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Low Sodium One Pot Meal - Chicken Rice Skillet

A one pot meal is the most comforting kind of cooking — rice, meat, and vegetables simmer in one pan, and the sauce ends up soaked into the grains. But creamy restaurant versions run 900–1,500mg of sodium. This low sodium one pot meal (a chicken and rice skillet) uses salt-free broth or water plus h
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 2 servings
Course: Main Course
Cuisine: American
Calories: 420

Ingredients
  

  • 2 boneless, skinless chicken breasts (about 170g each, cut into 2cm cubes)
  • 1 cup uncooked white rice (jasmine or long grain)
  • 1.75 cups unsalted chicken broth or water
  • 1 carrot, diced small
  • 3/4 cup frozen peas (or corn kernels)
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme (or Italian herb blend)
  • 1/2 lemon, juiced
  • 1/2 teaspoon black pepper
  • salt — the low-sodium key
  • 1 tablespoon unsalted butter (optional, for a rounder finish)

Method
 

  1. Step 1: Sear the Chicken: Heat 1 tablespoon olive oil in a deep nonstick skillet (with a lid) over medium-high heat. Add the chicken cubes and sear 3–4 minutes until the surfaces turn white with light browning (no need to cook through — they finish later). Remove and set aside; searing first locks in juices.
  2. Step 2: Bloom Garlic and Toast the Rice: Add the remaining 1 tablespoon olive oil and the minced garlic; sizzle over medium heat 30 seconds. Stir in the raw rice and toast 1 minute until the grains turn translucent and glisten with garlic oil — this step keeps the finished rice separate, not gluey.
  3. Step 3: Add Liquid and Simmer: Pour in the 1.75 cups unsalted broth (or water) with the dried thyme and black pepper and stir. The liquid should sit about 1cm above the rice. Return the chicken, bring to a boil, then lower to the lowest heat, cover, and simmer 15 minutes — the rice drinks the liquid and swells while the chicken cooks through.
  4. Step 4: Add Vegetables and Reduce: Uncover, scatter the carrot and peas, and stir. Cook uncovered 3–4 minutes until the liquid is mostly absorbed and the carrot is tender. If dry, add 2 tablespoons hot water; if too wet, raise the heat 1 minute to reduce.
  5. Step 5: Lemon and Butter Finish: Off the heat, add the lemon juice and the optional unsalted butter, stirring to melt with residual warmth — the butter rounds out the pan. Rest 2 minutes so the grains set, then plate with a little black pepper on top.