Soft Rice & Chicken Comfort Bowl
A calming, easy-to-digest meal perfect for flare days, red/black zones, and sensitive digestion — warm, neutral in flavor, and soothing in texture.
🍽️ Serves: 1–2
Prep Time: 10 min | Cook Time: 25 min
Zone-Friendly: 🟢 Green to 🔴 Red
📝 Ingredients
🔹 Base:
- ½ cup white rice (jasmine or basmati), rinsed
- 1 ½ cups water
🔹 Protein:
- 1 small chicken breast (120–150g), skinless
- Pinch of salt (optional)
🔹 Veg:
- 1 cup zucchini (sliced) or bok choy, halved or quartered
🔹 Top:
- 2 tbsp gentle broth (homemade chicken or veggie, onion/garlic-free)
- 1 tsp rice bran oil or Nuttelex, if extra moisture is desired
👩🍳 Method
- Cook the rice
- Rinse rice until water runs clear.
- In a saucepan, combine rice and water. Bring to a boil, then reduce heat, cover, and simmer for 15–18 minutes until soft.
- Let sit covered for 5 minutes. Fluff gently with fork.
- Poach the chicken
- In a saucepan, add chicken and enough water to cover it. Optionally add a pinch of salt.
- Bring to a simmer (not a full boil) and cook gently for 12–15 minutes, or until just cooked through.
- Let rest for 2–3 minutes, then slice or shred.
- Steam the vegetables
- Steam bok choy or zucchini for 4–6 minutes, until tender.
- Drain and set aside.
- Assemble the bowl
- Spoon rice into the bowl.
- Top with sliced chicken and vegetables.
- Drizzle with 1–2 tbsp warm gentle broth or melted Nuttelex/rice bran oil.
- Add salt to taste if tolerated.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Use freshly cooked chicken, eat immediately. Avoid reheating rice more than once. |
| 🌿 Low-/Moderate-Salicylate | ✅ | Chicken, white rice, zucchini/bok choy are low salicylate |
| 🌾 Gluten- and Dairy-Free | ✅ | All ingredients are GF and DF |
| 🧠 Neurodivergent-Aware | ✅ | Mild flavor, smooth texture, low visual/sensory load |
| 🌀 Low-Inflammatory / Low-GI | ✅ / ⚠️ | White rice = moderate GI; balanced by protein and veg |
| 💧 IC/PBS-Friendly | ✅ | No acid, tomato, spice, or citrus |
| 🔥 GERD-Friendly | ✅ | Low-fat, bland, soft, and non-reflux triggering |
| 🟣 Low-FODMAP | ✅ | Chicken, rice, zucchini, bok choy (≤100g) = safe |
| 🍽️ All Zones Cookable | ✅ | Great for prep/freeze, soft texture is Red/Black-safe |
🌟 Variations & Tips
- Swap veg: Use steamed carrot, choko, or green beans if zucchini not tolerated
- Flavour: Add finely chopped chives or parsley if tolerated
- Storage: Safe to refrigerate for 1 day and reheat once if histamine-tolerant
- Red Zone Tip: Freeze poached chicken in slices and soft rice in portions for quick assembly
