Low FODMAP Chicken Salad
Ingredients
Chicken
- Grilled Chicken Breast: The cornerstone of this salad, grilled chicken is lean, protein-rich, and filling. Opt for skinless, boneless cuts to keep it heart-healthy. Marinate with olive oil, salt, pepper, and fresh herbs like thyme or rosemary for added flavor without the FODMAP content.
Vegetables
- Lettuce: Choose low-FODMAP varieties like butterhead or romaine. These provide a crunchy base and are refreshing.
- Cucumbers: Cucumbers are hydrating and have a crisp texture. They’re also low in FODMAPs, making them a great addition.
- Bell Peppers: Red, yellow, or green bell peppers add color and sweetness to your salad. They are low-FODMAP and rich in vitamin C.
- Carrots: Shredded or thinly sliced, carrots lend a slight sweetness and crunch. They are also low in carbohydrates, making them ideal for a health-conscious diet.
- Radishes: These add a peppery flavor and are also low in FODMAPs. They help in digestion and bring a unique taste.
Herbs and Greens
- Fresh Parsley: Adds a burst of fresh flavor while being low-FODMAP. Chopped parsley can elevate your salad’s taste profile.
- Chives: Use chives instead of onions for a mild oniony flavor. They are low FODMAP and safe to eat in moderate amounts.
Dressing
Olive Oil and Lemon Dressing
- Extra Virgin Olive Oil: A staple in many low-FODMAP diets, this healthy fat enhances flavors while providing essential nutrients.
- Fresh Lemon Juice: Offers a bright acidity. Be cautious with amounts as citrus can have varying FODMAP content; stick to one tablespoon as it is considered safe.
- Dijon Mustard: Check the label for gluten-free options and use sparingly. Mustard adds a tangy kick without high FODMAPs.
- Salt and Pepper: Essential seasonings; use fresh cracked black pepper for a more robust flavor.
Assembly
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Cook the Chicken: Start by marinating your chicken breast in olive oil, salt, pepper, and herbs of your choice for at least 30 minutes. Grill over medium heat for 6-7 minutes per side or until cooked through. Once done, allow it to rest for five minutes before slicing to retain its juiciness.
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Prepare the Vegetables: While the chicken is cooking, wash and chop all your veggies. Slice cucumbers and bell peppers, shred carrots, and dice radishes as you prefer for bite-sized pieces.
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Create the Dressing: Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until emulsified. Adjust seasoning to your taste.
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Combine Ingredients: In a large bowl, add the chopped lettuce, grilled chicken slices, cucumbers, bell peppers, shredded carrots, and radishes. Drizzle the dressing over the top.
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Toss and Serve: Gently toss all the ingredients together until evenly coated with dressing. Sprinkle chopped parsley and chives over the top for enhanced flavor and garnish.
Serving Suggestions
Consider serving this low FODMAP chicken salad over a bed of quinoa or with a side of gluten-free bread for a complete meal. You can also pack it for a healthy lunch option, ensuring that it stays fresh and flavorful.
Health Benefits
This chicken salad isn’t just delicious; it’s also packed with health benefits. High protein content from the chicken supports muscle maintenance and repair. Low-FODMAP veggies provide essential vitamins and minerals without the digestive discomfort that high-FODMAP foods can cause.
Nutritional Information
A serving of this low FODMAP chicken salad (approx 350 grams) may contain:
- Calories: 320-350
- Protein: 30 grams
- Carbohydrates: 15 grams
- Fat: 18 grams
Variations
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Low FODMAP Caesar Salad: Add a sprinkle of parmesan cheese (ensure you verify lactose tolerance) and toss in some gluten-free croutons for a Caesar twist.
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Mediterranean Style: Incorporate olives, cherry tomatoes, or feta cheese if they suit your FODMAP tolerance, along with oregano or basil in the dressing.
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Fruit-Infused: Add fresh strawberries or blueberries for a sweet contrast with the savory elements of the salad.
Ideal For:
This low FODMAP chicken salad is perfect for those dealing with irritable bowel syndrome (IBS) or anyone looking to maintain a balanced diet without triggering digestive issues. It’s ideal for meal prepping as it can be stored in the refrigerator for 2-3 days, making it a convenient option for busy weekdays.
Conclusion
This versatile, low FODMAP chicken salad is more than just a meal; it’s a celebration of fresh ingredients that are gentle on the digestive system while providing a plethora of flavors and health benefits. Enjoy it as a main or a side dish, perfect for any health-conscious kitchen.
