Carbohydrate totals are not reported: the ingredient sources use different definitions (CoFID available carbohydrate and US-label total carbohydrate including fibre), which cannot be added consistently. Energy, protein and fat are estimates from the listed weighed ingredients; fibre is shown only where every ingredient has supporting data. These recipes are not suitable for carbohydrate counting.
These recipes have been checked on paper, but have not been kitchen tested. Cooking times are estimates; use the stated doneness checks. Finished weights, texture and portion volumes have not been measured.
Lunch / Recipe 3 of 8
Chicken and carrot rice pot
Tender chicken, soft carrot and rice in one pot. Add water for a looser texture.
10 min prep25 min cookingMakes 2
BSc (Hons), PgDip, MSc, RDNutrition review and final publication approved · 2 October 2026
Estimated per recipe serving, including listed accompaniments. Changing the batch size keeps these values the same. Calculation notes
Estimated fibre per recipe serving: 2.9 g. Values vary by brand, product and country; check labels.
Ingredients
Weights are the recipe reference. Household measures are approximate. Ingredients below make 2 servings.
Allergens: No major allergens identified in the listed base ingredients. Check all product labels and cross-contact information; this is not an allergy-free guarantee.
Method
Start the pot
Heat the oil in a lidded saucepan. Add the carrot and stir over medium-low heat for 3 minutes. Add the rice and water.
Cook with the chicken
Lay the chicken on top. Bring to a gentle boil, cover and simmer on low for 18–22 minutes, until the rice and carrot are soft and the thickest part of the chicken reaches 74°C / 165°F. If the chicken has not reached this temperature, continue cooking and add hot water if needed to prevent the rice drying out.
Shred and stir
Remove the chicken to a clean plate and shred it with two forks. Return it to the rice. Add a little hot water for a looser consistency, or simmer uncovered briefly if too wet.
Divide
Divide the chicken and rice evenly between two bowls. Refrigerate any saved portion within one hour and eat within 24 hours.
Serving tips and swaps
Adding water changes consistency, not the amount of chicken or rice in a portion.
The base recipe uses water. Stock changes sodium and may contain allergens; check the label if you use it.
Storage and reheating
Cool in shallow containers and refrigerate within one hour. Use refrigerated rice within 24 hours. Reheat only once until steaming hot throughout (74°C / 165°F if using a food thermometer). Freeze promptly if you will not use the second portion tomorrow. Thaw in the fridge and use within 24 hours of full defrosting.
About the estimates
Sum reference values for the listed edible ingredient weights, divided by recipe yield. Raw weights unless the ingredient states drained or cooked. No cooking-retention or waste adjustment. All listed oil is counted. Vanilla, cinnamon and cumin are excluded; optional swaps are not included. Brands and portions change the result. Values are estimates. CoFID reproduced under the Open Government Licence v3.0.
Ingredient references and assumptions
- Skinless chicken breast, raw: Chicken, light meat, raw. UK CoFID 2021, 18-290.
- White long-grain rice, dry: Rice, white, long grain, raw. UK CoFID 2021, 11-861.
- Carrot, peeled and finely diced: Carrots, old, raw. UK CoFID 2021, 13-496.
- Olive oil: Oil, olive. UK CoFID 2021, 17-038.
- Water: Water. No energy or macronutrients.
General food information. Individual needs and tolerance differ. A clinician or registered dietitian can help if you regularly struggle to eat enough.