Low-FODMAP Wild Rice, Pumpkin, & Kale Bowl

Directions

• Rice Bowl:

• 1. Add the wild rice, chicken broth, dried oregano, parsley, thyme, salt, and water to a medium-sized pot. Bring the pot to a boil and then turn down to a simmer and cook for 40-45 mins. Rice should be tender and all water should be gone when it is done.
• 2. In the meantime preheat the oven to 350 degrees for the small sugar pumpkin and the chicken.
• 3. Clean and then cut the sugar pumpkin in half. Drizzle some olive oil and sprinkle some salt & pepper over the inside and then place flat side down on a baking sheet. Pierce the skin of the pumpkin a few times with a knife to allow for steam to escape.
• 4. Cook the sugar pumpkin for 40- 50 minutes in the oven.
• 5. Cut up the chicken breast into small cubes and place on a baking sheet. Drizzle some olive oil and salt & pepper on them and toss to cover all of the chicken. Cook the chicken in the oven with the sugar pie pumpkin for about 20- 30 mins, or until fully cooked through (enough so that you can no longer see any pink).
• 6. While the rice, pumpkin, and chicken are cooking, you can lightly candy your pecans in a small pan (optional).
• 7. First add the water (2 tbsp), the brown sugar ( ½ cup), and a pinch of salt to a small pan. Cook on low to medium heat until all of the sugar has dissolved. Then add the pecans.
• 8. Stir the pecans in so they are completely covered and then cook for 3- 4 more minutes. Monitoring closely to avoid burning the pecans.
• 9. Remove the pecans from the heat and spread them out onto a piece of parchment paper to let them cool.
• 10. Next prep your kale by ripping the leaves off of the stem and into bite-size pieces and then washing and drying them in a salad spinner. When done, add them to a large bowl with the dried cranberries.
• 11. When the chicken and rice are done cooking, add them to the large bowl with the cranberries and kale as well.
• 12. Once the pumpkin is cooked, remove it from the oven and let it cool for 5 mins, or just enough so it is cool enough to handle.
• 13. Flip the pumpkin to expose the flat/flesh side and cut the pumpkin into small bite-size cubes and add it to the large bowl with the rest of the ingredients.
• 14. Lastly, add in your cooled pecans and stir all of the ingredients together.

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• Dressing:

• 1. In a small bowl whisk together the grainy dijon mustard, maple syrup, garlic-infused oil, balsamic vinegar, and the salt & pepper to taste.
• 2. Drizzle your desired amount over your rice bowl and ENJOY!