simple low fodmap grilled chicken with herbs and lemon

Simple Low FODMAP Grilled Chicken with Herbs and Lemon

Ingredients

• Chicken: 4 boneless, skinless chicken breasts (about 1.5 lbs)
• Marinade:
  • Juice of 2 medium-sized lemons
  • Zest of 1 lemon
  • 1/4 cup olive oil
  • 2 teaspoons dried oregano
  • 2 teaspoons dried thyme
  • 2 teaspoons fresh rosemary, chopped (or 1 teaspoon dried)
  • 2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 4 cloves garlic-infused oil (make sure it’s low FODMAP)
• Garnish: Fresh parsley, chopped (optional)

Equipment Needed

• Grill (gas or charcoal)
• Mixing bowl
• Whisk
• Meat mallet (optional)
• Zip-top plastic bag or shallow dish
• Tongs

Preparation Steps

1. Prepare the Marinade: In a mixing bowl, combine the lemon juice, lemon zest, olive oil, oregano, thyme, rosemary, salt, and black pepper. Add the garlic-infused oil, whisking the mixture until it is fully combined.

2. Marinate the Chicken: Place the chicken breasts in a zip-top bag or a shallow dish. Pour the marinade over the chicken, ensuring all pieces are well-coated. Seal the bag (or cover the dish) and refrigerate for at least 30 minutes, allowing the flavors to infuse into the chicken. For best results, marinate for 2-4 hours.

3. Preheat the Grill: Preheat your grill to medium-high heat, approximately 375°F to 400°F. If you’re using a charcoal grill, ensure the coals are hot and covered with a light ash.

4. Flatten the Chicken (Optional): For even cooking, you can gently pound the chicken breasts to an even thickness using a meat mallet. Aim for about ¾ inch thickness to ensure quick and uniform cooking.

5. Grill the Chicken: Remove the chicken from the marinade, shaking off any excess liquid. Place the chicken breasts directly on the grill grates. Close the lid and grill for about 6-7 minutes.

6. Flip and Continue Cooking: Using tongs, flip the chicken and grill on the other side for another 6-7 minutes. The chicken is done when it reaches an internal temperature of 165°F. Use a meat thermometer for accuracy.

7. Rest the Chicken: Once the chicken is cooked, transfer it to a platter or cutting board. Let it rest for about 5 minutes before slicing. This allows the juices to redistribute, ensuring tenderness and juiciness.

8. Garnish and Serve: Optionally, garnish with chopped fresh parsley for added flavor and color. This grilled chicken pairs well with a simple side salad, grilled vegetables, or a quinoa salad—all low FODMAP options.

Nutritional Information

Per serving (assuming 4 servings):

• Calories: 280
• Protein: 25g
• Fat: 18g
• Carbohydrates: 2g
• Fiber: 0g
• Sugar: 1g

Benefits of Low FODMAP Diet

The Low FODMAP diet is designed to alleviate digestive discomfort, especially for those with Irritable Bowel Syndrome (IBS). By minimizing specific carbohydrates that can ferment in the gut, individuals may experience reduced bloating, gas, and abdominal pain. This dish incorporates simple, flavorful ingredients that can satisfy your taste buds without triggering symptoms.

Tips for Success

• Choosing the Chicken: Opt for organic chicken if possible. It typically has a better flavor and is free from antibiotics and hormones.
• Make it Fresh: Fresh herbs can elevate the flavor profile, so whenever possible, use them in your marinade. Ensure they are low FODMAP, as some herbs can exacerbate symptoms.
• Garlic-Infused Oil: This is a fantastic alternative to fresh garlic, which is high in FODMAPs. The infusion captures the essence of garlic without FODMAPs, maintaining flavor in your dish.
• Batch Cooking: Grilled chicken can easily be used in meal prep. Grill a larger batch and store leftovers in the fridge for up to 4 days, making it easy to create quick meals throughout the week.
• Serving Suggestions: Pair this grilled chicken with low FODMAP-friendly sides, such as zucchini noodles, roasted carrots, or a mixed green salad with lemon vinaigrette, to enhance your meal.

Variations

• Citrus Twist: Substitute part or all of the lemon juice with lime juice for a different flavor profile.
• Spicy Kick: Add a pinch of red pepper flakes to the marinade for a spicy version of this dish.
• Herb Mix: Experiment with different herb combinations like basil, dill, or tarragon, making sure they fit within Low FODMAP guidelines.

Storage Tips

Store leftover grilled chicken in an airtight container in the refrigerator for up to four days. You can also freeze cooked chicken for up to three months. To reheat, thaw overnight in the fridge and warm up in the oven or microwave, ensuring it reaches an internal temperature of 165°F before consuming.

Final Thoughts on Low FODMAP Grilled Chicken

This simple Low FODMAP grilled chicken with herbs and lemon is not just easy to prepare, but it also burst with flavors that are enjoyable for everyone, diet restrictions aside. Whether serving it for a family dinner, meal prepping for the week, or having a summer barbecue, this dish is versatile and healthy, making it a fantastic addition to your culinary repertoire.