Herb-Infused Chicken and Veggie Bake

A delightful baked chicken dish featuring tender shredded chicken, soft white rice, and finely prepared vegetables, gently seasoned with ginger and compliant herbs to meet low-FODMAP and low-residue dietary needs, all in one comforting pan.

• Prep: 25 min
• Cook: 1 hr
• Total: 1 hr 25 min
• Servings: 9
• Cuisine: Chinese
• Difficulty: Medium

Dietary

• Low-FODMAP
• Low-Residue
• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• Low-Sugar
• Low-Saturated-Fat
• Low-Fat
• Low-Sodium
• Low-Calorie

Tags

• bake
• comfort food
• healthy
• budget-friendly
• savory
• kid-friendly

Ingredients

• 2 pound chicken breast (boneless, skinless)
• 1 tablespoon garlic-infused olive oil
• 2 cup white rice (uncooked)
• 1 red bell pepper (large, peeled, deseeded, and finely diced)
• 3 carrots (medium, peeled and finely diced)
• 2 zucchinis (medium, peeled and finely diced)
• 4 cup chicken broth (low sodium)
• 1 teaspoon ground ginger
• 0.5 teaspoon white pepper
• 1.5 teaspoon salt
• 0.5 teaspoon black pepper (freshly ground)
• 2 tablespoon fresh cilantro (chopped)

Instructions

1. Preheat oven to 375°F. Lightly grease a 9x13 inch baking dish.
2. In a large pot, add the 2 pounds boneless skinless chicken breast and cover with water. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until chicken is cooked through. Remove chicken, let cool slightly, then shred using two forks. Discard cooking liquid.
3. In the same large pot (or another), heat 1 tablespoon garlic-infused olive oil over medium heat. Add the diced red bell pepper, finely diced carrots, and finely diced zucchinis. Cook for 7-10 minutes until vegetables are very tender.
4. Stir in the 2 cups white rice, 4 cups low sodium chicken broth, 1 teaspoon ground ginger, 1/2 teaspoon white pepper, 1 1/2 teaspoons salt, and 1/2 teaspoon black pepper. Bring to a simmer.
5. Add the shredded chicken to the pot and stir to combine. Transfer the entire mixture to the prepared baking dish.
6. Cover tightly with aluminum foil and bake for 50-60 minutes, or until rice is tender and liquid is absorbed. Remove from oven and let stand, covered, for 5-10 minutes. Garnish with fresh cilantro, if using, before serving.

Notes

For best results and low-residue compliance, ensure all vegetables are peeled and diced very finely. Cooked leftovers keep well for up to 4 days in the refrigerator.

Nutrition (per serving)

• Calories: 360
• Protein: 33 g
• Carbohydrates: 40 g
• Fat: 7 g
• Fiber: 2.5 g
• Sodium: 500 mg
• Saturated Fat: 2 g
• Sugar: 3 g
• Cholesterol: 80 mg