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low fodmap chicken meal

Lemon Herb Low FODMAP Chicken Breast

Joy Brooks
A flavorful, digestively-friendly chicken dish featuring FODMAP-free seasonings and precise cooking techniques for maximum tenderness and taste without triggering IBS symptoms.
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Servings: 4 servings
Course: Healthy & Diet
Cuisine: Low FODMAP
Calories: 210 kcal
Prep Time : 15 minutes
Cook Time : 20 minutes

Ingredients
  

  • 4 boneless, skinless chicken breasts (6-8oz each)
  • 2 tablespoons garlic-infused olive oil FODMAP-free
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 tablespoon fresh rosemary finely chopped
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons green onion tops (green parts only) thinly sliced
  • 1 tablespoon fresh parsley for garnish

Method
 

  1. Pat chicken breasts dry with paper towels. If breasts are uneven in thickness, pound them to an even ¾-inch thickness for uniform cooking.
  2. In a glass bowl, combine garlic-infused olive oil, lemon juice, lemon zest, rosemary, thyme, salt, and pepper. Whisk thoroughly to emulsify.
  3. Place chicken breasts in a zip-top bag or shallow dish and pour marinade over them. Ensure each breast is thoroughly coated. Refrigerate for 30 minutes to 2 hours.
  4. Remove chicken from refrigerator 20 minutes before cooking to promote even cooking.
  5. Heat a heavy-bottomed skillet over medium-high heat until very hot but not smoking.
  6. Add chicken breasts to the hot skillet, discarding excess marinade. Cook undisturbed for 5-7 minutes until a golden-brown crust forms.
  7. Turn chicken breasts and cook for an additional 5-7 minutes until internal temperature reaches precisely 165°F (74°C) at the thickest part.
  8. Transfer chicken to a clean cutting board and tent loosely with aluminum foil. Rest for exactly 5 minutes to redistribute juices.
  9. Sprinkle with green onion tops and fresh parsley before serving.

Note

  • Always verify ingredients against current FODMAP databases as allowable foods may change with new research.
  • For proper garlic-infused oil, heat oil with garlic cloves until fragrant, then strain completely to remove all garlic pieces.
  • Use a digital meat thermometer for precise temperature monitoring to ensure food safety while preventing overcooking.
  • This recipe is suitable for the elimination phase of the low FODMAP diet when served in recommended portions.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days.