Name: Lemon Herb Chicken with Roasted Carrots & Spinach Rice (Low-FODMAP)
Prep time: 35 min
Total time: 35 min
Yield: 2 servings
Ingredients: 2 boneless skinless chicken breasts (about 8 oz each); 1 tbsp olive oil; 1/2 tsp kosher salt, plus more for brine; 1/2 tsp ground black pepper; 1 lemon (zest and juice); 1 tbsp fresh parsley, finely chopped; 1 tbsp fresh chives, finely chopped (green tops only); 1/2 lb carrots, peeled and sliced into 1/2" sticks; 1 cup baby spinach, chopped; 1 cup uncooked jasmine rice; 2 cups water

Lemon Herb Chicken with Roasted Carrots & Spinach Rice (Low-FODMAP)

SilkyPear1572

This vibrant low-FODMAP dinner is anything but restrictive! Juicy chicken breasts, brined for maximum moisture, are seared until golden and finished with a fresh lemon-herb topping. Roasted carrots bring natural sweetness and color, while fluffy rice is steamed with baby spinach for a nutrient boost. The brining technique ensures the chicken is tender and flavorful, making this meal feel special while still simple and approachable. It’s fresh, filling, and packed with texture—perfect for a sunny Rhode Island evening!

Ingredients

Instructions

Prepare a brine by dissolving 1.5 tbsp kosher salt in 4 cups cold water. Add chicken breasts and let soak for 15-20 minutes. Meanwhile, preheat oven to 425°F.
Toss carrots with 1/2 tbsp olive oil, a pinch of salt, and black pepper on a baking sheet. Roast in oven for 20 minutes, tossing halfway through, until tender and caramelized.
Rinse rice under cold water. In a medium saucepan, bring 2 cups water and a pinch salt to a boil. Add rice, cover, reduce heat to low, and simmer 12 minutes. Turn off heat, add chopped spinach, re-cover, and let steam 5 minutes. Fluff with a fork.
Pat chicken dry. Rub with 1/2 tbsp olive oil, lemon zest, and season with 1/2 tsp salt and black pepper. Heat a large skillet over medium-high. Sear chicken 4-5 minutes per side until golden and cooked through (internal temp 165°F).
Transfer chicken to a plate. Squeeze lemon juice over while resting. Slice and sprinkle with parsley and chives.
Serve sliced chicken over spinach rice with roasted carrots on the side.