quick and easy lemon garlic low fodmap chicken

Quick and Easy Lemon Garlic Low FODMAP Chicken

Ingredients

To prepare this nutritious and flavorful Lemon Garlic Low FODMAP Chicken, you will need the following ingredients:

• Chicken Breasts: 4 boneless, skinless chicken breasts (approximately 1.5 pounds)
• Garlic-Infused Olive Oil: 2 tablespoons (ensure it’s FODMAP-friendly without actual garlic pieces)
• Fresh Lemon Juice: Juice from 1 large lemon (about 3 tablespoons)
• Lemon Zest: Zest from 1 lemon
• Fresh Thyme: 2 teaspoons (or 1 teaspoon dried thyme)
• Salt: 1 teaspoon (or more to taste)
• Black Pepper: ½ teaspoon (freshly ground adds a better flavor)
• Optional Garnishes: Fresh parsley for garnish, additional lemon slices for serving

Equipment Needed

• Large Skillet: Preferably non-stick for even cooking.
• Measuring Cups and Spoons: For accurate ingredient measurement.
• Tongs or Spatula: For flipping the chicken.
• Juicer: To extract lemon juice effectively.
• Microplane or Zester: For lemon zest.
• Meat Thermometer: To ensure chicken is cooked perfectly.

Step-by-Step Instructions

1. Preparation of Chicken:

   • Begin by placing the chicken breasts between two sheets of plastic wrap or parchment paper. Gently pound them to an even thickness using a meat mallet or rolling pin. This ensures even cooking.
   • Season both sides of the chicken breasts with salt and black pepper.

2. Marinating:

   • In a medium-sized bowl, combine the garlic-infused olive oil, lemon juice, lemon zest, and thyme. Mix well.
   • Add the seasoned chicken breasts to the marinade, ensuring they are well-coated. Allow the chicken to marinate for at least 15 minutes; longer time enhances flavor. For optimal results, consider marinating for up to 2 hours in the refrigerator.

3. Cooking:

   • Heat the large skillet over medium-high heat. Once hot, add the marinated chicken breasts to the skillet. Discard any leftover marinade.
   • Cook the chicken for 6-7 minutes on one side without moving it to achieve a beautiful, golden-brown crust.

4. Flipping the Chicken:

   • Using tongs or a spatula, carefully flip the chicken breasts over. Cook for an additional 5-7 minutes on the other side, or until the internal temperature reaches 165°F (75°C). The cooking time may vary based on the thickness of the chicken breasts.

5. Resting:

   • Once cooked, remove the chicken from the skillet and let it rest on a cutting board for at least 5 minutes. This resting period allows the juices to redistribute, ensuring juicy chicken.

6. Serving:

   • Slice the chicken and serve it warm, garnished with freshly chopped parsley and lemon slices for an added zesty touch. This dish pairs perfectly with low FODMAP sides like quinoa, steamed green beans, or a simple salad.

Nutritional Information

Each serving of Lemon Garlic Low FODMAP Chicken (one breast) typically contains:

• Calories: Approximately 250
• Protein: 40g
• Fat: 10g (mostly from olive oil)
• Carbohydrates: 1g
• Fiber: 0g
• FODMAP: Low

Benefits of Ingredients

• Chicken Breasts: A lean source of protein, essential for muscle repair and overall health.
• Garlic-Infused Olive Oil: Provides a rich garlic flavor without the high FODMAPs found in garlic cloves, making it suitable for those with IBS.
• Lemon: Rich in vitamin C, lemon helps boost the immune system and adds a bright, fresh flavor to dishes.
• Thyme: Known for its antioxidant properties, thyme adds not just flavor but also health benefits.

Tips for Success

• Freshness Counts: Always use fresh ingredients where possible to enhance flavor. Fresh herbs and citrus deliver more robust taste profiles than their dried counterparts.
• Season Well: Don’t skimp on seasoning as it brings out the flavors in the chicken. Adjust salt and pepper according to your taste.
• Culinary Variations: Consider adding low FODMAP vegetables, like zucchini or bell peppers, to the skillet alongside the chicken for a one-pan meal.
• Storage: Leftover chicken can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to a month. Reheat thoroughly before serving.

Serving Suggestions

This Lemon Garlic Low FODMAP Chicken is versatile and pairs excellently with various sides:

• Quinoa Salad: Toss cooked quinoa with chopped cucumbers, cherry tomatoes, and a drizzle of olive oil for a refreshing side.
• Roasted Vegetables: Roast low FODMAP veggies like carrots, zucchini, and bell peppers drizzled with olive oil and herbs.
• Simple Greens: A mixed green salad dressed with olive oil and vinegar adds a crunchy and refreshing contrast to the chicken.

Conclusion

With its vibrant flavors and ease of preparation, Quick and Easy Lemon Garlic Low FODMAP Chicken is a delightful addition to your meal rotation. It is not only satisfying but also adheres to dietary restrictions, making it a suitable choice for those following a low FODMAP diet. Enjoy this recipe as a quick weeknight dinner or a flavorful dish for entertaining guests. Keep it in your meal prep arsenal for a fuss-free, healthy option any time of the week!