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Fresh Low-FODMAP Summer Chicken Bowl with Garlic-Infused Rice

Fresh Low-FODMAP Summer Chicken Bowl - featured image
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A light, refreshing, and flavorful summer chicken bowl featuring garlic-infused rice, tender grilled chicken, and crisp veggies, perfect for those following a low-FODMAP lifestyle.

Ingredients

Scale
  • 1 cup long-grain white rice (200g)
  • 2 cups water or low-FODMAP chicken broth (480ml)
  • 2 tablespoons garlic-infused olive oil (use oil only, no garlic pieces)
  • Salt, to taste
  • 2 boneless, skinless chicken breasts (about 12 oz/340g)
  • 2 tablespoons garlic-infused olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1 medium cucumber, diced (about 1 cup/150g)
  • 1 medium red bell pepper, diced
  • 1 large carrot, shredded
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh parsley, chopped
  • Optional: 1/4 cup crumbled feta cheese (omit for dairy-free)
  • 2 tablespoons fresh lemon juice
  • 3 tablespoons garlic-infused olive oil
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions

  1. Rinse the rice under cold water until the water runs clear to remove excess starch (about 1-2 minutes).
  2. In a medium saucepan, heat 2 tablespoons of garlic-infused olive oil over medium heat. Add the rinsed rice and stir to coat the grains evenly, letting them toast lightly for 2 minutes until they look glossy and smell nutty.
  3. Add 2 cups (480ml) of water or low-FODMAP chicken broth and a pinch of salt. Bring to a boil, then reduce heat to low, cover tightly, and simmer for 15 minutes. Avoid lifting the lid!
  4. After 15 minutes, turn off the heat and let it sit, covered, for 10 minutes to steam fully. Fluff with a fork before serving.
  5. While the rice cooks, place chicken breasts in a bowl. Add 2 tablespoons garlic-infused olive oil, smoked paprika, dried oregano, salt, and pepper. Rub the marinade all over the chicken evenly. Let it sit for at least 10 minutes—if you have more time, 30 minutes is better for flavor.
  6. Heat a non-stick skillet or grill pan over medium-high heat. Add the chicken breasts and cook for 5-6 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing thinly against the grain.
  7. While chicken cooks, dice cucumber, bell pepper, and halve cherry tomatoes. Shred the carrot and chop parsley. Combine in a large mixing bowl.
  8. In a small bowl, whisk lemon juice, 3 tablespoons garlic-infused olive oil, Dijon mustard, salt, and pepper until emulsified.
  9. Divide garlic-infused rice among bowls. Top with sliced chicken and mixed veggies. Drizzle with dressing and sprinkle crumbled feta if using. Garnish with extra parsley for a fresh pop of color.

Notes

Use garlic-infused olive oil to get garlic flavor without FODMAPs. Avoid lifting the lid while rice simmers to ensure fluffy grains. Let chicken rest after cooking for juiciness. Prepare veggies uniformly for even texture. Store rice and chicken separately from veggies and dressing to avoid sogginess.

Nutrition

Keywords: low-FODMAP, summer, chicken bowl, garlic-infused rice, gluten-free, dairy-free option, healthy, quick, easy, fresh, light meal

Find it online: https://sunnysavory.com/fresh-low-fodmap-summer-chicken-bowl-recipe-easy-garlic-infused-rice/