Who doesn’t love a dinner that comes together in just one pot! I think it’s safe to say we could all use more recipes like that. This lemon chicken is full of fresh, bright flavour, perfect for the change of seasons as we all look forward to spring and some warmer weather.

Using citrus to flavour foods is a great way to get around onion and garlic while living Low FODMAP. It takes a little bit of creativity and maybe trying some new flavours and spices, but Low FODMAP cooking can be just as delicious 😉 Over in the CLAIRITY Program, there are hundreds of people just like you, struggling with the exact same things in their day to day life as they work to improve their digestive health! It really is a warm and welcoming community where you’ll find lots of tips and strategies to help you overcome your IBS.

What are some of your favourite ways to add flavour to your home cooking on the Low  FODMAP diet? Are you a fan of fennel? Have you tried asafoetida powder? Let us know in the comments!

One-Pot Lemon Chicken

Makes: 4 servings

Time: 30 minutes prep, 30 minutes cook

 

INGREDIENTS

6 skinless, boneless chicken thighs

1 ½ cups rice

3 cups stock or water (try Progresso Chicken broth or FODMAPPED Chicken Slow Cooked Stock)

1 bell pepper

1 lemon

¼ cup of chopped cilantro

1 tbsp of olive oil

½ tsp of red pepper flakes (optional)

¼ tsp ground cumin

¼ tsp ground black pepper

¼ tsp dry parsley

¼ tsp dry oregano

¼ tsp salt

 

INSTRUCTIONS

Remove chicken from packaging and place into a bowl. Add dried spices (red pepper flakes, cumin, black pepper, parsley, oregano, and salt) and ensure thoroughly seasoned with spices. Set aside.

Chop bell pepper into cubes and finely chop cilantro

Rinse rice with cold water in a strainer.

Heat a skillet on medium heat then add 1 tbsp of olive oil.

Cook chicken in skillet for approximately 10 minutes or until internal temperature 165° F or 75° C. Once chicken has finished cooking place chicken on to plate.

In the same skillet (do not rinse/clean skillet) add rice and allow rice to toast for 3 minutes.

Add juice of one lemon and 3 cups of broth. Bring rice to a boil then cover and allow the rice to cook for 20 minutes or until tender.

Then add the chopped bell pepper and cooked chicken thighs. Prior to serving top with chopped cilantro.

 

FODMAP NOTES:

This recipe is Low in FODMAPs and good for digestion. In order to expand your diet after the elimination phase, here are some changes you can make:

  1. Add 1 or more cloves minced garlic to challenge or increase fructans.
  2. Add shiitake or button mushrooms to challenge or increase mannitol.
  3. Substitute some of the chicken for chickpeas or another bean to challenge or increase GOS.

Recipe developed by Adi Hazlewood, Food Editor