Wednesday, February 19, 2014

Baked Lemon Pepper Chicken & Rice

Baked Lemon Pepper Chicken & Rice {low-FODMAP, gluten-free, dairy-free}  /  Delicious as it Looks

I recently tried a recipe from Food.com for lemon pepper chicken. I was very pleasantly surprised with the results, so I thought I would share. I love this recipe for several reasons. First, it's baked, so no messy spattering on the stove-top. Second, it's already (mostly) low-FODMAP and gluten-free. And third, it's delicious!


Baked Lemon Pepper Chicken & Rice {low-FODMAP, gluten-free, dairy-free}  /  Delicious as it Looks

I decided to make my own lemon pepper seasoning, using this recipe as a guide. Most commercial lemon pepper seasonings have added ingredients which, if you have food sensitivities like me, may not be agreeable. Plus, making the seasoning from scratch is so much fresher! To make the dish dairy-free, I used Earth Balance Vegan Butter. I also used basmati rice, which is a favorite of mine. Enjoy!

Homemade Lemon Pepper Seasoning {low-FODMAP}  /  Delicious as it Looks


Homemade Lemon Pepper Seasoning
Low-FODMAP, Gluten-Free
adapted from this recipe at Food.com
makes 3 1/2 tablespoons seasoning

Ingredients

2 tablespoons freshly grated lemon zest (3-4 lemons)
1 tablespoon freshly ground black pepper
1 1/2 teaspoons sea salt

Directions

  1. Preheat oven to 250 degrees F.
  2. Spread the lemon zest and pepper on a foil-lined baking sheet and bake for 15 to 20 minutes, or until the lemon zest is dried out.
  3. Stir in the salt. Transfer and store in an air-tight container for several months.





Baked Lemon Pepper Chicken & Rice {low-FODMAP, gluten-free, dairy-free}  /  Delicious as it LooksBaked Lemon Pepper Chicken & Rice
Low-FODMAP, Gluten-Free, Dairy-Free option
adapted from this recipe at Food.com
serves 4

Ingredients

4 boneless, skinless chicken breasts, sliced thin
1 tablespoon Lemon Pepper Seasoning, or to taste
    (see recipe above)
1/4 cup butter or Earth Balance Vegan Butter, melted
14 oz. unsalted chicken broth
    (try my low-FODMAP recipe)
1 cup basmati rice
1/2 teaspoon salt (omit if using salted broth)

Directions

  1. Preheat oven to 350 degrees F.
  2. Season chicken breasts to taste on both sides with the lemon pepper seasoning. (I used about 1 tablespoon total.)
  3. Pour melted butter or vegan butter into a 13 x 9-inch baking pan. Add chicken and cover tightly with foil.
  4. Bake for 30 minutes, turning the chicken breasts over once halfway through baking.
  5. Remove chicken from baking pan, transfer to a plate and cover to keep warm. Stir together the chicken broth, rice and salt in the same baking pan and cover tightly. Bake rice for 30 minutes.
  6. Place the chicken breasts on top of the rice, cover again and bake for another 15 minutes. Serve.





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