Low-FODMAP Chicken and Rice Bowl

Name: Low-FODMAP Chicken and Rice Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: american
Ingredients: 600 g chicken thigh (boneless, skinless, trimmed of excess fat); 1.5 cup jasmine rice (rinsed until water runs clear); 2.25 cup water (for cooking rice); 3 tbsp tamari (use gluten-free to keep low-FODMAP); 2 tbsp maple syrup; 1 tbsp rice vinegar; 2 tbsp garlic-infused oil; 1 tbsp ginger (fresh, finely grated); 1 tsp sesame oil; 1 tsp cornstarch (mixed with 1 tbsp cold water); 0.25 tsp salt; 1 pinch black pepper; 1 pcs cucumber (small, thinly sliced into half-moons); 1 pcs carrot (medium, peeled and julienned); 2 tbsp scallion (green parts only, thinly sliced); 1 tsp sesame seeds (toasted, for garnish)

RATING

0.0/5

TASTE SCORE

8/10

A bright, satisfying chicken and rice bowl designed for sensitive stomachs. Tender chicken thighs are glazed in a savory-sweet low-FODMAP sauce made with tamari, ginger, and a touch of maple. Served over fluffy jasmine rice with fresh cucumber and shredded carrot for crunch, this bowl is all flavor and no fuss.

PREP

15m

COOK

25m

SERVES

1 BOWL

645 cal

SERVINGS

METHOD · 8 STEPS

prep · ~15 min
Cook the jasmine rice.
1.Rinse 1.5 cups jasmine rice under cold water until the water runs clear, then drain well.
2.Bring 2.25 cups water and a pinch of salt to a boil in a medium saucepan.
3.Add the rinsed rice, stir once, cover, and reduce heat to a low simmer.
4.Cook for 12-15 minutes until water is absorbed and rice is tender.
TIPDon't lift the lid while rice is cooking. The steam does the work.
rest · ~5 min
Rest the rice off the heat.
Once the rice is cooked, remove the pan from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.
mix · ~3 min
Make the low-FODMAP glaze.
1.In a small bowl, whisk together tamari, maple syrup, rice vinegar, grated ginger, and sesame oil.
2.For a thicker glaze, transfer the mixture to a small saucepan over medium heat.
3.Stir in the cornstarch slurry and simmer for 1-2 minutes until glossy and thickened slightly.
4.Remove from heat and set aside.
prep · ~2 min
Season the chicken thighs.
Pat the chicken thighs dry with paper towels. Season on both sides with salt and black pepper.
TIPPatting the chicken dry ensures a good sear, not a steam.
grill · ~12 min
Grill the chicken thighs.
1.Preheat a grill pan or outdoor grill over medium-high heat and brush with garlic-infused oil.
2.Place the chicken thighs on the grill and cook for 5-6 minutes on the first side.
3.Flip the chicken and brush generously with the prepared glaze.
4.Cook for another 5-6 minutes, basting again with glaze, until the internal temperature reaches 165°F.
TIPUse medium heat to prevent the maple syrup in the glaze from burning.
rest · ~5 min
Rest the grilled chicken.
Transfer the chicken to a cutting board and let it rest for 5 minutes before slicing into strips.
TIPResting keeps the juices locked in. Don't skip it.
assemble · ~3 min
Assemble the bowls.
1.Divide the warm jasmine rice among four serving bowls.
2.Top each bowl with slices of grilled chicken.
3.Arrange fresh cucumber and carrot on the side of each bowl.
4.Drizzle any remaining glaze over the chicken and rice.
5.Garnish with scallion greens and a sprinkle of sesame seeds.
serve
Serve warm.
These bowls are best enjoyed immediately while the chicken is warm and the vegetables are crisp.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Rinse the jasmine rice thoroughly until the water runs clear to remove excess starch for fluffy, separate grains.
2
Pat the chicken thighs bone-dry with paper towels before seasoning to ensure a deep golden sear, not steaming.
3
Cook the chicken over medium heat, not high, to prevent the maple syrup in the glaze from scorching and turning bitter.
4
Use the green parts only of scallions, as the white bulb and stem are high in FODMAPs and can trigger symptoms.
5
Let the cooked chicken rest for a full 5 minutes before slicing to allow juices to redistribute throughout the meat.
6
Make the glaze ahead and store it in the fridge for up to 5 days; reheat gently before basting the chicken.
7
Slice cucumber and julienne carrot just before assembling to keep them crunchy and refreshing in the bowl.

RECIPE VARIATIONS

Adapt it for your goals.

protein swap

Protein-swap

Replace chicken thighs with firm tofu — press and slice, then grill or pan-sear until golden. Great for a vegetarian low-FODMAP option.

low carb

Low-carb

Swap jasmine rice for cauliflower rice or zucchini noodles (zoodles) to reduce carbs while keeping the bowl satisfying and light.

extra veg

Extra-veg

Add steamed bok choy, bean sprouts (low-FODMAP in 1/2 cup), or red bell pepper strips for more color and crunch.

spicy

Spicy

Stir 1/2 teaspoon of crushed red pepper flakes or a splash of low-FODMAP hot sauce into the glaze for a gentle heat that complements the ginger.

HEALTH BENEFITS

Why this is on our healthy list.

✓

Gentle on Digestion

Designed to avoid common high-FODMAP triggers like onion and garlic, using garlic-infused oil and scallion greens to deliver flavor without irritation.

✓