Low-FODMAP Lemon Pepper Chicken and Rice

Baked Lemon Pepper Chicken & Rice

Low-FODMAP Lemon Pepper Chicken and Rice

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!

Low-FODMAP Lemon Pepper Chicken and Rice

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
Low-FODMAP Lemon Pepper Seasoning

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Homemade Lemon Pepper Seasoning

Low-FODMAP, Gluten-Free
Keyword gluten-free, lemon, low-fodmap, pepper, seasoning
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3 tablespoons

Ingredients

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

Instructions

  • Preheat oven to 250 degrees F.
  • 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.
  • Stir in the salt. Transfer and store in an air-tight container for several months.

Adapted from this recipe at Food.com

Low-FODMAP Lemon Pepper Chicken and Rice
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Baked Lemon Pepper Chicken & Rice

Low-FODMAP, Gluten-Free, Dairy-Free option
Course Main Course
Keyword chicken, gluten-free, lemon, low-fodmap, pepper, rice
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 25 minutes
Servings 4

Ingredients

  • 4 thin, boneless, skinless chicken breast fillets
  • 1 tablespoon Lemon Pepper Seasoning, or to taste (see recipe above)
  • 1/4 cup butter or Earth Balance Vegan Butter, melted
  • 14 oz. Low-FODMAP Chicken Broth or Stock (unsalted)
  • 1 cup basmati rice
  • 1/2 teaspoon salt (omit if using salted broth)

Instructions

  • Preheat oven to 350 degrees F.
  • Season chicken breasts to taste on both sides with the lemon pepper seasoning. (I used about 1 tablespoon total.)
  • Pour melted butter or vegan butter into a 13 x 9-inch baking pan. Add chicken and cover tightly with foil.
  • Bake for 30 minutes, turning the chicken breasts over once halfway through baking.
  • 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.
  • Place the chicken breasts on top of the rice, cover again and bake for another 15 minutes. Serve.

Adapted from this recipe at Food.com

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5 Comments

  1. Just wondering, is there a reason that I shouldn't bake the chicken and rice together at the same time? They have the same cook time and temp, and both say to cover tightly?

     
  2. Rebecca Romaniuk

    2 stars
    You should adjust the times for this. Total cook time is 1 hour and 15 mins in addition to the time for prep, just to make the chicken, not the seasoning with it

     
  3. I tried this recipe and uncovered the rice after 30 minutes and it was not cooked at all. Did I do something wrong?

     

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