Does your stomach feel sensitive after a long day? Do you want a dinner that’s comforting, nourishing, and won’t leave you feeling heavy or bloated? I’ve been there – those evenings when you just need something warm and gentle, but also tasty enough for the whole family.
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This Easy On The Stomach Dinner is my go-to: a creamy chicken and rice skillet with soft vegetables and a soothing broth. It’s simple to make, uses ingredients that are easy to digest, and comes together in about 30 minutes. You can adjust it to your child’s preferences or your own dietary needs – it’s flexible and forgiving.
Remember, you know your body and your family best. This recipe is a starting point, not a rule. Cook it your way, and don’t stress about perfection. You’re doing better than you think.
Why You'll Love This Recipe
About the Ingredients
1 tablespoon (15ml) olive oil
Use a mild olive oil or avocado oil for a neutral flavor. You can substitute with butter if you prefer.
1 small onion, finely chopped (about 1 cup / 150g)
Onion adds a savory base. If onions bother you, use a leek (white part only) or a pinch of asafoetida (hing) for a similar depth without the fiber.
2 cloves garlic, minced (about 2 teaspoons)
Garlic is aromatic and soothing. For a milder taste, use garlic-infused oil or skip it entirely if garlic triggers heartburn.
1 cup (185g) long-grain white rice, rinsed
White rice is easy to digest and provides comforting carbs. Brown rice works but may need extra liquid and time; or use cauliflower rice for a low-carb option.
1 ½ cups (355ml) low-sodium chicken broth
Low-sodium broth lets you control salt. You can use vegetable broth for a vegetarian version, or water with a pinch of salt if you're watching sodium.
1 cup (240ml) water
Water helps cook the rice evenly. You can replace with more broth for extra flavor.
1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
Chicken breast is lean and tender. You can use thighs for more moisture, or pre-cooked rotisserie chicken added at the end to save time.
1 medium carrot, peeled and finely diced (about ½ cup / 75g)
Carrots soften quickly and add a hint of sweetness. Zucchini or peeled and diced sweet potato are gentle alternatives.
1 celery stalk, finely diced (about ½ cup / 60g)
Celery adds a subtle freshness. If celery is an issue, use fennel bulb (diced) or a handful of green beans, chopped small.
½ teaspoon dried thyme (or 1 teaspoon fresh)
Thyme is gentle and aromatic. You can use dried oregano or marjoram, or just a bay leaf (remove before serving).
½ teaspoon salt (plus more to taste)
Salt enhances flavors but start low. You can always add more at the end; use a salt substitute if you're on a low-sodium diet.
¼ teaspoon black pepper (or to taste)
Pepper adds a mild kick. For an even gentler spice, omit it or use a pinch of white pepper.
2 tablespoons (30g) unsalted butter
Butter adds richness and a silky texture. Use a plant-based butter or olive oil for dairy-free.
2 tablespoons (15g) all-purpose flour (or gluten-free flour blend)
Flour thickens the broth into a light sauce. For gluten-free, use cornstarch mixed with a little cold water added at the end.
1 cup (240ml) whole milk (or unsweetened almond milk for dairy-free)
Milk creates a creamy sauce. Use oat milk or coconut milk for a dairy-free option; they add a slightly different flavor.
2 tablespoons chopped fresh parsley (optional, for garnish)
Parsley adds color and freshness. You can skip it or use fresh dill or chives.
Tips & Tricks
- Rinse the rice well until the water runs clear – this removes excess starch and prevents gummy rice.
- Cut your chicken and vegetables into similar-sized pieces so they cook evenly and are easier to chew and digest.
- If you're sensitive to dairy, use olive oil instead of butter and a dairy-free milk – the sauce will still be creamy.
Pro Tips
Step-by-Step Instructions
1. Sauté the aromatics
Heat olive oil in a large skillet over medium heat (350°F / 175°C). Add onion and cook for 3-4 minutes until soft and translucent. Add garlic and cook for 30 seconds until fragrant, stirring constantly.
2. Add chicken and vegetables
Add the chicken pieces, carrot, and celery. Cook for 5-7 minutes, stirring occasionally, until the chicken is no longer pink on the outside and the vegetables are slightly tender. Season with thyme, salt, and pepper.
3. Toast the rice
Add the rinsed rice to the skillet and stir to coat with the oil and juices. Cook for 1-2 minutes until the rice is slightly translucent at the edges – this helps keep the grains separate.
4. Pour in liquids
Add the chicken broth and water. Bring to a boil, then reduce heat to low (around 300°F / 150°C). Cover and simmer for 15-18 minutes, until the rice is tender and most of the liquid is absorbed. The mixture should look creamy, not soupy.
5. Make the creamy sauce
In a small bowl, whisk the butter and flour together to form a paste. Stir this into the skillet, then pour in the milk. Continue to stir gently over low heat for 2-3 minutes, until the sauce thickens and coats the back of a spoon. The edges should be bubbling gently.
