sweet potato contains approximately 130 calories, 4 grams of fiber, and 2 grams of protein.

By pairing this chicken and rice recipe with low-calorie side options, it will be possible to keep each serving under 600 calories while still providing a balanced and nutritious meal.

Healthy & Easy

This low-calorie chicken and rice recipe is not only healthy, but also incredibly easy to make. The recipe is straightforward and can be prepared in one casserole dish, making clean up a breeze. Additionally, this meal is perfect for meal prepping and can easily be stored in the fridge for the week or frozen for later use. To meal prep, simply divide the chicken and rice into individual portions and store in the fridge or freezer. When ready to eat, simply reheat in the microwave or on the stovetop. This recipe is a great way to enjoy a healthy, delicious, and convenient meal any day of the week!

Yield: 4-6

Author: Ashton

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Low Calorie Chicken & Rice Recipe

This is a low-calorie chicken and rice recipe that serves 6 people. It involves mixing rice and vegetable broth in a casserole dish, massaging chicken with olive oil and spices, and baking the chicken and rice together for 45 minutes to an hour. The dish is finished by dotting it with unsalted butter and broiling it for 10-15 minutes until the top is golden brown and crispy. The dish is served with steamed, lightly seasoned vegetables.

Prep time: 10 MinCook time: 1 H & 15 MTotal time: 1 H & 25 M

Ingredients

• 6 chicken thighs
• 1 cup of rice
• 2 1/2 cups of no-salt vegetable broth
• 2 tbsps of un-Salted butter
• 1-2 tbsps of olive oil
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper

Instructions

1. In a casserole dish add your rice and stock and mix well.
2. On a plate add your chicken, olive oil and seasonings and massage the spices and oil into the chicken.
3. Add the chicken into the casserole dish with the rice and stock.
4. Cover the casserole dish with aluminum foil and bake at 385F for 45-1 hour.
5. Once done, uncover and dot with unsalted butter.
6. Place back into the oven under broil for 10-15 minutes until the top of the chicken and rice is golden brown and crispy.
7. Once done remove and serve with your choice of steamed and lightly seasoned vegetables.
8. Enjoy!

Nutrition Facts

Calories

647.16 kcal

Fat

39.41 g

Sat. Fat

11.99 g

Carbs

40.01 g

Fiber

0.73 g

Net carbs

39.28 g

Sugar

1.33 g

Protein

31.04 g

Sodium

1056.65 mg

Cholesterol

181.16 mg

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