low fodmap herbed chicken and rice for a comforting dish

Low FODMAP Herbed Chicken and Rice Recipe

When it comes to comforting meals, few dishes are as satisfying as a plate of herbed chicken and rice. This low FODMAP version caters to those monitoring their intake of fermentable carbohydrates, providing a deliciously seasoned dish that’s easy on the stomach. Packed with flavor and nutrients, this recipe will not only keep your gut happy but will also please your palate.

Ingredients

• For the Chicken:

  • 2 boneless, skinless chicken breasts (approximately 6 ounces each)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh parsley, chopped (or 1 teaspoon dried)
  • 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried)
  • 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried)
  • Salt and pepper to taste
  • 1 teaspoon garlic-infused olive oil (ensuring it’s low FODMAP)

• For the Rice:

  • 1 cup jasmine rice (or another low FODMAP rice variety)
  • 2 cups low FODMAP chicken broth (ensure it is free from high FODMAP ingredients)
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1 bay leaf (optional)

• For Garnishing:

  • Fresh herbs (parsley or thyme)
  • Lemon wedges (optional)

Cooking Instructions

1. Prepare the Chicken:

   • Start by patting the chicken breasts dry with paper towels. This step ensures a nice sear when cooked.
   • In a small bowl, mix the olive oil, garlic-infused olive oil, parsley, thyme, rosemary, salt, and pepper.
   • Coat the chicken breasts evenly with the herb mixture. Let them marinate for at least 30 minutes; you can also cover and refrigerate them for up to 4 hours for more flavor.

2. Cook the Rice:

   • Rinse the jasmine rice under cold water until the water runs clear. This process removes excess starch, allowing the rice to cook more evenly.
   • In a saucepan, heat olive oil over medium heat. Add the rinsed rice and toast it for about 2 minutes until it starts to turn slightly golden.
   • Pour in the low FODMAP chicken broth and add salt and bay leaf. Bring to a boil, then reduce the heat to low. Cover and simmer for 15 minutes or until the rice absorbs all the liquid. Once cooked, set it aside, covered, to keep warm.

3. Cook the Chicken:

   • In a large skillet, heat a tablespoon of olive oil over medium heat. Once the oil is hot, add the marinated chicken breasts.
   • Cook the chicken for about 6–7 minutes on each side or until it reaches an internal temperature of 165°F (75°C), and the outside is golden brown. If you have a meat thermometer, it’s a worthwhile investment for ensuring perfect doneness.
   • Remove the chicken from the skillet and let it rest for 5 minutes before slicing. This resting period allows the juices to redistribute, ensuring moist chicken.

4. Plate the Dish:

   • To serve, fluff the cooked rice with a fork and spoon it onto plates. Top with sliced herbed chicken.
   • Garnish with more fresh herbs and lemon wedges for an added flavor burst. The acidity from the lemon brightens the dish, making it even more delicious.

Nutritional Benefits

This low FODMAP herbed chicken and rice dish is not only comforting but also nutritious. Here are some of the health benefits associated with each ingredient:

• Chicken: A fantastic source of lean protein, chicken supports muscle repair and promotes satiety.
• Jasmine Rice: Easy to digest and a good source of carbohydrates, jasmine rice provides energy without the discomfort associated with high FODMAP foods.
• Olive Oil: Rich in healthy monounsaturated fats, olive oil can help reduce inflammation and promote heart health.
• Fresh Herbs: Loaded with antioxidants, herbs like parsley, thyme, and rosemary not only add flavor but also offer anti-inflammatory properties.

Tips for Preparation

• Meal Prep: This dish is perfect for meal prepping. Cook a larger batch of chicken and rice, and store them in airtight containers in the fridge. They can last for up to 4 days, allowing you to have a comforting meal ready to go for busy weeknights.
• Substitutions: If you’re not fond of chicken, you can substitute with turkey breast or tofu for a plant-based option, adjusting cooking times accordingly.
• Herbs: Feel free to experiment with different herbs or spice blends that fall within the low FODMAP guidelines to suit your taste preferences.

Serving Suggestions

This low FODMAP herbed chicken and rice dish pairs wonderfully with:

• Steamed Vegetables: Broccoli, green beans, or zucchini are excellent low FODMAP choices.
• Salad: A fresh green salad with olive oil and vinegar dressing makes for a light side dish.
• Low FODMAP Sauces: Consider a homemade pesto or a simple lemon and herb dressing to enhance the flavors.

This dish is an exquisite blend of comforting flavors and nutritional benefits, making it perfect for any time of year. Enjoy the cozy embrace of herbed chicken and rice as you make it a staple in your kitchen repertoire.