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Low FODMAP Greek Lemon Rice with Speedy Chicken Breasts

Prepared in: 10 min

Cooked in: 20 min

Total Time: 30 min

Servings: 4

Calories: 507 kcal

Fat: 13.5g

Carbs: 56.9g

Proteins: 34.4g

This simple and flavorful Low FODMAP Maple Mustard Baked Salmon combines the sweetness of maple syrup with the tang of mustard for a perfectly balanced glaze. Baked to perfection, the salmon stays moist and tender while offering a satisfying, healthy meal that's gluten-free and dairy-free.
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Ingredients

Chicken Breasts
  • 4 chicken breasts (about 4–5 oz each)
  • 1 tbsp garlic-infused oil*
  • Salt and pepper, to taste
  • 1 ½ tsp fennel seeds* (chopped)
  • ½ tsp dried thyme*
  • 2 tsp neutral oil (rice bran, canola, or sunflower) (for cooking the chicken)
Greek Lemon Rice
  • 208 g (1 cup) long-grain white rice or basmati rice (uncooked)
  • 250 ml (1 cup) low FODMAP chicken stock or vegetable stock*
  • 250 ml (1 cup) water
  • 1 tbsp butter or dairy-free spread*
  • ½ tsp garlic-infused oil*
  • 20 g (½ cup) green onions/scallions (green leaves only, finely sliced)*
  • 2 tbsp lemon juice*
  • 1 ½ tsp lemon zest*
  • 2 tbsp fresh parsley (chopped)
  • 1 tsp dried dill*
  • Salt and pepper, to taste
Side Salad
  • 2 medium common tomatoes (about 260 g, chopped into small chunks)
  • 150 g (1 cup) cucumbers (chopped into small chunks)
  • 2 tsp green onions/scallions (green leaves only, finely sliced)*
  • 1 tsp olive oil (drizzle)
  • 1 tsp lemon juice (squeeze)*
  • Salt and pepper, to taste

Instructions

  1. Prepare the Chicken:
    Place the chicken breasts on a plate. Drizzle each side with garlic-infused oil and season with salt, pepper, chopped fennel seeds, and thyme. Gently pat the seasonings into the chicken to help them stick.
  2. Cook the Rice:
    Place the rice in a large saucepan. Add the stock and water, then cover the saucepan with a lid. Bring to a simmer, then reduce the heat to low. Cook for about 12 minutes or until the water has evaporated.
  3. Make the Side Salad:
    Chop the cucumber, tomatoes, and green onions. Place them in a bowl and season with lemon juice, olive oil, salt, and pepper. Mix gently and set aside.
  4. Cook the Chicken:
    Heat a large frying pan over medium-high heat. Add the neutral oil and cook the chicken breasts for 5–7 minutes per side, depending on their thickness, until golden on the outside and cooked through (internal temperature should reach 165°F/75°C). Remove the chicken from the pan and allow it to rest for a few minutes before serving.
  5. Finish the Rice:
    Once the rice has cooked, remove it from the heat and let it rest (with the lid on) for 8 minutes. Stir in the butter, garlic-infused oil, lemon zest, lemon juice, green onions, parsley, and dill. Season with salt and pepper to taste.
  6. Serve and Enjoy:
    Serve the Greek lemon rice with the chicken breasts and the fresh side salad on the side. Enjoy this wholesome, FODMAP-friendly meal!

Tips & Low FODMAP-Friendly Notes

  • Garlic-infused oil: Use commercially prepared garlic-infused oil made with no actual garlic pieces to ensure it’s FODMAP-friendly.
  • Chicken stock: Use a certified low FODMAP stock, such as those listed in the Monash University FODMAP Diet App.
  • Green onions: Only use the green tops, as the white bulbs are high in FODMAPs.

Bon appétit

This recipe is perfect for a weeknight dinner or even meal prep, offering a flavorful, healthy, and satisfying option for anyone following a low FODMAP diet. Enjoy!

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