Ignite Nutrition
Ignite Nutrition
Search Ignite Nutrition Icon

Simple Lemon Herb Chicken Without Garlic

5 from 2 votes

Jump to Recipe Print Recipe
A smiling woman sitting down to eat a healthy green salad.
Simple Lemon Herb Chicken Without Garlic Featured Image

**This post was developed and written by Nancy Gammack, RD when she was a dietetic intern and volunteer for Ignite Nutrition.

A recipe doesn’t need to be confusing and overwhelming to be delicious. Yet so many recipes do tend to be time consuming and complex. Not this one! This lemon herb chicken is straightforward and uses common ingredients most of us have at home. Plus it is made without garlic, so perfect if you’re following a low FODMAP diet. If you don’t have the exact vegetables, it’s also SO easy to swap them out for whatever you do have.

Have you ever tried to make a new dish, but you didn’t know what some of the ingredients were? I certainly have – I’ve run into uncommon ingredients like caraway seeds, edible flowers, radicchio, or celeriac one too many times. Don’t worry, you won’t find those in this recipe!

Recipes don’t have to be complex, or Instagram-elaborate in order to be tasty. As a registered dietitian I am here to tell you that simple recipes are DELICIOUS too! Not to mention, navigating a low FODMAP diet is already tricky enough. Therefore, it can help to make nutrition changes easier. Following low FODMAP recipes is a great way to gain some extra confidence and skill in the kitchen. Start with easy dinner ideas like this easy garlic free stir fry or this 10 minute salmon salad.

golden brown chicken breast coated with a crispy herb coating on top of a bed of baby roasted potatoes, sliced zucchini and red and yellow sliced bell peppers. The meal is served on a clear glass plate placed on top of a wooden table with a garnish of fresh lemon and fresh parsley. there is a text box that says "Simple Lemon Herb Chicken Without Garlic"

Are potatoes low FODMAP?

They sure are! Both red and white skinned potatoes are low in FODMAPs at portions of 1.5 cups per meal. One thing to note however is that sweet potatoes are only low FODMAP at portions of 1/2 cup per meal. So, go ahead and enjoy potatoes while you are on the low FODMAP diet. Potatoes are a good source of nutrients and if you keep the peel on the potatoes – it provides an extra boost of fibre!

What does adding lemon to chicken do?

Lemon works in two ways when added to chicken. It provides a zingy flavour while also acting as a tenderizing agent for the meat. If you are intending to use lemon as a tenderizing agent be careful about not leaving it on the meat too long or it could result in an unpleasant mushy texture.

What herbs are best with chicken?

Many herbs can work well with chicken. In this simple lemon herb chicken without garlic recipe we used basil and oregano. However, many other herbs also work very well including: marjoram, thyme, sage, rosemary, parsley and poultry seasoning. Get creative and try different combinations of herbs with your chicken to find out what you like best!

What’s the best way to reheat chicken breast?

Although you may be tempted to microwave leftover chicken due to ease and habit (definitely done it my share of times before!), my FAVOURITE way to reheat chicken is using the oven. Because the chicken is already fully cooked, you do not need to cook it as long as you originally did. However, it will be a slightly longer cooking time than using a microwave. I promise the outcome is well worth the extra 5-10 minute wait!

I suggest cooking in the oven at 350°F for about 10-15 minutes. If you found the chicken on the dry-side the day you originally made the dish then I would suggest wrapping the chicken in some tin foil with a small drizzle of oil before reheating it in the oven. This will ensure that the chicken doesn’t end up too dry or tough when it is finished.

Clear glass filled with roasted veggies including baby potatoes, chopped zucchini, orange and red bell peppers and topped with a seasoned chicken breast.
Print Recipe
5 from 2 votes

Simple Lemon Herb Chicken Without Garlic (Low FODMAP)

This simple low FODMAP lemon herb chicken is spiced with flavorful herbs and placed on a bed of garden vegetables for an aesthetically pleasing and tasteful dish. It super approachable and you might even have the ingredients at home already!
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Dinner, Entree, Main Course
Cuisine: American, Mediterranean
Diet: Gluten Free, Low Lactose
Keyword: chicken breast, dairy free, gluten free, lactose free, low fodmap, no garlic, no onion
Servings: 4
Author: Andrea Hardy

Ingredients

  • 1 Zucchini, chopped in thick slices
  • 1 Red pepper, chopped
  • 1 Yellow pepper, chopped
  • 1 cup carrots, chopped
  • 3 cups of mini potatoes, chopped in halves
  • 1 TBSP coconut oil
  • 4 boneless and skinless chicken breasts
  • 1 TBSP dried basil
  • 1 TBSP dried oregano
  • teaspoon salt
  • teaspoon pepper
  • ¼ cup olive oil
  • 1 lemon

Instructions

  • 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.

Notes

Play with flavour: try serving it alongside some low FODMAP tzatziki sauce. Or drizzle with some homemade garlic infused oil.

**Last reviewed February 2022 for Monash FODMAP portions

golden brown chicken breast coated with a crispy herb coating on top of a bed of baby roasted potatoes, sliced zucchini and red and yellow sliced bell peppers. The meal is served on a clear glass plate placed on top of a wooden table with a garnish of fresh lemon and fresh parsley. there is a text box that says "Simple Lemon Herb Chicken Without Garlic"

Categorized: Dairy-Free, Gluten-Free, Low FODMAP, Main Dish, Nut-Free

2 responses to “Simple Lemon Herb Chicken Without Garlic”

  1. 5 stars
    An absolute family favourite!! So flavourful and easy. Perfect for company too as it can be adjusted for amounts. I discovered this recipe looking for options for a family member that requires a low FODMAP diet. Everyone loves it!! Thank you so much!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




References

There are no references available for this article.