Lemon Chicken and Rice

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 35 minutes

食材

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

步驟

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.

營養

• 卡路里: 433
• 總脂肪: 13.9 g
• 飽和脂肪: 2.8 g
• 反式脂肪: 0 g
• 膽固醇: 133.2 mg
• 鈉: 171.8 mg
• 總碳水化合物: 41.9 g
• 膳食纖維: 1.5 g
• 總糖: 0.5 g
• 蛋白質: 33.6 g