Savory One-Pan Chicken, Wild Rice, and Vegetables (Low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1 - 2

Delicious, comforting, and easy to make. What could be better? This recipe combines plenty of vegetables, wild rice, and chicken with the perfect blend of herbs and seasonings plus rich Gouda cheese and butter to deliver simple goodness in every bite. Enjoy simplicity at its finest with this easy-to-make, one-pan, utterly delicious recipe.

Ingredients

6 chicken thighs (bone-in, skin on)

2 tablespoons garlic-infused olive oil

1 large leek, green part only, chopped (about 1 cup chopped greens)

2 tablespoons fresh chopped thyme (or 2 teaspoons dry thyme)

1 tablespoon fresh chopped sage (or 1 teaspoon dry sage)

1 tablespoon Italian seasoning (To make your own, combine 1 tablespoon each basil and oregano with 1 teaspoon each thyme, rosemary, and dry sage. Store the extra in an empty spice jar for next time!)

1/2 teaspoon chili powder

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 1/2 cups dry wild rice blend

1 cup oyster mushrooms, chopped

1 cup chopped celery

1 cup cubed gouda cheese

1 cup dry white wine (or use more chicken broth if you prefer)

2 cups chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

6 tablespoons salted butter

Pinch (or more) red pepper flakes (optional) for serving

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Chop the leek greens, mushrooms, and fresh herbs (if not using dry herbs).

(2) Saute the veggies and herbs: In an oven-safe skillet with reasonably high sides, heat the olive oil over medium-high heat. When the oil is hot, add the dry herbs (thyme, sage, Italian seasoning) to the oil and let sizzle for about 30 seconds. Next add the leek greens, mushrooms, celery, chili powder, and salt and pepper, and cook for about 3 minutes until the leek greens have softened. Finally, add the wild rice, and the Gouda cheese and stir to combine.

(3) Add the liquid: Pour over the wine (if using) and let it sizzle and burn off some of the alcohol. Then add the chicken broth. Lay the chicken pieces over the rice mixture. Add a slice of butter on top of each chicken piece then a grinding of black pepper and a sprinkle of salt.

(4) Bake: Cover with foil (or a lid if you have one for your pan) and bake for 45 minutes. Remove the cover and bake for another 15-20 minutes, until the rice is cooked to your liking and the chicken is cooked through. If the rice is a bit hard, add 1/3 cup water or broth and cook for an additional 10 minutes.

(5) Plate and serve: Remove from the oven and serve topped with a sprinkle of red pepper flakes, chopped green onion greens, and/or fresh thyme.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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