Shredded Chicken & Rice Bowl with Garlic Oil and Glazed Carrots
By Robin Tasker · Serves 3 · 20 min
Calcium & vitamin D +
Canned salmon (with bones)Sardines (with bones)Fortified oat milkOmega-3 fats +
SalmonSardinesCanned tunaThree lenses: how gentle on the gut, how nourishing, how tasty — because gentle isn't the same as healthy. How the scores work →
A fast, gentle assembly bowl: warm rice, shredded chicken, stock-glazed carrots and a drizzle of garlic oil. Built straight from the meal-prep kit.
This is the bowl the whole meal-prep system is designed to make easy. If you've got a rotisserie chicken stripped, a batch of onion-free stock and a jar of garlic oil in the fridge, dinner is ten minutes of assembly.
Warm rice, soft shredded chicken, a handful of stock-glazed carrots and a drizzle of garlic oil — gentle, balanced and genuinely tasty, with almost no effort on a low-energy night.
Ingredients
- 200 g white rice
- 250 g cooked chicken breast, shredded
- 200 g carrot, peeled and sliced
- 200 ml onion-free stock
- 1 tbsp garlic-infused oil
- 1 tbsp soy sauce
- 1 tsp maple syrup
- 15 g spring onion (green tops), thinly sliced
Method
- Cook the rice in plenty of water until tender, then drain (or use warm leftover rice).
- While it cooks, glaze the carrots: simmer the sliced carrot in the stock in a shallow pan for 10–12 minutes until soft and the stock has nearly gone, then add the soy and maple and toss for a minute until glossy.
- Warm the shredded cooked chicken through — a minute in the carrot pan, or a quick zap — so it's hot but still tender.
- Build the bowls: rice, then chicken and glazed carrots. Drizzle with the garlic-infused oil, scatter over the spring onion greens, and serve.
Gentler swaps
Built from the kit: this is shredded rotisserie chicken, stock-glazed carrots and garlic oil assembled in a bowl — make the building blocks ahead and this is a 10-minute dinner.
Protein: poached or roasted chicken breast or thigh both work; tofu is a gentle vegetarian swap if you tolerate it.
For the family
Cook once — your gentle version, plus how to pep it up for everyone else.
Set the components out and let everyone build their own bowl. Put chilli sauce, kimchi, raw spring onion and a soft-boiled egg on the table for the others — yours stays gentle, theirs gets loaded.
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.