Buttered Garlic Stock Rice
By Robin Tasker · Serves 4 · 25 min
protein +
EggsSalmonChicken breastFibre & prebiotics +
Oat branRolled oatsBanana (firm)CarrotPotassium +
Banana (firm)Potato (peeled)PumpkinCarrotThree lenses: how gentle on the gut, how nourishing, how tasty — because gentle isn't the same as healthy. How the scores work →
Fluffy rice cooked in onion-free stock with garlic oil and finished with butter — a savoury, gentle base that turns plain rice into something you'd choose.
Plain rice is a pouch staple, but it's a blank page. Cooking it in onion-free stock instead of water, with a little garlic-infused oil, turns it into a properly savoury base that makes a meal feel finished.
It's the rice I make under shredded chicken, a few glazed carrots, or just on its own with a soft egg. One pot, barely any effort.
Ingredients
- 300 g white rice
- 1 tbsp garlic-infused oil
- 600 ml onion-free stock
- 20 g butter
- 15 g spring onion (green tops), thinly sliced
Method
- Rinse the rice until the water runs clear, then drain.
- Warm the garlic-infused oil in a pot over a medium heat. Add the rice and stir for a minute so it's coated and lightly toasted.
- Pour in the stock, bring to a simmer, then turn the heat to low, cover, and cook for about 12 minutes, until the liquid has been absorbed and the rice is tender.
- Take off the heat and let it sit, covered, for 5 minutes. Fork the butter through, season with a little salt, and scatter over the spring onion greens.
Gentler swaps
Stock & garlic: onion-free stock and garlic-infused oil give the rice a savoury, garlicky base without onion and garlic solids.
Make a batch: cooked rice portions freeze well — see the freezer flavour kit.
For the family
Cook once — your gentle version, plus how to pep it up for everyone else.
Cook the one pot. Once yours is served, stir a little soy and some fried garlic or sliced spring onion (the white part too) through the rest for the others — yours keeps it gentle.
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.