Ask Dr. Ted

Ecuadorian-Inspired Chicken and Rice (Low FODMAP)

Prepared in: 15min

Cooked in: 35min

Total Time: 50min

Servings: 4

Calories: 450 kcal

Fat: 14g

Carbs: 48g

Proteins: 32g

Bring the warmth of Ecuador to your dinner table with this comforting, easy-to-make Low FODMAP Chicken and Rice recipe! Inspired by the classic Arroz con Pollo, this gut-friendly version is packed with tender chicken, fragrant herbs, and colorful vegetables — all without the high-FODMAP triggers. Infused with cumin, turmeric, and garlic-infused olive oil, every bite delivers rich, savory flavor that’s gentle on digestion. Perfect for a cozy weeknight meal that’s both nourishing and satisfying.
Go To Recipe

Ingredients

  • 1 lb boneless, skinless chicken thighs (cut into chunks)
  • 2 tbsp garlic-infused olive oil (made with oil only, remove solids)
  • 1 red bell pepper, diced
  • 1 medium tomato, diced
  • 2 carrots, diced
  • 1/2 cup green beans, chopped
  • 1 1/2 cups long grain white rice (e.g., jasmine)
  • 3 cups low-sodium chicken broth (ensure onion/garlic-free)
  • 1 tsp ground cumin
  • 1/2 tsp turmeric (for color)
  • 2 tbsp fresh cilantro, chopped (leaves only)
  • Salt & pepper to taste
  • Lime wedges (for serving)

Instructions

  1. Heat garlic-infused olive oil in a large skillet or wide pot over medium heat.
  2. Add chicken pieces, season with salt, pepper, and cumin, then brown on all sides (about 5 minutes). Remove and set aside.
  3. In the same pot, add bell pepper, tomato, carrots, and green beans. Sauté for 3–4 minutes.
  4. Stir in rice and turmeric, coating grains in the aromatics.
  5. Return chicken to the pot, then pour in chicken broth. Stir once, bring to a boil, then reduce heat to low. Cover and cook for 20–25 minutes until rice is tender and liquid absorbed.
  6. Turn off heat, sprinkle with fresh cilantro, and fluff with a fork.
  7. Serve warm with lime wedges on the side.

Tips & Low FODMAP-Friendly Notes

  • Limit garlic-infused oil to 1 tbsp per serving.
  • Keep tomato portion within Monash guidelines (1 medium tomato across 2 servings is safe).
  • Green beans should be within 15 per serving to remain FODMAP-friendly.

Bon appétit

Enjoy this comforting Ecuadorian-inspired dish that’s full of warmth, balanced flavors, and tummy-friendly goodness. A perfect balance of protein, rice, and veggies for a satisfying meal.

Popular Recipes
Low FODMAP Egg Muffins with Spinach, Peppers, and Cheese
Low FODMAP Greek Lemon Chicken, Potatoes, and Carrots (Gluten-Free)
Low FODMAP Frittata with Bell Pepper, Spinach, and Cheese