Lemon-Dill Chicken & Rice Soup

An ultra-gentle, high-protein, brothy soup with tender shredded chicken and soft rice—light on the stomach, nourishing, and satisfying without being heavy.

Ingredients

• 300 g (10–11 oz) boneless, skinless chicken breast
• 5 cups (1.2 L) low-sodium chicken broth
• 1/2 cup (90 g) white rice, rinsed
• 2 medium carrots, peeled and thinly sliced
• 2 cups baby spinach
• 1 lemon (zest + 2 tbsp juice)
• 1 tsp dried dill (or 1 tbsp chopped fresh, if you have it)
• 1/2 tsp garlic powder (or 1 small garlic clove, finely grated)
• 1/2 tsp kosher salt, plus more to taste
• Black pepper, to taste

Method

• 1

  Step 1: Poach the chicken

  In a medium pot, bring the broth to a gentle simmer (small bubbles, not a rolling boil). Add chicken breast, salt, and garlic powder. Keep at a gentle simmer for 10–12 minutes, flipping once, until the chicken is just cooked through (internal temp ~165°F/74°C). Remove to a plate.

• 2

  Step 2: Cook the rice & carrots

  Keep the broth at a gentle simmer. Add rinsed rice and sliced carrots. Simmer 12–15 minutes, stirring once or twice, until the rice is very tender and the carrots are soft.

• 3

  Step 3: Shred and return chicken

  Shred the chicken finely (this makes it easier to digest and swallow). Return it to the pot and simmer 1–2 minutes to warm through.

• 4

  Step 4: Finish gently

  Turn off heat. Stir in spinach to wilt (about 30–60 seconds). Add lemon zest, then 2 tbsp lemon juice, and dill. Taste and adjust salt and pepper. If the soup feels too thick, add a splash of hot water to loosen.

Tips

• **Extra gentle texture:** Simmer 3–5 minutes longer so the rice breaks down slightly—this makes the soup even softer.
• **Lower-carb option:** Use 1/3 cup rice and add an extra cup spinach (nutrition will shift lower in net carbs).
• **Storage:** Cool, then refrigerate in airtight containers for **up to 3 days**. Reheat gently (don’t boil hard) and add a splash of water/broth if it thickens.
• **Serving tip:** A small bowl is perfect—this soup is high-protein, so you may feel satisfied sooner.

Nutrition (per serving, estimate)