Low FODMAP Lemon Herb Chicken with Garden Vegetables
Try this Low FODMAP Lemon Herb Chicken with Garden Vegetables recipe, or contribute your own.
Try this Low FODMAP Lemon Herb Chicken with Garden Vegetables recipe, or contribute your own.
- 1/8 easpoonsalt
- 1/4 cup olive oil
- 1 yellow pepper chopped
- 1 lemon
- 1 tbsp coconut oil
- 1 red pepper chopped
- 1 cup carrots chopped
- 1 tbsp dried oregano
- 1 tbsp dried basil
- 2 zucchini, chopped in thick slices
- 3 cups of mini potatoes chopped in halves
- 4 boneless and skinless chicken breasts
- 1/8 easpoonpepper
- Carbohydrate 11.3764041422707 g
- Cholesterol 136.88 mg
- Fat 10.1410093983152 g
- Fiber 3.70850115182613 g
- Protein 56.0203826517036 g
- Saturated Fat 4.2514064905039 g
- Serving Size 1 1 Serving (378g)
- Sodium 177.946075758072 mg
- Sugar 7.66790299044454 g
- Trans Fat 1.29773156831563 g
- Calories 362 calories
Step-by-step
- Chop the first 5 vegetables as directed.
- Heat coconut oil in a wok (or frying pan) on medium.
- Place potatoes and carrots in wok for 10 minutes.
- Lower heat to medium-low and add zucchini and peppers. Cover and cook for 20 more minutes stirring frequently.
- While vegetables are cooking, cook chicken in a separate frying pan until cooked through and no longer pink.
- Assemble herb sauce by mixing basil, oregano, salt, pepper and olive oil in a small bowl.
- Drizzle herb sauce over top of chickens and squeeze ¼ of a lemon over each chicken breast.
- Serve chicken on a bed of vegetables.
- Garnish with freshly chopped parsley, if desired.
Staggering root vegetables into the pan ten minutes before softer squashes prevents waterlogged yields. Dense dense starches like halved mini potatoes and dense carrot rounds require direct contact with heated fat to start softening without disintegrating. Woks concentrate heat efficiently at the base. Maintain medium heat initially so exterior starches gelatinize slightly rather than steaming prematurely.
Managing Moisture and Texture
Zucchini and bell peppers release significant internal water when subjected to twenty minutes of covered pan-steaming. Lower the heat to medium-low during this secondary phase to control evaporation rates. Stir frequently to prevent scorching on the wok bottom while keeping the pepper skins tender and the zucchini rounds intact. Meanwhile, searing boneless chicken breasts in a separate skillet ensures the poultry achieves proper doneness without absorbing excess vegetable moisture.
Storage Dynamics
Stored in an airtight container within the refrigerator for up to three days, cooked root vegetables absorb surrounding herbal oils. Reheating benefits from a moderate skillet application rather than microwave heating to restore exterior crispness to the potato halves.
