Tuesday, September 22, 2015

Grilled Moroccan Chicken and Brown Rice {Low-FODMAP}

Grilled Moroccan Chicken and Brown Rice {Low-FODMAP}  /  Delicious as it Looks

Even though summer is officially over, September and October are still perfect for grilling. My husband I enjoy grilling outdoors more in the chillier fall weather than in the sweltering hot summer months. Throw on a sweatshirt or light jacket and sit outside smelling the crisp air and delicious food grilling.



Grilled Moroccan Chicken and Brown Rice {Low-FODMAP}  /  Delicious as it Looks

I found an amazing grilled chicken breast recipe on Food.com: Grilled Moroccan Chicken. I was wowed by how moist, tender and flavorful this chicken was. The recipe was really easy to adapt to a low-FODMAP diet too. I left out the garlic and made up some low-fructan homemade garlic oil instead. I also used only the green parts of the scallions. Just blend the garlic flavored oil with the herbs and spices and give the chicken a short soak in the oh-so-tasty marinade. So much flavor and so easy!

Grilled Moroccan Chicken and Brown Rice {Low-FODMAP}  /  Delicious as it Looks

I adapted another Food.com recipe for Simple Brown Rice Pilaf, made with instant brown rice, that went perfectly with the chicken. Just serve these dishes with a simple side salad or steamed veggies, and you've got an easy and delicious weeknight meal that is just bursting with flavor.

Grilled Moroccan Chicken and Brown Rice {Low-FODMAP}  /  Delicious as it Looks

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Grilled Moroccan Chicken and Brown Rice
(Low-FODMAP, Gluten-Free)
serves 4

Ingredients

Chicken:
1/2 cup extra virgin olive oil
4 - 6 cloves of garlic, peeled, smashed and kept whole (used for infusing the oil and then discarded)
1/2 cup chopped scallions (green part only)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 teaspoons paprika
2 teaspoons ground cumin
1 teaspoon salt
1/4 teaspoon ground turmeric
1/4 teaspoon cayenne pepper (if tolerated)
4 boneless, skinless chicken breasts, pounded to an even thickness

Rice:
1 tablespoon extra virgin olive oil
1 clove garlic, peeled, smashed and kept whole
2 cups instant brown rice
1 3/4 cups Low-FODMAP Chicken Broth or Stock
1/4 cup chopped scallions (green part only)
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Directions

  1. Heat the 1/2 cup oil in a small saucepan over medium heat. Add the garlic and sauté until just starting to brown, about 2 minutes. Remove and discard garlic. Transfer the saucepan to a cooling rack and let oil cool to room temperature.
  2. Add the cooled oil to a food processor or blender, along with the 1/2 cup scallions, parsley, cilantro, paprika, cumin, salt, turmeric and cayenne (if using). Process or blend until smooth.
  3. Rub the mixture on both sides of the chicken breasts and let marinate 30 minutes.
  4. Heat grill to medium heat. Grill chicken breasts until they have reached an internal temperature of 165 degrees F, about 5 to 7 minutes a side. (Discard the leftover marinade.)
  5. While chicken is cooking, prepare the rice: In a large saucepan, heat the 1 tablespoon oil over medium heat. Add the 1 clove garlic and sauté until just starting to brown, about 2 minutes. Remove and discard garlic.
  6. Add the rice, chicken broth or stock, the 1/4 cup scallions, salt and pepper to the pan and bring to a boil. Reduce heat, cover and simmer 5 minutes or until liquid is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and serve with the grilled chicken breasts.



5 comments:

  1. I made your recipe last night and it was very, very tasty. I left the chicken to marinate for most of the afternoon and when it came time to grill, the meal came together quickly. I used a thermometer to make sure not to overcook the meat and the chicken was juicy and full of flavour when done. I used Jasmine rice because that was what I had on hand and adjusted the water and cooking time accordingly. Thanks for a nice recipe, I will be using it again.

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    Replies
    1. So glad you liked it. Jasmine rice sounds delicious!

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  2. Thank you for the wonderful blog. It is indeed informative and useful We are into the same business. For know more about us, please visit restaurant in rajendra nagar

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  3. I thought garlic was High FODMAP?

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    Replies
    1. Yes, garlic is high FODMAP, but if you read through the directions, you can see I only used it to infuse the olive oil. Garlic-infused oil is low-FODMAP.

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