Soup Main Course AmericanChickenRiceSpinachCarrotParmesanLemon

Chicken and Rice Stew

Name: Chicken and Rice Stew
Cuisine: American
Ingredients: 1 tablespoon extra virgin olive oil; 5 carrots sliced; 1 sweet onion, chopped; 1 teaspoon fine sea salt; 8 cloves garlic, minced; 2 tablespoons finely chopped fresh ginger; 6 cups chicken broth; 1 lb boneless skinless chicken breast; 1 cup brown jasmine rice; 3 cups packed fresh spinach; 1 cup chopped fresh parsley; 2 tablespoons fresh lemon juice; Reggiano Parmesan cheese to top

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Contains:Dairy

High FODMAPTriggers: Garlic, Onion, Stock or broth

Fructans

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

Directions

1
Heat the olive oil in a large pot over medium-high heat. Add the carrots, onion and salt and cook, stirring occasionally until soft but not brown, about 5 minutes. Add the garlic and ginger and cook stirring continuously for 1 minute.
2
Add the broth, chicken and rice and bring to a boil. Reduce the heat to low and simmer, covered until the chicken is cooked through and the rice is tender, 30 minutes. Remove the chicken from the pot, place on a cutting-board and shred it.
3
Return the shredded chicken to the pot and stir in the spinach, parsley and lemon juice. Taste and season with additional salt and pepper.
4
Ladle into soup bowls and top with freshly grated Reggiano Parmesan.

Diets

Fits as written

Gluten-free
Egg-free
Nut-free
Halal-friendly
Mediterranean

Works with easy swaps

Dairy-free (1)

Reggiano Parmesan cheese to top → nutritional yeast

Low FODMAP (3)

sweet onion → green tops of scallions or chives
garlic → garlic-infused olive oil
chicken broth → garlic- and onion-free stock

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.