Lemon-Herb Chicken & Rice Bowls

Tender chicken breast roasted with bright lemon and fragrant herbs, served alongside fluffy basmati rice and fresh sautéed zucchini and spinach. A perfectly balanced, low-FODMAP, and high-protein meal.

• Prep: 15 min
• Cook: 30 min
• Total: 45 min
• Servings: 2
• Cuisine: American
• Difficulty: Easy

Dietary

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

Tags

• roast
• sauté
• healthy
• fresh

Ingredients

• 12 ounce chicken breast (boneless, skinless)
• 1 tablespoon garlic-infused olive oil
• 0.5 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 0.25 teaspoon salt
• 0.125 teaspoon black pepper
• 1 zucchini (medium, diced)
• 2 cup fresh spinach
• 0.5 cup basmati rice (uncooked)
• 1 cup low-FODMAP chicken broth
• 0.5 lemon (for juice and wedges)
• 2 tablespoon fresh parsley (chopped)

Instructions

1. Preheat your oven to 400 degrees Fahrenheit. Pat dry the chicken breast and season with 1/8 teaspoon of the salt, the black pepper, dried oregano, and dried thyme.
2. In a small saucepan, combine the uncooked basmati rice with low-FODMAP chicken broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until liquid is absorbed and rice is tender. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
3. Heat 1 tablespoon of garlic-infused olive oil in a large oven-safe skillet over medium-high heat. Sear the seasoned chicken breast for 2-3 minutes per side until lightly golden.
4. Transfer the skillet to the preheated oven and roast for 15-20 minutes, or until the internal temperature of the chicken reaches 165 degrees Fahrenheit. Once cooked, remove chicken, tent with foil, and let rest for 5 minutes before slicing.
5. While chicken is roasting, in the same skillet (or another pan), add diced zucchini and sauté for 5-7 minutes until tender-crisp. Add the fresh spinach and cook for 1-2 minutes until wilted. Season vegetables with the remaining 1/8 teaspoon salt.
6. Divide the cooked basmati rice into two bowls. Top each with sliced chicken, sautéed zucchini, and spinach. Squeeze fresh lemon juice over each bowl and sprinkle with chopped fresh parsley. Serve with a lemon wedge.

Notes

Leftovers can be stored in an airtight container for up to 3 days and reheated in the microwave or on the stovetop.

Nutrition (per serving)

• Calories: 490
• Protein: 52.8 g
• Carbohydrates: 38 g
• Fat: 15 g
• Fiber: 4.5 g
• Sodium: 350 mg
• Saturated Fat: 2.5 g
• Sugar: 4.2 g
• Cholesterol: 155 mg