Low-FODMAP Moroccan Grilled Chicken

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

 

 

Low-FODMAP Moroccan Grilled Chicken
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Grilled Moroccan Chicken and Brown Rice

Low-FODMAP, Gluten-Free
Course Main Course
Cuisine Mediterranean
Keyword chicken, grilled, low-fodmap, marinated
Prep Time 15 minutes
Cook Time 15 minutes
Cooling & Marinating Time 1 hour
Total Time 30 minutes
Servings 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 parts 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 (or as 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 (used for infusing the oil and then discarded)
  • 2 cups instant brown rice
  • 1 3/4 cups Low-FODMAP Chicken Broth or Stock
  • 1/4 cup chopped scallions, green parts only
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper

Instructions

  • 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.
  • 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.
  • Rub the mixture on both sides of the chicken breasts and let marinate 30 minutes.
  • 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.)
  • 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.
  • 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.

Adapted from Food.com: Grilled Moroccan Chicken, Simple Brown Rice Pilaf

 

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7 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.

     
  2. So glad you liked it. Jasmine rice sounds delicious!

     
  3. I thought garlic was High FODMAP?

     
  4. 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.

     
  5. 5 stars
    My entire family loves this chicken. I make it all the time.

     
  6. 5 stars
    My family loved this chicken so much that I’m making it two weeks in a row! So flavorful!!! Very easy as well.

     
  7. 5 stars
    A GREAT recipe!
    I let it soak in the marinade a little over 2 hours.
    Next time I make it, I will pair it with humus and pita.

     

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