A pre-fast meal of chicken and rice, made entirely in one pot, rice included. The seasoning is deliberately mild: the goal here isn't bold flavor, it's the easiest thing to digest before a twenty-five hour fast.

How much salt is too much before a fast

Salt increases thirst, which is exactly what you want to avoid before a long fast. Season lightly while cooking, and let anyone who wants more add it at the table. Less is better than more here.

Why white rice beats brown rice here

White rice cooks faster and digests more easily than brown rice, which matters for a meal eaten right before a long fast. The fiber in brown rice can cause stomach discomfort at exactly the moment you don't want it.

Basmati rice works best here, since the grains stay separate even after soaking up all the broth. Jasmine rice tends to clump more, and short-grain rice can break down into mush over the long cooking time with the chicken.

What the rice looks like when it's ready

All the liquid is absorbed into the rice, leaving small steam holes on the surface. The chicken pulls easily off the bone with light pressure from a fork, and if you're using boneless thighs, the meat is fully white with no pink left in the center. The carrots are fork tender but still hold their shape, not falling apart.

Pre-Fast Meal: Chicken and Rice, One Pot

Chicken and rice cooked together in one pot, mildly seasoned for a meal before a fast.

Pre-Fast Meal: Chicken and Rice, One Pot
Servings: 4 servingsPrep time: 15 minCook time: 40 minTotal time: 55 min

Ingredients

  • 8 chicken thighs, bone-in or boneless
  • 14 oz / 400 g (2 cups) white rice, rinsed
  • 4 cups / 1 liter low-sodium chicken broth or water
  • 2 carrots, sliced
  • 1 onion, chopped
  • 2 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp turmeric
  • 2 tbsp chopped parsley (for serving)

Instructions

  1. Heat the olive oil in a wide pot and sear the chicken thighs lightly on both sides. Remove and set aside.

  2. In the same pot, cook the onion and carrot until softened.

  3. Add the rice and stir until coated in oil.

  4. Add the broth, turmeric, and salt, and bring to a simmer.

  5. Return the chicken to the pot, nestling it into the rice.

  6. Cover, reduce the heat, and cook for about thirty minutes until the rice is tender and the chicken is cooked through.

  7. Turn off the heat and let sit covered for five more minutes.

  8. Fluff the rice with a fork, sprinkle with parsley, and serve.

Frequently Asked Questions

Can I make this ahead and reheat before the fast?
Yes, make it a few hours ahead and reheat gently on the stove, with a splash of extra water or broth so the rice doesn't dry out.

Can I make it with boneless chicken?
Yes, boneless thighs work just as well, just shorten the cooking time slightly.

Why skip the spicy seasoning?
Spicy or overly salty seasoning increases thirst and stomach irritation, which doesn't suit a meal meant to be easy before a fast.