Lemon Herb Chicken with Brown Rice and Greens

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Dinner · Mediterranean

Lemon Herb Chicken with Brown Rice and Greens

Juicy lemon-oregano chicken breast served with brown rice, asparagus and a squeeze of lemon.

Gluten-freeHigh-protein
Sliced grilled chicken breast served with rice and vegetables
Photo: joe boshra on Unsplash
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Lemon Herb Chicken with Brown Rice and Greens

  • Prep10 min
  • Cook20 min
  • Total30 min
  • Servings4
  • Calories445 per serving
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Ingredients

Servings:4

  • 1 ¼ lb boneless skinless chicken breast
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp lemon juice
  • 1 tsp dried oregano
  • 2 cloves garlic, minced
  • ½ tsp salt
  • 1 bunch asparagus, trimmed
  • 3 cups cooked brown rice
  • 2 Tbsp chopped parsley

Instructions

  1. Mix 1 Tbsp oil, the lemon juice, oregano, garlic and salt; coat the chicken.
  2. Heat the remaining oil in a skillet over medium-high heat and cook the chicken 5 to 7 minutes per side until it reaches 165°F (74°C). Rest 5 minutes.
  3. In the same pan, cook the asparagus 4 to 5 minutes until bright green.
  4. Slice the chicken and serve with brown rice and asparagus, sprinkled with parsley.

Tips

  • Pound the chicken to an even thickness so it cooks evenly.
  • Swap asparagus for green beans or broccoli.

Storage

Refrigerate up to 3 days.

Nutrition per serving (estimate)

Calories445
Total fat12.3 g
Saturated fat2.5 g
Carbohydrates41.6 g
Fiber4.1 g
Total sugars2.0 g
Protein40.8 g
Sodium383 mg

Estimated per serving (4 servings) from USDA FoodData Central SR Legacy values for each ingredient. Brands, sizes and cooking methods vary, so treat these as estimates. Optional toppings not listed are excluded.

Learn more about the ingredients

USDA FoodData Central entries used
  • Lemon juice, raw (FDC 167747)
  • Asparagus, raw (FDC 168389)
  • Garlic, raw (FDC 169230)
  • Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) (FDC 169704)
  • Parsley, fresh (FDC 170416)
  • Spices, oregano, dried (FDC 171328)
  • Oil, olive, salad or cooking (FDC 171413)
  • Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC 171477)
  • Salt, table (FDC 173468)

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). fdc.nal.usda.gov. Values that are not reported for an entry are counted as zero.

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Recipes are for general healthy eating and are not medical advice. Nutrition values are estimates. If you have allergies, kidney disease, diabetes or another condition, or are pregnant, check with your clinician or a registered dietitian. See our medical disclaimer.