Low FODMAP Lemon Chicken and Rice
One-pan lemon chicken and rice made with low FODMAP ingredients, featuring garlic-infused olive oil and Italian seasoning for a flavorful, gut-friendly meal.
Ingredients
- 1 ½ pounds boneless, skinless chicken thighs
- Salt and black pepper
- 2 tablespoons garlic-infused olive oil
- 1 cup uncooked long-grain white rice
- 2 cups low FODMAP chicken or vegetable broth
- 3 tablespoons freshly squeezed lemon juice about 1 lemon
- 2 tablespoons low FODMAP Italian seasoning
- 1-2 tablespoons chopped fresh parsley optional
Instructions
Season chicken thighs:
Sprinkle salt and pepper over the chicken thighs.Brown chicken in skillet:
Warm garlic-infused olive oil in a large lidded skillet over medium-high heat. Place chicken thighs in the pan and cook for 2 minutes per side until browned. Take the chicken out of the skillet.Add rice and broth:
Into the same skillet, add the dry rice, broth, lemon juice, and Italian seasoning. If the broth lacks salt, mix in ½ teaspoon salt. Stir well. Set the chicken back into the pan, positioning it atop the rice mixture.Simmer covered until done:
Put the lid on the skillet and bring to a quick boil over medium-high heat. Once boiling, lower the heat to medium-low or the lowest level that keeps a gentle simmer to avoid sticking or scorching. Let cook for 15 minutes until the liquid is fully absorbed and the chicken reaches an internal temperature of 165°F (75°C) / 74°C in the thickest part. Take off the heat and taste, adding more salt and pepper if desired.Serve hot with parsley:
Present the chicken and rice hot, garnished with optional fresh parsley.
Notes
Note 1: Pick a low FODMAP broth. Note 2: Pick a low FODMAP Italian seasoning.