This method yields soft, moist chicken with a bland, non-irritating flavor — perfect for sensitive systems and elimination-style diets.
🍽️ Serves: 2
Prep Time: 5 min | Cook Time: 15–20 min
Equipment: Saucepan with lid
📝 Ingredients:
- 2 small chicken breast fillets (approx. 120–150g each), skinless and boneless
- 1 tsp salt, or to taste
- Optional aromatics for broader tolerance:
- 1–2 stems chives or a few slices of leek (white part only) (omit if sensitive)
- 1–2 slices of zucchini, celery, or choko for mild background flavor
- Water to cover
🔪 Method:
- Place chicken breasts in a small saucepan and cover with cold water by about 2 cm.
- Add salt and any optional low-reactivity aromatics.
- Bring to a gentle simmer over medium heat (do not boil).
- Once bubbling softly, reduce heat, cover, and simmer gently for 10–12 minutes.
- Turn off heat and let sit covered for 5–10 minutes to finish cooking in residual heat.
- Remove from water and serve sliced or shredded.
✅ Diet Suitability
| Diet | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | Must use very fresh chicken, cook same-day, and avoid leftovers beyond 24 hrs |
| 🌿 Low-/Moderate-Salicylate | ✅ | All ingredients low-salicylate; skip herbs if sensitive |
| 💧 IC/PBS-Friendly | ✅ | No spices, acids, or known triggers |
| 🔥 GERD-Friendly | ✅ | Low fat, no reflux triggers, bland and soft |
| 🧠 Neurodivergent-Friendly | ✅ | Customizable, low odor, easy to chew |
| 🌾 Gluten/Dairy-Free | ✅ | Naturally compliant |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Lean protein, no inflammatory fats |
| 🟣 Low-FODMAP | ✅ | Plain chicken is FODMAP-free |
| 🍽️ All Zones Cookable | ✅ | Minimal steps, can be batch-cooked or shredded for later |
❄️ Storage Notes (Histamine-Sensitive):
- ✅ Can be cooked and eaten warm or cold within 24 hours
- ❌ Do not freeze or reheat multiple times if histamine-sensitive
- 🧊 For others: cool quickly and refrigerate up to 3 days, or freeze in broth for up to 1 month
🍽️ Pairing Suggestions:
- Mashed sweet potato or carrot
- Steamed zucchini, green beans, or choko
- Gentle rice congee or millet mash
- Low-salicylate herbed broth for moisture and comfort
