Low FODMAP Lemon Chicken and Rice

This recipe was originally published on February 6, 2018. While the core of the recipe has not changed, it was updated to include new or additional information and photos.

Creating flavorful recipes without the conventional aromatics of (higher FODMAP) garlic or onion is a challenge. Over the years I've learned some tips and tricks to add low FODMAP flavor.

One of my favorite tips is adding the bright, citrusy flavor of lemon juice. Another is layering both dried and fresh low FODMAP herbs. This dish employs both techniques.

This yummy one-skillet meal is flavored with dried Italian herbs, fresh (technically optional) parsley, and freshly-squeezed lemon juice. The warm chicken and creamy-without-the-cream rice are cozy and comforting, while the lemon adds a light and bright quality.

I really enjoy making this on a snowy-Minnesota-winter weeknight. I pair it with steamed green beans or a simple side salad of romaine, olive oil, and wine vinegar.

To make this low FODMAP chicken recipe, add these ingredients to your shopping list:

• Boneless, skinless chicken thighs - 1 ½ pounds
• Garlic-infused olive oil - 2 tablespoons
• Long-grain white rice - 1 cup uncooked
• Low FODMAP chicken or vegetable broth - 2 cups (I used Fody's low FODMAP veggie broth base)
• Lemon - 1 (to yield 3 tablespoons juice)
• Italian seasoning (made with low FODMAP ingredients) - 2 tablespoons
• Optional: Fresh parsley - 1-2 tablespoons chopped

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.

Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).

Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody's Low FODMAP Veggie Broth but you can find other options here.

Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above ⅔ cup contain moderate to high levels of fructans.

Low FODMAP Italian Seasoning: Some packaged Italian seasoning blends contain high FODMAP onion or garlic powder. Double-check ingredients before purchasing.

Simply Organic Italian Seasoning and McCormick Gourmet Italian Seasoning are two blends that do not contain garlic or onion. Or, consider making your own.

Parsley is a low FODMAP herb. Fresh parsley has been tested and is low FODMAP in servings up to 1 cup or 16 grams.

Equipment

Some equipment that might be helpful in the preparation of this dish:

• Chef's knife - friendly reminder to sharpen your knives regularly; a sharp knife is a safe(r) knife
• Cutting boards
• A large skillet with cover - I use and have been pleasantly surprised by the durability of this deep-sided non-stick skillet from Target.
• Measuring cups and measuring spoons - I'm a fan of this magnetic set.
• Tongs - I use a non-metal, heat-safe set to help protect my pans
• Stirring utensils - I prefer silicone, but wood is another versatile option
• Citrus juicer

Instructions

Here's how to make this low FODMAP lemon chicken and rice recipe:

Season the chicken thighs with salt and pepper.

Heat olive oil in a large skillet (with a cover) over medium-high heat. Add chicken thighs and sear for 2 minutes on each side until golden brown. Remove chicken from the pan.

To the now-empty pan, add uncooked rice, chicken broth, lemon juice, and Italian seasoning. If the chicken broth you are using is unsalted, add ½ teaspoons salt. Stir to mix.

Cover the skillet and bring it to a brief boil over medium-high heat. Once boiling, reduce heat to medium-low or the temperature-setting that maintains a gentle, steady simmer.

Cook for 15 minutes or until all of the liquid has been absorbed into the rice, and the chicken is fully cooked. The USDA considers chicken to be fully cooked when a food thermometer inserted into the thickest part reads 165°F.

Remove from heat and adjust flavor with additional salt and pepper as needed.

Serve the chicken and rice warm topped with optional parsley.

Serve this with

Everyone has unique appetites and nutritional needs. If you'd like to add more food to this low FODMAP lemon chicken and rice, consider serving this with:

• Steamed green beans or broccoli - both have low FODMAP servings (check the Monash FODMAP app for the most up-to-date servings)
• A simple side salad of lettuce, olive oil and vinegar. Top with tomato, cucumber, olives, etc. for additional flavor

Storage

Refrigerate leftovers without the (optional) parsley garnish in an airtight container for 3-4 days. Chop and garnish with parsley just before serving.

Top tip

When cooking the chicken and rice, try to use the lowest stove-top setting while maintaining a simmer to help prevent sticking or burning.