Gluten-Free Slow Cooker Chicken & Rice

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Equipment

• 4-quart slow cooker
• Sauce pan
• Hand blender or immersion blender

Ingredients

• 1 cup uncooked wild rice
• 1 lb. chicken breasts
• 2 cups diced carrots
• 2 cups oyster mushrooms
• 6 cups chicken broth (Zoup! brand)
• 1 ½ teaspoon poultry seasoning
• ½ cup light olive oil based margarine (ex: Smart Balance brand)
• ½ cup all-purpose gluten-free flour (ex: Trader Joe’s or King Arthur brand)
• 2 cups skim lactose free milk (ex: Fairlife brand)

Directions

1. Rinse the wild rice.
2. Place the uncooked wild rice, raw chicken, carrots, chicken broth and poultry seasoning in a slow cooker.
3. Cover and cook on low for 7-8 hours on low heat.
4. At the 6 hour mark, add the mushrooms.
5. After 7-8 hours the chicken should be cooked through and the rice should be soft. There will be extra liquid in the slow cooker—do not drain.
6. At 8 hours, remove the chicken breasts from the slow cooker and allow to cool slightly. Using two forks, shred the chicken. Return the shredded chicken to the slow cooker.
7. When rice and chicken are done cooking, melt the margarine in a saucepan. Add the flour and let the mixture bubble for 1 minute.
8. Slowly whisk in the skim milk until a thick, creamy mixture forms. You can then use a hand blender or immersion blender to make the mixture smooth with no lumps.
9. Add this mixture to the rice and chicken in the slow cooker and stir to combine. Add extra water, milk or broth to adjust the consistency as you prefer (additional 2 cups of fluid recommended).
10. Season with additional pepper to taste. Top with chives and serve, optional.  

Nutritional Analysis
1 serving = 1 ½ cup

Calories 170
Total Fat 5.4 g
Saturated Fat 1.7 g
Sodium 531.9 mg
Total Carbohydrate 12.1 g
Fiber 1.5 g
Protein 16.2 g
No added sugar

Recipe provided by Gillian White, RDN, LD, CNSC, and Cooper Clinic Nutrition Services.