Low-FODMAP Lemon-Dill Chicken & Rice Skillet

Ingredients

• 1 1/4 lb lb Boneless skinless chicken thighs, trimmed
• 1 tsp tsp Kosher salt, divided
• 1/2 tsp tsp Freshly ground black pepper
• 2 tbsp tbsp Garlic-infused olive oil, divided, Use commercial garlic-infused oil WITHOUT visible garlic solids
• 1 cup cup Basmati or jasmine rice, rinsed and drained
• 1 cup cup Diced carrots, approximately 120 g
• 2 cups cup Low-FODMAP chicken stock, specifically onion- and garlic-free, Check label — must not contain onion or garlic
• 1/2 cup cup Thinly sliced green onion tops, GREEN PARTS ONLY, approximately 25 g, GREEN TOPS ONLY — do not use white bulb portions
• 2 packed cups cup Baby spinach, approximately 60 g
• 1 lemon Finely grated lemon zest
• 2 tbsp tbsp Fresh lemon juice
• 1/4 cup cup Finely chopped fresh dill

Instructions

1. Pat the chicken dry. Season with 3/4 tsp salt and black pepper.
2. Heat 1 tbsp garlic-infused olive oil in a large covered skillet over medium-high heat. Brown the chicken approximately 4 minutes on the first side and 3 minutes on the second side. The chicken does not need to be fully cooked yet.
3. Transfer the chicken to a plate. Reduce heat to medium.
4. Add the remaining 1 tbsp garlic-infused oil. Add the carrots and cook for 3 minutes.
5. Add the rinsed rice and toast for 1 minute.
6. Add the Low-FODMAP chicken stock and remaining salt. Scrape the browned bits from the skillet. Return the chicken and accumulated juices.
7. Bring to a gentle simmer. Cover, reduce heat to low, and cook for 15–18 minutes until the rice is tender and the chicken reaches a safe internal temperature.
8. Remove from heat. Scatter the spinach over the rice. Cover for 2 minutes until wilted.
9. Add the green onion tops, lemon zest, lemon juice and fresh dill. Fluff gently. Taste and adjust salt and pepper.

Nutrition

Chef's Notes

Low-FODMAP critical items: No onion bulb. No garlic cloves. Stock must not contain onion or garlic. Use green onion TOPS only. Recipes calling for garlic-infused oil should NOT contain visible garlic solids. Check condiment labels for added onion/garlic. STORAGE: Refrigerate within 2 hours of cooking. Use within 3 days. Reheat to 165°F. Low-FODMAP status does not change food-safety requirements.

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