**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.
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.
Simple Lemon Herb Chicken Without Garlic (Low FODMAP)
- 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
- ⅛ teaspoon salt
- ⅛ teaspoon pepper
- ¼ cup olive oil
- 1 lemon
- 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.
**Last reviewed February 2022 for Monash FODMAP portions