Warm & Simple One-Pot Meals for Gentle Digestion
One easy skillet for one or two servings that keeps cleanup minimal and focuses on soft textures and low sodium for gentler digestion.
Cooking one-pan dishes for one or two helps control portions and reduces food waste. You use one pan, a few fresh ingredients, and a short list of steps—perfect when you want comfort without extra effort.
This skillet keeps textures soft: dice the chicken small, simmer covered, and finish with yogurt for creaminess. The result is a warm, gentle meal that’s easy to chew and easy to reheat the next day.
Ingredients You’ll Need
- 1 tablespoon olive oil
- 8–10 ounces boneless, skinless chicken thighs or breast, cut into 1/2-inch pieces
- 1 small onion, finely chopped
- 1 small carrot, peeled and diced small
- 1 garlic clove, minced
- 1/2 cup long-grain rice, rinsed (or quick-cook rice for softer texture)
- 1 1/4 cups low-sodium chicken broth
- 1/2 cup frozen peas or a handful of baby spinach
- 2 tablespoons plain yogurt, stirred in off the heat
- 1 teaspoon lemon juice
- 1/2 teaspoon dried thyme or 1 teaspoon fresh chopped thyme
- Freshly ground black pepper, to taste
- Optional: pinch of salt (omit or reduce if advised)
You can serve this creamy chicken skillet with a small side of extra rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Heat the olive oil in a medium nonstick or heavy-bottomed skillet over medium heat.
- Add the chopped onion and carrot and cook, stirring occasionally, until the vegetables are soft, about 5 minutes.
- Add the minced garlic and cook 30 seconds more until fragrant.
- Toss in the diced chicken and cook, stirring, until pieces are lightly browned on the outside but not fully cooked, about 3–4 minutes.
- Add the rinsed rice and dried thyme, then pour in the low-sodium chicken broth and stir to combine.
- Bring to a gentle simmer, cover the skillet, reduce heat to low, and cook until the rice and chicken are tender, about 18–22 minutes or according to quick-rice package times.
- When the rice is tender, stir in frozen peas or spinach and cook 1–2 minutes until heated through.
- Remove from heat, stir in the plain yogurt and lemon juice, season with pepper and a small pinch of salt if desired, then let rest covered for 2 extra minutes before serving warm.
Tips and Easy Variations
Texture and chewing tips
- Cut chicken and vegetables into small pieces for easier chewing.
- Use quick-cook rice or cook rice a little longer for a softer bite.
- Mash gently with a fork after cooking if you need an even softer texture.
Digestion-friendly swaps
- Reduce yogurt to 1 tablespoon or use unsweetened kefir if dairy feels heavy.
- Add extra soft vegetables like zucchini or cooked carrots to lighten the meal.
- Finish with lemon and herbs instead of salt to boost flavor.
Flavor and diet variations
- Vegetarian option: swap chicken for firm tofu cubes or extra mushrooms and use vegetable broth.
- Herb swap: try dill or parsley instead of thyme for a brighter note.
- To lower sodium further, use homemade or no-salt broth and skip the added salt.
Quick swaps and reminders
- Use quick-cook rice or broken-up soft leftover rice to shorten cooking and soften texture.
- Omit yogurt and finish with a splash of low-sodium broth plus lemon if avoiding dairy.
- Boost flavor with fresh herbs and lemon rather than salt for a gentler meal.
Storage and Leftovers
Fridge
Cool to room temperature within 2 hours, then store in an airtight container for up to 3–4 days.
Freezer
Freeze for up to 1 month. Rice texture can change after freezing; thaw in the fridge overnight before reheating.
Reheating
Reheat gently on the stovetop over low heat with a splash of water or broth to loosen the sauce and restore creaminess.
Conclusion
Give this one-pot chicken and rice a try for a quick, low-sodium dinner that feels gentle on digestion. It’s simple, soft in texture, and scaled for one or two servings.
This recipe is comforting without fuss and easy to adapt for dairy-free, vegetarian, or lower-sodium needs.
FAQ
Can I use chicken breast instead of thighs?▶
Yes. Slice it thin or dice small and watch timing—breast can dry if overcooked, so check a few minutes earlier.
Is this safe to freeze?▶
Yes, for up to a month. Rice texture may change; thaw in the fridge and reheat slowly with a splash of broth.
What if I need softer food?▶
Cook the rice a little longer with extra liquid, cut the chicken into very small pieces, or mash gently after cooking to reach the desired softness.
Can I make this without dairy?▶
Yes. Omit the yogurt and finish with a splash of low-sodium broth and extra lemon for creaminess and flavor.
How can I lower sodium further?▶
Use homemade or no-salt broth, skip added salt, and add more fresh herbs and lemon to boost taste without sodium.
