Low-FODMAP Chicken and Rice Bowl
A simple, satisfying, and gut-friendly meal. Tender chicken and sautéed low-FODMAP vegetables are served over fluffy white rice, all brought together with a zesty lemon-herb dressing and fragrant garlic-infused oil.
For 4 servings
Cook the white rice.
In a medium saucepan, combine the white rice, water, and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-18 minutes, or until all the water is absorbed. Fluff with a fork and keep covered.
TIPRinsing the rice before cooking removes excess starch and results in fluffier grains.Season the chicken.
While the rice cooks, pat the chicken pieces dry with a paper towel. Season them with half of the salt and all of the black pepper.
Cook the chicken.
- Heat 1.5 tablespoons of garlic-infused oil in a large skillet or pan over medium-high heat.
- Add the seasoned chicken to the hot pan in a single layer.
- Cook for 5-7 minutes, turning occasionally, until golden brown and cooked through (internal temperature reaches 165°F or 74°C).
- Remove the chicken from the skillet and set aside.
TIPDon't overcrowd the pan; cook the chicken in batches if necessary to ensure it sears rather than steams.Sauté the vegetables.
- Add the remaining 1.5 tablespoons of garlic-infused oil to the same skillet.
- Add the chopped carrots and bell peppers, and cook for 3-4 minutes until they begin to soften.
- Add the chopped zucchini, dried oregano, and the remaining salt. Cook for another 4-5 minutes until all vegetables are tender-crisp.
Combine and finish the dish.
Return the cooked chicken to the skillet with the vegetables. Squeeze the juice of half a lemon over everything and stir to combine. Cook for one more minute to heat through.
Assemble the bowls.
Divide the cooked rice evenly among four bowls. Top with the chicken and vegetable mixture. Garnish with fresh parsley and serve with the remaining lemon wedges on the side.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For meal prep, store the cooked rice and the chicken-vegetable mixture in separate airtight containers in the refrigerator for up to 3 days.
- 2Ensure your garlic-infused oil is certified low-FODMAP if you are highly sensitive, or make your own by gently heating garlic cloves in oil and then discarding the cloves.
- 3Feel free to swap the vegetables with other low-FODMAP options like bok choy or cucumber (added at the end).
- 4A sprinkle of red pepper flakes can be added for a little heat if tolerated.
Why this is on our healthy list.
Gut-Friendly
Specifically designed with low-FODMAP ingredients like white rice, carrots, and zucchini to be gentle on the digestive system for those with sensitivities like IBS.
Lean Protein Source
Chicken breast provides high-quality lean protein, which is essential for muscle repair, immune function, and maintaining a feeling of fullness.
Easily Digestible Energy
White rice offers a source of easily digestible carbohydrates, providing quick energy without the high fiber content that can be problematic for sensitive guts.
Frequently asked questions
Yes, it's a well-balanced meal containing lean protein from chicken, easily digestible carbohydrates from white rice, and vitamins from low-FODMAP vegetables. The use of garlic-infused oil provides flavor without common IBS triggers.
