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I have been obsessed with brothy rice lately! I am a soup person through and through, and I always get sad when soup season is over – but brothy rice has truly come to the rescue! It gives me a little bit of that soup feel but is more warm weather appropriate. These Brothy Lemon Dill Nourish Bowls are flavorful, nourishing, and satiating. They taste fresh from the lemon and dill yet comforting from the brothy rice, blistered tomatoes, and onion. If you haven’t tried brothy rice, then you definitely need to!
Nutritional benefits of this recipe
- Chicken is rich in tryptophan, which promotes serotonin. Also rich zinc, selenium, iron, and b-vitamins. Eating protein helps regulate cravings, hunger, blood sugar, weight, and energy.
- Fresh dill is rich in antioxidants and contains small amounts of vitamin C, vitamin A, and minerals like iron and manganese, which support immune health and help protect cells from damage. It may also aid digestion and has natural antimicrobial properties that can support gut health.
- Lemon juice and zest are rich in vitamin C and antioxidants that support immune health and help protect cells from oxidative stress. The zest also contains beneficial plant compounds and essential oils that may aid digestion and add anti-inflammatory benefits.
- Broth is rich in glutamine, collagen, and gelatin and is a superfood for the gut, immune system, skin, hair, nails, and more.
- Red onion is rich in antioxidants like quercetin and provides vitamin C, which supports immune health and helps fight inflammation. It may also promote heart health and support healthy digestion thanks to its natural prebiotic compounds.
- Garlic cloves contain allicin, a powerful natural compound known for boosting immunity, supporting cardiovascular health, and offering antibacterial and antiviral benefits.
- Microgreens may be tiny, but they’re incredibly nutrient-dense, often containing even higher levels of vitamins C, E, and K, along with powerful antioxidants, than their fully grown counterparts (for example, broccoli microgreens are more nutrient dense than broccoli itself!). These young greens support immune health, reduce oxidative stress, and provide a simple way to add concentrated, whole-food nutrition to everyday meals.
Ingredients for Brothy Lemon Dill Nourish Bowls
Chicken
Rice
Grape tomatoes
Red onion – or sub shallots
Lemon – both the zest and the juice
Dill – we’re using fresh dill here!
Broth
Spices: granulated garlic, ground paprika, italian seasoning, salt, pepper
Avocado oil for cooking
How to make Brothy Lemon Dill Nourish Bowls
- Preheat oven to 450ºF.
- Start the rice: Rinse and drain the rice until the water runs clear. Put into a small pot, add 2 cups of broth, bring to a boil, then reduce heat to a low simmer and cover the pot. Cook for 12-15 minutes until the water is absorbed. Then remove from heat, leave the top on, and let it steam for 10 minutes.
- Toss the cherry tomatoes and onion in avocado oil and coarse salt. Put into the preheated oven and cook for about 18-25 minutes, until 1/2-2/3 of the tomatoes are blistering.
- While the tomatoes and onion are cooking, prep the chicken: Slice the chicken breasts into cutlets, then cover with plastic wrap and pound to even thickness. In a small bowl, mix together the spices. Rub the avocado oil on both sides of the chicken breasts and evenly season both sides with the mixed spices. Place onto a baking sheet.
- Once most of the tomatoes begin blistering, reduce the oven to 400ºF, move the tomatoes and onion to the top rack and put the chicken on the middle rack. Bake for 9-12 minutes until the chicken is 165ºF in the center.
- While the chicken is cooking, finish the rice: After steaming, remove the top, fluff with a fork, add the remaining 2 cups of broth (more to preference for extra brothyness), the lemon zest and juice, the chopped dill, salt, and granulated garlic. Taste test and adjust seasonings as desired.
- Remove the chicken from the oven and let rest for 5 minutes before serving to preserve juiciness. Remove the tomatoes and onion if they are ready, or leave in the oven for a few minutes if needed. Reheat the rice for a few minutes on the stove.
- To serve: Put a bed of the brothy rice in a shallow bowl and top with the chicken, tomatoes and onion, microgreens, and a garnish of lemon slice and dill if desired.
What are microgreens?
Microgreens are young vegetable greens that have been harvested just after the first true leaves appear, rather than letting the plant fully grow into the vegetable. Microgreens may be tiny, but they’re incredibly nutrient-dense. They are packed with concentrated vitamins, minerals, antioxidants, and beneficial plant compounds. Studies have shown that microgreens can contain significantly higher levels of nutrients like vitamin C, vitamin E, vitamin K, and beta-carotene compared to their fully grown counterparts. These levels have been shown to be up to 40x the amount compared to the fully grown vegetable!
Because they’re harvested early, microgreens retain vibrant phytonutrients that help support immune health, reduce oxidative stress, and promote healthy skin and cellular function. Varieties like cabbage, broccoli, kale radish, etc. each offer their own unique benefits. Adding a handful of fresh microgreens to meals is an easy way to boost nutrient intake significantly.
