Low-Fructose Mediterranean Chicken & Rice (Gluten-Free)
This one-pot Mediterranean chicken and rice is cozy, filling, and great for meal prep or feeding a crowd! Marinate chicken thighs or chicken breasts in lemon juice, spices, and garlic-infused olive oil. Using a cast iron skillet or dutch oven, sear for several minutes, melt some butter and add uncooked rice, then top with low-FODMAP broth and additional spices. Pop it in the oven and enjoy 35-40 minutes later. The recipe is low-fructose, low-fructan, and gluten-free.
Servings: 4
Prep Time
20 minutes
Cook Time
35-40 minutes
Total Time
55-60 minutes
Ingredients (My Favorite Brands)
Mediterranean Chicken:
1 pound boneless chicken thighs OR chicken breasts cut in half
1.5 teaspoons oregano
1 teaspoon parsley
1 teaspoon smoked paprika
1 teaspoon salt
1/2 teaspoon black pepper
1 lemon, juiced
3 tablespoons garlic-infused olive oil, divided
Rice:
2 tablespoons butter
1 tablespoon shallot-infused olive oil
1.25 cups basmati rice
2.5 cups low-FODMAP chicken broth
1/2 teaspoon turmeric
1/2 teaspoon cumin
1 pinch of cinnamon
Fructose-Friendly Toppings:
Kalamata olives
Green olives
Feta cheese
Cherry tomatoes (keep serving size small)
Fresh parsley
Instructions
Preheat oven to 350°F. In a medium bowl, combine lemon juice, oregano, paprika, parsley, salt, pepper, and 1 tablespoon garlic-infused olive oil. Add the chicken thighs or halved chicken breasts and stir to combine. Optional: Let marinate in the fridge for 30+ minutes.
Heat a cast iron skillet or dutch oven over medium heat. Add the remaining 2 tablespoons of garlic-infused olive oil. Once hot, sear the marinated chicken for 3-4 minutes on each side. It does not need to be cooked through.
Add the butter and shallot-infused olive oil. Once melted, add the rice and mix into the liquid at the bottom of the pan. Pour over the chicken broth, turmeric, cumin, and cinnamon, ensuring all rice is under the liquid.
Cover with a lid or foil and bake for 35-40 minutes. Ensure chicken reaches an internal temperature of at least 165°F.
Garnish with fructose-friendly toppings like olives, feta cheese, and small servings of cherry tomatoes (3 cherry tomatoes is safe according to Monash; I used 6 total quartered and sprinkled on top of the dish).
Fructose Forward
If you tolerate zucchini, add 1/2 cup diced when you pour in the uncooked rice. According to Monash, 1/3 cup should be safe in terms of fructose content, and each serving will only be 1/8 cup.
Fine with Fructose?
This recipe was modified from Kroll’s Korner to be low-fructose. Try the original recipe with garlic and onion if you tolerate them!
