Dinner
One-pot chicken and soft white rice
Gluten Free
Dairy Free
Low Fibre
High Protein
Easy to digest
Refined sugar free
⏱ 35 min total
🍴 Serves 1
Tender chicken and white rice cooked in mild stock, with soft courgette and a loose, spoonable texture.
Chicken supplies protein; rice provides starchy carbohydrate; olive oil adds energy. Adaptation: use finely diced peeled carrot instead of courgette, or vegetable stock and tofu for a meat-free option. Stock may contain celery, wheat, milk or soya.
Method
- 1 Bring the stock to a simmer in a saucepan. Add the rice and chicken, cover partly with a lid, and simmer for 10 minutes.
- 2 Add the courgette and continue cooking for a further 15-20 minutes, stirring regularly and adding a splash of water if the pan looks dry, until the rice is very soft and the chicken shows no pink when a piece is cut open.
- 3 Stir in the olive oil.
- 4 Check the chicken is cooked all the way through before serving, and keep an eye on the rice throughout so it stays moist rather than drying out.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or health team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.