Description
This low FODMAP Cajun chicken skillet features juicy chicken, tender zucchini, and whole-grain quinoa. Ready in about 30 minutes.
Ingredients
- 1 cup uncooked quinoa
- 2 teaspoons avocado oil (or cooking oil)
- 1½ pounds boneless, skinless chicken thighs, thinly sliced
- Kosher salt and freshly cracked black pepper
- 1 tablespoon unsalted butter
- 1 medium zucchini (170 grams), sliced into thin half moons (about 1½ cups)
- ⅔ cup (100 grams) jarred roasted red peppers, drained and sliced
- 1 tablespoon homemade low FODMAP Cajun seasoning // see note
- 2 tablespoons lemon juice (about 1 lemon)
- ½ cup sliced green onion tops (green parts only), plus extra for garnish
Instructions
- Cook the quinoa using your preferred method. I usually use my Instant Pot: 1 cup (drained and rinsed) quinoa, 1½ cups cold water, and ½ teaspoon salt. Pressure cook for 1 minute, then let it naturally release for 10 minutes.
- While the quinoa cooks, heat the avocado oil in a large skillet over medium-high heat.
- Add the chicken, season with salt and pepper, and cook until browned and cooked through, about 6–8 minutes. Transfer to a clean plate and set aside.
- Add the butter to the skillet. Once it melts, toss in the zucchini and sauté for 2–3 minutes, or until just tender. Stir in the roasted red peppers and cook for 1 more minute to warm them up.
- Return the chicken to the pan and sprinkle with Cajun seasoning. Stir to coat the chicken and veggies. Add the cooked quinoa and toss everything together. Cook for another 1–2 minutes, just until everything is heated through.
- Turn off the heat and stir in the lemon juice and green onion tops. Taste and add more salt and pepper, if needed.
- Serve warm with additional green onion tops.
Notes
Low FODMAP Serving: One serving of this recipe (approximately 1.5 cups) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Cajun Seasoning: To make just enough low FODMAP Cajun seasoning for this recipe, combine ¾ teaspoon smoked paprika, ¾ teaspoon sweet paprika, ½ teaspoon dried oregano, ¼ teaspoon ground thyme, ¼ teaspoon ground black pepper, ¼ teaspoon kosher salt, and a tiny pinch of cayenne. Or, find the recipe for a larger batch of low FODMAP Cajun Seasoning here.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner, Main Course
- Method: Skillet, Stovetop