Low FODMAP Slow Cooker Chicken and Rice Soup (GF, DF, LFM)

#glutenfree #dairyfree #slowcooker #lowfodmap

This soup is hearty and flavoursome, and the perfect warm meal for winter. Using low FODMAP ingredients and a slow cooker makes this an absolute dream.

As per usual, this is a 'dump and go' style slow cooker meal - because lets face it, if I'm pulling out the slow cooker its because I don't want to spend 3 hour actually cooking or using 23 different pots and pans. About 30 mins before serving you do have to return to shred the chicken and add the egg yolks, but aside from that the slow cooker does all the work for you.

Personally, I love a good soup as I find its easy on the digestion and I wake up the next dat feeling amazing, but its so so important to make sure that your soup is not only tasty but also packed full of a good balance of macro and micro nutrients so that you don't wake up hungry in the middle of the night.

This recipe has not been tested, but should be low FODMAP at one serve based on the ingredients (see below the recipe for a full break down).

Low FODMAP Slow Cooker Chicken and Rice Soup

gluten free, dairy free, low FODMAP, slow cooker

prep time: 15 MINUTES

cook time: 7 HOURS

total time: 7 HOURS 15 MINUTES

serves four

INGREDIENTS

• 1kg chicken breast

• 200g zucchini, chopped

• 4 medium carrots, chopped

• 4 cups (1L) low FODMAP chicken stock (see below for my recommendation)

• 2 dried bay leaves

• 1 tsp thyme

• 1 tsp pepper

• 1/2 tsp salt (to taste)

• 2 egg yolks

• 1 cup basmati rice

• 3 tbsp coconut oil

• juice of 1 lemon

• 1 cup water plus additional depending on consistency

INSTRUCTIONS

1. Add the whole chicken breasts, chopped zucchini, chopped carrot, chicken stock, bay leaves, thyme, salt, pepper, coconut oil, and half of the lemon juice to the slow cooker and cook on low for 7-8 hours.

2. With 2 hours of cooking time to go, return to your slow cooker and shred the chicken with 2 forks. This can be done by removing the chicken, shredding, and returning to the slow cooker or by carefully shredding in the slow cooker pot. Add in your rice and water.

3. With 30 minutes cooking time remaining, whisk the egg yolks in a small bowl. Slowly pour about ¼ cup of the hot soup into the yolks as you whisk (this heats up the yolks so they don't start to scramble when you add them to the hot soup). Check the consistency of your soup and add additional water to thin out if necessary.

3. Divide evenly between 4 bowls and serve with remaining lemon juice and additional salt and pepper to taste. Can store for 4 days in the fridge or 3 months in the freezer - be aware that reheating can overcook the rice and change the consistency of the soup (still delicious though!)

I've chosen to use basmati rice, however if you substitute an alternative rice or grain please be mindful about the impact this may have on cooking time. If you add in the rice too early, it will over cook and affect the consistency of the soup! My first attempt at this I actually liquified the rice into the broth via overcooking which was still delicious but I do prefer the rice as a seperate component within the soup.

Chicken is a protein and does not contain carbohydrates. Ensure that no high FODMAP ingredients have been added as a marinade before consuming (I recommend raw plain chicken breast for this recipe).

Zucchini is low in FODMAPs at a 65g serve and so the amount specified by this recipe should be tolerated by most individuals. Adding additional zucchini will result in a serving size with moderate to high amounts of Oligo-fructans so ensure to use the specified amount.

Carrots have no detectable FODMAPs. Feel free to add additional of this ingredient as per appetite.

Ensure to use a low FODMAP chicken stock - in particular avoiding ingredients garlic or onion. I use this one that is low FODMAP certified by Monash University.

Bay leaves have a low FODMAP serving of 1 leaf serve and so the amount specified by this recipe should be tolerated by most individuals. Adding additional bay leaves will result in a serving size with moderate amounts of excessive fructose so ensure to use the specified amount.

Thyme, salt, and pepper are all low in FODMAPs at the specified serving. Egg is a protein and does not contain carbohydrates. Ensure that no high FODMAP ingredients have been added before consuming (this recipe calls for raw scrambled yolks).

There are no detectable FODMAPs in rice. Coconut oil is high in fat and does not contain carbohydrates. Should you wish to add additional flavour, feel free to substitute for a FODMAP-compliant garlic infused oil.

Lemon juice is low in FODMAPs at a 125g serve and so the amount specified by this recipe is quite conservative and should be tolerated by most individuals. Adding additional lemon juice to over 187g per serve will result in a serving size with moderate amounts of Oligo-fructans.

. * According to research by The Monash University Low FODMAP research team