6. Finish and serve
Remove from heat and let stand for 5 minutes. The sauce will continue to thicken. Taste and adjust salt and pepper. Garnish with fresh parsley if desired. Serve warm.
Delicious Variations
Vegetarian
Use vegetable broth and add a can of drained chickpeas instead of chicken. Cook with the rice for extra protein.
Herb twist
Swap thyme for fresh dill or basil – add them at the end for a fresh flavor that’s still gentle.
Creamy mushroom
Add 1 cup sliced mushrooms with the vegetables for an earthy, umami-rich version that’s still easy to digest.
How to Store Easy On The Stomach Dinners
Refrigerator
Store in an airtight container for up to 3 days. The rice will absorb more liquid, so add a splash of broth or water when reheating.
Freezer
Freeze in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stovetop over medium-low heat, adding a little broth or milk to restore creaminess. Or microwave in 30-second intervals, stirring between, until hot.
Frequently Asked Questions
Q: Can I use brown rice instead of white rice?
Yes, you can substitute brown rice, but it takes longer to cook and needs more liquid. Use 1 ½ cups brown rice and increase the broth and water to 2 cups each, and simmer for 30-35 minutes until tender.
Q: How can I make this dairy-free?
Use olive oil instead of butter and unsweetened almond or oat milk instead of whole milk. For the thickening, mix 1 tablespoon cornstarch with 2 tablespoons cold water and stir in at the end.
Q: Can I prepare this ahead of time?
Yes, you can assemble the dish up to step 4, then refrigerate. When ready to eat, finish the sauce and heat through. Or cook fully and reheat gently.
Q: What can I use instead of chicken?
Try tofu (firm, cubed) or chickpeas for a vegetarian option. For a lighter protein, use shrimp or white fish, but add them in the last 5 minutes of cooking.
Q: Is this recipe suitable for a low-FODMAP diet?
This recipe is not strictly low-FODMAP due to onion and garlic. You can omit them and use the green tops of leeks or a little asafoetida powder. Also, use lactose-free milk and gluten-free flour if needed.
I hope this easy, soothing dinner brings you and your family comfort. If you try it, I’d love to hear how it went – leave a comment or share your own twist. And remember, you’re doing better than you think.
Easy On The Stomach Dinners
Easy On The Stomach Dinners: a gentle, creamy chicken and rice skillet that calms digestion and satisfies everyone in 30 minutes.
🧂 Ingredients
- 1 tablespoon (15ml) olive oil
- 1 small onion, finely chopped (about 1 cup / 150g)
- 2 cloves garlic, minced (about 2 teaspoons)
- 1 cup (185g) long-grain white rice, rinsed
- 1 ½ cups (355ml) low-sodium chicken broth
- 1 cup (240ml) water
- 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 1 medium carrot, peeled and finely diced (about ½ cup / 75g)
- 1 celery stalk, finely diced (about ½ cup / 60g)
- ½ teaspoon dried thyme (or 1 teaspoon fresh)
- ½ teaspoon salt (plus more to taste)
- ¼ teaspoon black pepper (or to taste)
- 2 tablespoons (30g) unsalted butter
- 2 tablespoons (15g) all-purpose flour (or gluten-free flour blend)
- 1 cup (240ml) whole milk (or unsweetened almond milk for dairy-free)
- 2 tablespoons chopped fresh parsley (optional, for garnish)
📋 Instructions
- 1Sauté the aromatics — Heat olive oil in a large skillet over medium heat (350°F / 175°C). Add onion and cook for 3-4 minutes until soft and translucent. Add garlic and cook for 30 seconds until fragrant, stirring constantly.
- 2Add chicken and vegetables — Add the chicken pieces, carrot, and celery. Cook for 5-7 minutes, stirring occasionally, until the chicken is no longer pink on the outside and the vegetables are slightly tender. Season with thyme, salt, and pepper.
- 3Toast the rice — Add the rinsed rice to the skillet and stir to coat with the oil and juices. Cook for 1-2 minutes until the rice is slightly translucent at the edges – this helps keep the grains separate.
- 4Pour in liquids — Add the chicken broth and water. Bring to a boil, then reduce heat to low (around 300°F / 150°C). Cover and simmer for 15-18 minutes, until the rice is tender and most of the liquid is absorbed. The mixture should look creamy, not soupy.
- 5Make the creamy sauce — In a small bowl, whisk the butter and flour together to form a paste. Stir this into the skillet, then pour in the milk. Continue to stir gently over low heat for 2-3 minutes, until the sauce thickens and coats the back of a spoon. The edges should be bubbling gently.
- 6Finish and serve — Remove from heat and let stand for 5 minutes. The sauce will continue to thicken. Taste and adjust salt and pepper. Garnish with fresh parsley if desired. Serve warm.
Amara writes about parenting and child development with a focus on neurodivergent kids. She shares strategies for managing sensory meltdowns, building routines, and advocating in schools. Her perspective is that every child’s brain works differently, and that’s okay.
