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What you need
- 400g fresh chicken breast
- 1 onion, chopped
- 250g carrots, sliced
- 100g long grain rice
- 1.2l water or chicken stock (stock cubes usually contain celery; use a gluten free one if you need to)
- Small handful of parsley, chopped
How to make it
- Step 1
Put the chicken, onion, carrots and water or stock in a large pan and bring to a simmer.
- Step 2
Simmer for 15 minutes, then add the rice.
- Step 3
Simmer for 15 minutes more until the rice and carrots are tender and the chicken is cooked through, with no pink inside.
- Step 4
Lift out the chicken, shred it with two forks and return it to the pan.
- Step 5
Stir in the parsley and serve.
Nutrition per serving
| Per serving | Amount |
|---|---|
| Energy | 267 kcal |
| Protein | 26 g |
| Carbohydrate | 29 g |
| Fat | 4 g |
| Fibre | 2.8 g |
| Sodium | 992 mg |
Make it your own
- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.
This recipe fits these eating styles by the numbers and the ingredients: Low carb, High protein.
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