Lemon Chicken and Rice

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

1 ½ pounds boneless, skinless chicken thighs

Salt and black pepper

2 tablespoons garlic-infused olive oil

1 cup uncooked long-grain white rice

2 cups low FODMAP chicken or vegetable broth // note 1

3 tablespoons freshly squeezed lemon juice (about 1 lemon)

2 tablespoons low FODMAP Italian seasoning // note 2

1-2 tablespoons chopped fresh parsley, optional

手順

Season the chicken thighs with salt and pepper.

Heat olive oil in a large skillet (with a cover) over medium-high heat. Add chicken thighs and sear for 2 minutes on each side until golden brown. Remove chicken from the pan.

To the now-empty pan, add the uncooked white rice, chicken broth, lemon juice, and Italian seasoning. If the chicken broth you are using is unsalted, add ½ teaspoons salt. Stir to mix. Return the chicken to the pan, placing it on top of the rice mixture.

Cover the skillet and bring it to a brief boil over medium-high heat. Once boiling, reduce heat to medium-low or the temperature-setting that maintains a steady, gentle simmer. Try to use the lowest setting while maintaining a simmer to help prevent sticking or burning. Cook for 15 minutes or until all of the liquid has been absorbed into the rice, and the chicken is completely cooked. The USDA considers chicken to be fully cooked when a food thermometer inserted into the thickest part reads 165°F. Remove from heat and adjust flavor with additional salt and pepper as needed.

Serve the chicken and rice warm topped with optional parsley.

栄養

• カロリー: 433
• 脂肪総量: 13.9 g
• 飽和脂肪: 2.8 g
• トランス脂肪: 0 g
• コレステロール: 133.2 mg
• ナトリウム: 171.8 mg
• 炭水化物総量: 41.9 g
• 食物繊維: 1.5 g
• 糖質総量: 0.5 g
• タンパク質: 33.6 g