Where to buy: I buy mcirogreens at my local health food store. You can also search for them at your local farmers market as I’ve seen them there many times as well.
Modifications and variations
- Cooking the chicken: You can cook the chicken in a skillet instead if you want a sear and a bit extra flavor – just preheat a pan to medium-high heat with avocado oil. Once hot, add the chicken in a single layer. Cook for about 1 1/2-3 minutes on each side until it’s 165ºF in the center. This will depend on how thick the pieces are. Remove, put onto a plate, cover, and let rest for 5 minutes before slicing to preserve the juiciness.
- Adjust the lemon to preference – I felt that 1/2 lemon was sufficient for a mild lemon flavor. I tried 1 whole lemon one time and felt I actually preferred 1/2 lemon – but everyone has different preferences!
- Adjust the dill to taste – I surprisingly am not a huge fan of dill, so I typically go pretty light on it, but please feel free to increase the amount if you love a lot of dill!
Other recipes you’ll love
Brothy Coconut Lime Rice and Chicken
Pesto Chicken with Farro and Blistered Tomatoes
One-Pot Tuscan Pasta with Beef and Ricotta
I hope you love these Brothy Lemon Dill Nourish Bowls! Please be sure to leave a comment and a rating if you give this recipe a try. I would love to know how it turned out for you!
PrintBrothy Lemon Dill Nourish Bowls
These nourish bowls are bright and fresh from the dill and lemon, while also being comforting from the cozy brothy rice, blistered tomatoes, onion, and juicy chicken.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Dinner, Lunch
Ingredients
Chicken:
1 1/2 lb chicken breast
2 Tbsp avocado oil
1 1/2 tsp garlic
1 tsp paprika
3/4 tsp salt
1/4 tsp black pepper
Tomatoes and onion:
2 pints cherry tomatoes
1 small-medium red onion (or 2–3 large shallots), cut into 1″ pieces
2 Tbsp avocado oil
Lots of coarse sea salt
Rice:
1 cup rice, rinsed and drained
4 cups broth, divided, more to preference
1/2 lemon, juiced and zested, more to preference
1 Tbsp chopped dill, more to preference
1/4 tsp salt, to taste
1/4 tsp granulated garlic
Toppings:
Microgreens for extra nutrients
Lemon slices to garnish
Dill to garnish
Instructions
- Preheat oven to 450ºF.
- Start the rice: Rinse and drain the rice until the water runs clear. Put into a small pot, add 2 cups of broth, bring to a boil, then reduce heat to a low simmer and cover the pot. Cook for 12-15 minutes until the water is absorbed. Then remove from heat, leave the top on, and let it steam for 10 minutes.
- Tomatoes and onion: Toss the cherry tomatoes and onion in avocado oil and coarse salt. Put into the preheated oven and cook for about 18-25 minutes, until 1/2-2/3 of the tomatoes are blistering.
- Prep the chicken: Slice the chicken breasts into cutlets, then cover with plastic wrap and pound to even thickness. In a small bowl, mix together the spices. Rub the avocado oil on both sides of the chicken breasts and evenly season both sides with the mixed spices. Place onto a baking sheet.
- Cook the chicken: Once most of the tomatoes begin blistering, reduce the oven to 400ºF, move the tomatoes and onion to the top rack of the oven and put the chicken on the middle rack. Bake for 9-12 minutes until the chicken is 165ºF in the center.
- Finish the rice: After steaming, remove the top, fluff with a fork, add the remaining 2 cups of broth (more to preference for extra brothyness), the lemon zest and juice, the chopped dill, salt, and granulated garlic. Taste test and adjust seasonings as desired.
- Remove the chicken from the oven and let rest for 5 minutes before serving to preserve juiciness. Remove the tomatoes and onion if they are ready, or leave in the oven for a few minutes if needed. Reheat the rice for a few minutes on the stove.
- To serve: Put a bed of the brothy rice in a shallow bowl and top with the chicken, tomatoes and onion, microgreens, and a garnish of lemon slice and dill if desired.
Modifications and variations:
- Cooking the chicken: You can cook the chicken in a skillet instead if you want a sear and a bit extra flavor – just preheat a pan to medium-high heat with avocado oil. Once hot, add the chicken in a single layer. Cook for about 1 1/2-3 minutes on each side until it’s 165ºF in the center. This will depend on how thick the pieces are. Remove, put onto a plate, cover, and let rest for 5 minutes before slicing to preserve the juiciness.
- Adjust the lemon to preference – I felt that 1/2 lemon was sufficient for a mild lemon flavor. I tried 1 whole lemon one time and felt I actually preferred 1/2 lemon – but everyone has different preferences!
- Adjust the dill to taste – I surprisingly am not a huge fan of dill, so I typically go pretty light on it, but please feel free to increase the amount if you love a lot of dill!
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