Lemon-Dill Chicken & Rice Soup (Meal Prep)

Gentle, high-protein, veggie-packed soup with tender chicken and soft rice—designed to be light on the stomach while still keeping you full and nourished.

Ingredients

• 10 oz (280g) boneless, skinless chicken breast
• 4 cups (960ml) low-sodium chicken broth
• 1/2 cup (90g) white rice (uncooked), rinsed
• 2 medium carrots, peeled and sliced (about 1 1/2 cups)
• 2 celery stalks, thinly sliced (about 1 cup)
• 1 tbsp lemon juice (plus more to taste)
• 1 tsp dried dill (or 1 tbsp fresh, if you have it)
• 1 small garlic clove, finely grated (or 1/2 tsp garlic powder)
• 1/2 tsp kosher salt, plus black pepper to taste

Method

• 1

  Step 1: Build the gentle broth base

  In a medium pot, bring the chicken broth to a steady simmer over medium heat. Stir in carrots, celery, garlic, salt, and a few grinds of black pepper. Simmer 5 minutes to start softening the vegetables.

• 2

  Step 2: Poach the chicken (tender, not dry)

  Nestle the chicken breast into the simmering broth (liquid should just gently bubble). Cover and simmer 10–12 minutes, or until the chicken is opaque throughout and reaches 165°F/74°C in the thickest part.

• 3

  Step 3: Shred the chicken

  Transfer chicken to a plate and shred finely with two forks (smaller shreds feel gentler to eat). Keep the broth simmering.

• 4

  Step 4: Cook the rice until very soft

  Add rinsed rice to the pot. Simmer uncovered 12–15 minutes, stirring once or twice, until the rice is tender and the soup looks slightly thicker. (If it reduces too much, add a splash of water.)

• 5

  Step 5: Finish softly and brightly

  Return shredded chicken to the pot and simmer 2 minutes just to warm through. Turn off the heat, stir in lemon juice and dill. Taste and adjust with an extra squeeze of lemon or pinch of salt if needed. Let stand 5 minutes—the texture becomes even softer.

Tips

• **Even gentler texture:** Simmer an extra 5 minutes so the rice breaks down slightly (naturally “creamy” without adding fat).
• **More protein (still light):** Add a second small chicken breast (total ~14 oz/400g) and add 1/2–1 cup extra broth.
• **Make-ahead/storage:** Cool, portion into 2 containers, and refrigerate up to 3 days. Reheat gently on the stove or microwave with a splash of water/broth to loosen.
• **What to serve with:** If you want something extra, add a side of plain Greek yogurt (a few spoonfuls) or a soft piece of toast—keep portions small and comfortable.

Nutrition (per serving, estimate)