one-pot low fodmap lemon chicken and asparagus

One-Pot Low FODMAP Lemon Chicken and Asparagus

Ingredients

• For the Chicken:

  • 4 boneless, skinless chicken breasts
  • 1 teaspoon olive oil
  • Salt and pepper, to taste
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic-infused olive oil (low FODMAP alternative)
  • 1 tablespoon fresh lemon juice
  • Zest of 1 lemon

• For the Asparagus:

  • 1 bunch of asparagus, trimmed and cut into 2-inch pieces
  • Salt and pepper, to taste
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice

• For the Sauce:

  • 1 cup low-sodium chicken broth (check for low FODMAP certification)
  • 1 tablespoon cornstarch (optional for thickening)
  • 1 tablespoon fresh parsley, chopped (for garnish)

Equipment Needed

• Large skillet or sauté pan with a lid
• Measuring cups and spoons
• Cutting board and knife
• Wooden spoon or spatula

Cooking Instructions

1. Prepare the Chicken:
   Start by seasoning the chicken breasts with salt, pepper, and oregano. In a large skillet, heat 1 teaspoon of olive oil over medium-high heat. Once hot, add the chicken breasts. Sear each side for about 5 minutes until golden brown. This will ensure that the chicken is juicy and locks in flavor.

2. Add Flavor:
   After searing, reduce the heat to medium. Drizzle the chicken with garlic-infused olive oil, lemon juice, and lemon zest, allowing it to cook for an additional 3 to 4 minutes. This infuses the chicken with bright flavors, keeping it deliciously moist.

3. Introduce the Asparagus:
   Once the chicken is cooked through (an internal temperature of 165°F or 75°C), remove it from the skillet and set aside on a plate. In the same skillet, add the trimmed asparagus, followed by a sprinkle of salt and pepper, and 1 tablespoon of olive oil. Sauté for 4 to 5 minutes or until they are tender yet crisp. The asparagus will absorb the flavors left by the chicken, enriching the overall meal.

4. Create the Sauce:
   Add the low-sodium chicken broth to the skillet with asparagus, scraping up any browned bits from the bottom to enhance flavor. For a thicker sauce, mix 1 tablespoon of cornstarch with 2 tablespoons of cold water, stirring until smooth, then add it to the broth in the skillet. Allow it to simmer on medium heat for 2-3 minutes until it thickens slightly.

5. Combine Ingredients:
   Return the seared chicken to the skillet, nestling it among the asparagus. Drizzle the mixture with an additional tablespoon of lemon juice. Let everything simmer together for 5 minutes, ensuring that the chicken stays warm while absorbing additional flavors from the broth and vegetables.

6. Garnish and Serve:
   Remove the skillet from heat and sprinkle with freshly chopped parsley. This adds a beautiful color contrast and enhances the presentation of your dish. Serve the one-pot lemon chicken and asparagus directly from the skillet for a rustic appeal or plate it for a more refined look.

Nutritional Benefits

• Chicken Breast: A lean source of protein, which is essential for muscle maintenance and recovery. It’s low in fat and a fantastic option for those pursuing a healthy diet.

• Asparagus: Rich in vitamins A, C, E, K, and B6, asparagus is also high in fiber, which supports digestive health. Plus, it is naturally low in calories and carbohydrates.

• Lemon: Adds a refreshing zing and provides a rich source of vitamin C, helping to boost immunity and enhance iron absorption.

Tips for Meal Prep and Storage

This one-pot low FODMAP lemon chicken and asparagus recipe is perfect for meal prep. You can double the recipe and portion out leftovers for busy weeknight dinners:

• Storage: Allow any leftovers to cool completely before storing them in airtight containers. They can be kept in the refrigerator for up to 3 days.

• Reheating: When reheating, add a splash of chicken broth to keep the chicken and asparagus moist. Microwave or heat in a skillet over low heat until warmed through.

Serving Suggestions

For a complete meal, serve this dish over a bed of quinoa or brown rice. Both are low FODMAP grains that pair well with the bright lemon flavor of the chicken and the freshness of the asparagus.

Benefits of a Low FODMAP Diet

Following a low FODMAP diet can significantly help those who suffer from digestive issues such as IBS (Irritable Bowel Syndrome). By avoiding high FODMAP foods, individuals may experience reduced bloating, gas, and abdominal discomfort. This dish not only meets the dietary requirements but also provides a satisfying and flavorful meal.

Conclusion

This one-pot low FODMAP lemon chicken and asparagus is a simple yet elegant dish that showcases the vibrant flavors of lemon and seasonal vegetables. Ideal for busy weeknights or a weekend dinner, it’s straightforward to prepare and offers plenty of nutrients without the FODMAPs that can cause distress. Enjoy a delicious meal that aligns with your dietary needs without compromising on taste. Its ease of preparation makes it a go-to recipe in any health-conscious kitchen.