Gentle Boiled Chicken and Rice for the Stomach
A simple dish we cook when we want a quiet, filling meal: soft rice and lightly boiled chicken with no sharp spices.
Put the chicken breast in the water with the bay leaf and half the salt, and boil over low heat for 20 minutes until fully cooked. Gentle boiling keeps the meat tender and easy to digest.
Remove the chicken, let it cool slightly, then shred it into fine strands by hand or with a fork. Strain the stock and keep it.
Boil the carrots in the strained stock for five minutes until soft, then add the washed rice and the rest of the salt.
Let the rice come to a boil, then lower the heat, cover it and cook for 15 minutes until it absorbs the stock and cooks soft without drying out.
Add the shredded chicken over the rice and cover for five minutes over very low heat until it warms through and the dish comes together.
Gently toss the rice with a fork so the grains mingle with the chicken and carrots, and serve it warm with a soft texture that is gentle on the stomach.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Gentle Boiled Chicken and Rice for the Stomach, and how to fix them:
Sprinkle a little hot stock and cover it for five minutes over low heat until it absorbs and softens.
Mix it with two spoonfuls of warm stock before folding it into the rice so it regains its tenderness.
Add a pinch of salt within the allowed limit or add a bay leaf during cooking, and avoid sharp spices so it stays gentle.
Keep in an airtight container for up to three days, and reheat with a splash of water or stock to restore its tenderness.
Freezes for up to a month in single portions; thaw in the refrigerator, then reheat with a little stock.
Serve warm with a small plate of boiled vegetables.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Chicken breast | Boiled turkey breast | Same amount | A similar lean, easy-to-digest protein |
| White rice | Short-grain Egyptian rice | Same amount | A softer, smoother texture suited to the stomach |
| Carrots | Peeled, chopped zucchini | Same amount | A gentle-textured vegetable; cook it until fully tender |
| Ingredient | 2 servings | 4 servings (base) | 8 servings |
|---|---|---|---|
| White rice | 150 g | 300 g | 600 g |
| Chicken breast | 200 g | 400 g | 800 g |
| Water | 600 ml | 1200 ml | 2400 ml |
| Salt | 2 g | 4 g | 8 g |
Boiling and shredding the chicken makes the protein easy to chew and digest, well-cooked white rice has a soft, quiet texture, and this is a simple, balanced dish.
The EEINA app saves your favorite recipes, calculates them from their real ingredients, and shows your daily numbers toward your goal. Try it free now.
