Regular Foods · Bulk Protein Prep · by Mara
Mara's Broth-Kept Chicken
Gentle Shredded Chicken Base
A neutral, finely shredded protein base portioned with its own broth so the next meal begins moist. Regular Foods / after recovery only; use chicken when your care team has cleared its texture. Use it three ways: fold into a cottage-cheese enchilada bowl, stir into a broth-based protein soup, or mix with plain Greek yogurt for a soft chicken salad.
- Total time
- 4 hr 20 min
- Yield
- 8 small meal-prep servings
- Serving
- 3 ounces cooked chicken
- Texture
- Finely shredded, tender, and broth-moistened
Ingredients
- 2 pounds boneless, skinless chicken breasts
- 2 cups no-salt-added chicken broth, divided
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme
- 1/4 teaspoon black pepper, optional
Directions
- 1
Place the chicken in a slow cooker with 1 1/2 cups broth, onion powder, garlic powder, thyme, and optional pepper. Cover and cook on LOW for 3 to 4 hours, checking early, until the thickest piece reaches 165°F / 74°C.
- 2
Rest for 5 minutes, then shred very finely with two forks. Stir the chicken back into enough cooking liquid to make every strand moist.
- 3
Divide into eight shallow covered containers, adding 1 to 2 tablespoons of the remaining broth to each. Refrigerate or freeze within 2 hours.
- 4
Refrigerate for 3 to 4 days. For best quality, freeze tightly covered portions for up to 4 months; thaw in the refrigerator.
- 5
To reheat, add 1 tablespoon broth, cover, and heat until 165°F / 74°C, stirring once so the center heats evenly. Measure one portion, take small bites, and chew thoroughly.
PER SERVING
Nutrition
- Protein
- 26g
- Calories
- 145
- Carbs
- 1g
- Fat
- 3g
- Fiber
- 0g
- Sugar
- 0g
- Sodium
- 95mg
Estimated from boneless skinless chicken breast, no-salt-added broth, and the listed seasonings. Broth labels can change sodium substantially; check the products actually used when precision matters.
Source: Original Guild batch-prep formula. Food temperatures, shallow-container cooling, refrigerated storage, and reheating follow USDA Food Safety and Inspection Service guidance.
PASS THE PLATE