Gentle Poached Chicken with Warm Rice and Carrots
Tender poached chicken breast served alongside warm white rice, steamed carrots, and soft wilted spinach. A soothing, low-FODMAP, gluten-free meal designed to be exceptionally easy on digestion.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Kristi + Lila
Kristi 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Cooked white rice is easy to digest; for convenience, prepare a batch in advance and re-steam individual portions.
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 8 steps complete
Next: Fill a medium saucepan halfway with water
- 01
Fill a medium saucepan halfway with water
Fill a medium saucepan halfway with water, add a pinch of salt, and bring to a gentle simmer over medium heat.
Tap card to mark done - 02
Place the chicken breast into the simmering…
Place the chicken breast into the simmering water, lower heat to medium-low, cover, and poached gently for 12 to 15 minutes until opaque throughout and an internal thermometer registers 165°F (74°C).
Look for: opaque throughout and an internal thermometer registers 165°F (74°C)
Tap card to mark done - 03
Steam sliced carrots in a steamer basket…
While the chicken cooks, steam sliced carrots in a steamer basket over boiling water for 8 to 10 minutes until very tender.
Look for: very tender
Tap card to mark done - 04
Add fresh spinach to the steamer basket…
Add fresh spinach to the steamer basket during the last 2 minutes of cooking until wilted and soft.
Look for: wilted and soft
Tap card to mark done - 05
Warm the cooked white rice in a…
Warm the cooked white rice in a bowl or small saucepan until heated through.
Look for: heated through
Tap card to mark done - 06
Remove chicken from the water
Remove chicken from the water, let rest on a cutting board for 3 minutes, then slice into thin tender bites.
Allow: 3 minutes
Tap card to mark done - 07
Plate the warm white rice
Plate the warm white rice, top with sliced poached chicken, steamed carrots, and wilted spinach.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Drizzle olive oil over the top and…
Drizzle olive oil over the top and finish with a gentle pinch of fine salt before serving warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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