Are you looking for delicious and easy low FODMAP dinner recipes that won't compromise on flavor? Then you've come to the right place! This Creamy Lemon Chicken with Asparagus is a perfect example of a healthy, quick dinner idea that's both satisfying and gentle on your digestive system. This homemade cooking recipe is surprisingly simple, making it ideal for busy weeknights, yet elegant enough to impress guests. It's one of the best recipes for those following a low FODMAP diet, proving that healthy eating doesn't have to be boring.
Ingredients:
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 lb asparagus, trimmed and cut into 1-inch pieces
- 2 tbsp olive oil
- 2 cloves garlic-infused olive oil (ensure it's low FODMAP certified; use sparingly)
- 1/2 cup low-sodium chicken broth
- 1/4 cup heavy cream (or full-fat coconut milk for a dairy-free option)
- 2 tbsp lemon juice
- 1 tbsp lemon zest
- 1 tsp dried oregano
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish, optional)
Instructions:
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Prepare the Chicken and Asparagus: Pat the chicken pieces dry with paper towels. Trim and cut the asparagus into 1-inch pieces.
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Sauté the Chicken: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned on all sides and cooked through (about 6-8 minutes). Remove the chicken from the skillet and set aside.
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Cook the Asparagus: Add the remaining 1 tbsp olive oil to the skillet. Add the asparagus and cook for 3-4 minutes, until tender-crisp.
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Add Flavor: Stir in the garlic-infused olive oil (use sparingly!), chicken broth, heavy cream (or coconut milk), lemon juice, lemon zest, and oregano. Season with salt and pepper to taste.
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Combine and Simmer: Return the cooked chicken to the skillet. Bring the sauce to a gentle simmer, reduce heat to low, and cook for 2-3 minutes, allowing the sauce to thicken slightly and the flavors to meld.
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Serve: Garnish with fresh parsley (if using) and serve immediately. This creamy lemon chicken pairs perfectly with a side of rice (ensure it's a low FODMAP variety) or quinoa.
Cooking Tips:
- Don't overcrowd the pan: Cook the chicken in batches if necessary to ensure it browns properly and cooks evenly.
- Taste and adjust: Seasoning is key! Taste the sauce before serving and adjust the salt, pepper, and lemon juice to your preference.
- Garlic-infused oil: Use a low FODMAP certified garlic-infused olive oil and use it sparingly, as even low FODMAP garlic can cause issues for some individuals. Consider alternatives like onion infused oil if garlic is an issue.
Variations:
- Spice it up: Add a pinch of red pepper flakes for a little heat.
- Add vegetables: Include other low FODMAP vegetables like chopped carrots or zucchini.
- Herbs: Experiment with different herbs like thyme or rosemary.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: 30-35g
- Fat: 15-20g
- Carbohydrates: 5-10g
This easy, healthy, and delicious Creamy Lemon Chicken with Asparagus is a perfect addition to your repertoire of low FODMAP dinner recipes. It's a quick dinner idea that's perfect for busy weeknights and a testament to how flavorful and satisfying food recipes can be while adhering to dietary restrictions. Enjoy!