Gentle Chicken and Wild Rice Comfort Bowl
Tender shredded chicken breast and wild rice simmered in a warm ginger-infused bone broth with soft carrots. Soft on a sore throat and remarkably easy on digestion.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Helen + Lila
Helen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Pre-cooked wild rice saves time; you can use store-bought pouch wild rice or batch-cooked wild rice stored in the fridge.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Peel and finely grate the ginger root
- 01
Peel and finely grate the ginger root
Peel and finely grate the ginger root, and thinly slice the carrot.
Tap card to mark done - 02
Heat olive oil in a small saucepan…
Heat olive oil in a small saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 03
Add the carrot and ginger root
Add the carrot and ginger root, sauteing for 3 to 4 minutes until the carrot starts to soften.
Look for: the carrot starts to soften
Tap card to mark done - 04
Pour the chicken bone broth into the…
Pour the chicken bone broth into the saucepan and bring to a simmer over medium-high heat, about 3 minutes.
Allow: 3 minutes
Tap card to mark done - 05
Reduce heat to medium-low
Reduce heat to medium-low, add the wild rice and cooked shredded chicken breast, and simmer gently for 5 minutes until everything is heated through and the carrot is very soft.
Look for: everything is heated through and the carrot is very soft
Tap card to mark done - 06
Ladle into a warm bowl and allow…
Ladle into a warm bowl and allow to cool for 2 minutes before enjoying.
Allow: 2 minutes
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