Sometimes the day ends with a craving for something that feels comforting but is still easy on the hips. This low calorie chicken and rice recipe hits that spot just right. It’s that kind of meal where you can almost hear the soft sizzle of sautéed onions and garlic filling the kitchen while the brown rice simmers gently nearby. The aroma pulls you in, and suddenly the simple act of cooking becomes a small moment of calm.

I remember the first time I made this dish—it was one of those busy evenings where I was trying to multitask a little too much. The rice was cooking, and I started chopping the veggies while the phone buzzed nearby. I got distracted for a second and almost forgot the garlic until the smell snapped me back. It’s funny how those little kitchen mishaps are often what make a recipe feel personal, not perfect.

Why You’ll Love It:

It’s a light meal that still feels satisfying and full of flavor, thanks to the smoked paprika and thyme.
Using brown rice keeps it nutritious and hearty, but it takes a bit longer to cook—so plan accordingly.
The dish comes together in about 40 minutes, making it doable on a weeknight when you want something homemade but don’t want to linger in the kitchen.
It’s simple—and that’s kind of the point. No complicated steps, just good ingredients and straightforward cooking.

If you’re watching your calories but still want a meal that feels like a warm hug, this recipe is a solid choice. It won’t wow you with exotic spices or flashy presentation, but it will quietly satisfy.

Low Calorie Chicken and Rice

Print Recipe

A healthy and flavorful low calorie chicken and rice dish that is perfect for a light lunch or dinner. This recipe uses lean chicken breast and brown rice with simple seasonings for a nutritious meal.

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 4

Ingredients

Scale

1 cup brown rice, rinsed
2 cups low sodium chicken broth
1 pound boneless, skinless chicken breast, cut into 1-inch pieces
1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 medium carrot, peeled and diced
1 cup frozen peas
1 teaspoon dried thyme
1/2 teaspoon ground black pepper
1/2 teaspoon salt
1/4 teaspoon smoked paprika
1/4 cup fresh parsley, chopped

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Instructions

In a medium saucepan, bring the chicken broth to a boil. Add the rinsed brown rice, reduce heat to low, cover, and simmer for 25 minutes or until rice is tender and liquid is absorbed.
While the rice cooks, heat olive oil in a large non-stick skillet over medium heat.
Add the chopped onion and diced carrot to the skillet and sauté for 5 minutes until softened.
Add the minced garlic and cook for 1 minute until fragrant.
Add the chicken pieces to the skillet. Season with salt, black pepper, dried thyme, and smoked paprika. Cook for 6-8 minutes, stirring occasionally, until the chicken is cooked through and no longer pink inside.
Stir in the frozen peas and cook for an additional 2 minutes until heated through.
When the rice is done, fluff it with a fork and add it to the skillet with the chicken and vegetables. Stir well to combine all ingredients evenly.
Remove from heat and sprinkle chopped fresh parsley on top before serving.

Kitchen Notes: You don’t need anything fancy to pull this off—just a sturdy pan and a pot for the rice. I usually serve it with a simple side salad or steamed greens to keep things fresh. If you’re feeling adventurous, swapping peas for green beans or adding a splash of lemon juice at the end can brighten the flavors. Sometimes I toss in a pinch of chili flakes when I want a tiny kick, but that’s definitely optional. Also, keeping the chicken pieces on the smaller side helps them cook evenly with the veggies.

FAQ:

Can I use white rice instead of brown? You could, but it will cook faster and have a different texture—just adjust the cooking time accordingly.

Is it okay to use frozen peas? Absolutely, they heat through quickly and add a nice pop of color and sweetness.

Can I prep this ahead? You can chop the veggies and measure out the rice beforehand to save time, but I wouldn’t recommend cooking it too far in advance since the texture is best fresh.

If you’re ready to try something that balances health with a cozy feel, this low calorie chicken and rice might just become your new go-to. Save it, print it, or jump straight into cooking—it’s waiting for you.