FODMAP friendly creamy wild rice, chicken and vegetable “stewp”
60 Minutes (mostly cook time) • Gluten-free • Lactose-free • Low FODMAP • Serves 6 - 8 • This delicious dish will warm you from the inside and delight you with its rich and creamy flavor. It’s hearty enough to be called a stew and light enough to be called a soup. Hence “stewp!” It makes a wonderful Sunday dinner and it's pretty quick to fix so you can enjoy it any night of the week.
INGREDIENTS:
2 Tablespoons garlic-infused olive oil
1 1/2 pounds boneless, skinless chicken breasts, cut longwise in thirds
2 cups dry wild rice blend
6 carrots, chopped
3 stalks celery, chopped
4 scallions (green part only) chopped
6 cups low-FODMAP chicken broth
2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme
1 tablespoon chopped fresh sage or 1 teaspoon dried sage
1/2 teaspoon crushed red pepper flakes (or to taste)
2 cups fresh baby spinach
1 cup lactose-free half and half or lactose-free whole milk
1/2 cup fresh grated parmesan, plus more for serving
Salt and black pepper to taste
4 small sprigs of fresh rosemary
DIRECTIONS:
In a large soup pot, add the garlic-infused olive oil over medium heat. Add the carrots, celery, scallions, and a pinch each of salt and pepper. Cook until vegetables start to soften, about 3 minutes.
Stir in the broth, chicken, wild rice, thyme, sage, crushed red pepper, and season with salt and pepper. Bring to a boil over high heat. Once boiling, reduce heat to low, cover, and cook 20 minutes until chicken is cooked through.
Remove the chicken to a cutting board for shredding and continue to cook the soup for another 15-25 minutes, until the rice is tender.
Shred the chicken with 2 forks and set it aside.
Once the rice is tender, stir in the shredded chicken, half and half or whole milk, parmesan, and spinach. Cook over medium heat until warmed through, about 5 minutes.
Divide the soup among bowls and top with rosemary and additional parmesan.
Leftovers: If eating this as a leftover, the rice will absorb most of the liquid. It will still taste great, but if you'd like for it to be soup again, you will need to add broth. Or just eat good flavored rice!
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