Poached chicken breast in low-sodium broth with fluffy white rice. The poaching liquid keeps chicken moist through 4 days of reheating. Simple, clean macros, zero fussiness. Store chicken in its broth—that's the secret.
Active~35 min
Holds4 days
DifficultyEasy
Per Serving47P · 52C · 18F · 560 kcal
Servings
Chicken stores in broth (keep together). Rice scales separately but store in its own container to prevent sogginess.
Ingredients
Protein & Poaching Liquid
Chicken breast (raw, boneless skinless)
Low-sodium chicken broth
Bay leaf
Fresh thyme (sprig)
Grain
White rice (raw, long grain)
Aromatics (optional for rice)
Yellow onion, diced
Garlic, minced
Finish
Kosher salt
Black pepper
Method
1
Batch Cook: Poach Chicken
In 5qt pot, bring 1000ml low-sodium broth + 2 bay leaves + thyme sprigs to gentle simmer. Add 680g chicken breasts (don't crowd). Poach at gentle simmer (don't boil—boiling toughens meat) for 15–18 min until internal temp hits 165°F. Remove chicken to cutting board. Cool completely, then cut or shred into bite-sized pieces. Store in airtight container with the poaching liquid (this keeps it moist).
22 minGentle simmer is key—boiling dries out chicken. The poaching liquid is your secret weapon for reheating. Never store chicken dry.
2
Batch Cook: White Rice
In separate pot, bring 2 cups salted water to boil. Add 220g raw white rice, stir. Once boiling, cover, reduce heat to lowest setting. Cook 18 min without peeking. Remove from heat, rest covered 5 min. Fluff with fork. Cool completely in shallow pan before portioning.
28 minDon't lift the lid while cooking—steam escape ruins texture. The rest period is important; it allows carryover cooking and firms up the grains.
3
Optional: Aromatic Rice (Sunday Only)
If you want flavor: sauté 160g diced onion + 20g minced garlic in 1 tbsp oil until soft (2 min). Add rice, stir to coat (1 min). Pour in 2 cups broth, cover, cook as above. Adds minimal macros, significant flavor boost.
5 min prepThis is optional. Plain white rice works perfectly fine. If using aromatic method, reduce broth in poaching step (use 900ml instead of 1000ml).
4
Per Meal: Reheat & Plate
Reheat 170g chicken (in its broth) in microwave 2–3 min or on stovetop over medium, stirring gently. Reheat 180g rice separately in microwave 1–2 min (covered with damp paper towel) or eat cold. Plate rice first, chicken + broth on top. Season with salt and pepper to taste.
4 minThe broth reheats the chicken evenly and keeps it tender. Don't pour off the broth—that's the whole point.
Batch & Storage
Batch Cook Time
Poach chicken and cook rice concurrently (both ~20–30 min active). Cool everything completely before portioning. Total batch time: ~35 min on Sunday.
Storage: Chicken + Broth
Store together in airtight container with poaching liquid. 3–4 days fridge. Freezes well up to 2 months (freeze chicken with some broth in a freezer bag). The liquid is non-negotiable—it prevents dryness on reheating.
Storage: Rice
Airtight container, separate from chicken. 4–5 days fridge. Rice will absorb liquid overnight if stored with brothy chicken—keep separate until eating. Doesn't freeze well but reheats cleanly.
Pro Tip: Clean Macros
This meal is your "no-fuss" rotation. Lowest fat of the five (18g), solid protein (47g), moderate carbs (52g). Zero drama on reheating. This is your fall-back when you don't want to think about it.
Cook Log
Notes
Auto-saves locally
Chicken doneness? How did it reheat? Any broth evaporation? Rice texture on day 4?
