One Pan Lemon Pepper Chicken (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

This chicken is tender and flavorful and the lemony pan juices are not to be missed. It’s quick and easy to make (the longer cooking time is for the rice) so it’s a perfect weeknight dinner. Paired with an arugula salad with lemon Dijon dressing and some wild rice, you have a perfectly delicious meal. I used Meyer lemons because I like the mild/sweet flavor but you could use regular lemons or limones and it would be delicious.

Ingredients

4 - 6 thin-cut chicken breasts

1 tablespoon extra virgin olive oil

4 tablespoons salted butter

Juice of one lemon

1/2 lemon, thinly sliced (cut the other half into wedges for serving)

1 tablespoon capers (or to taste)

Smoke N Sanity Lemon Pepper (use code IBSGC10 for 10% disount)

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

1 cup (raw) Wild rice blend (or other rice you prefer), cooked per package instructions

Ingredients: Arugula Salad

3 cups Arugula, washed and dried

2 tablespoons pine nuts

1/4 cup parmesan cheese, freshly grated

Juice of one lemon (or two if it’s not very juicy)

An equal amount of olive oil (same amount as the lemon juice)

2 teaspoons Dijon mustard

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Season the chicken: Sprinkle the chicken breasts on both sides with lemon pepper, about 1 teaspoon per chicken breast.

(3) Cook the rice: Cook per package instructions, adding a tablespoon of butter to the water.

(4) Prepare the salad and the salad dressing: Wash and dry the arugula. Combine all dressing ingredients in a small jar and shake to combine. Grate the parmesan cheese. Toast the pine nuts in a dry frying pan over medium-high heat, stirring frequently.

Make-ahead note: At this point, you may keep the chicken and the salad ingredients in the refrigerator and keep the rice warm until you’re ready to cook the chicken and serve.

(5) Cook the chicken: In a frying pan large enough to cook the chicken in one layer, heat the olive oil and the butter. When sizzling, add the seasoned chicken, lemon slices, and capers to the pan. Pour the lemon juice over the chicken. Cook until nicely browned on one side, then flip and cook the other side. If the breasts are thick, you may need to cover the pan to cook the chicken through. Cut into the thickest part of one breast and make sure there is no pink and the juices run clear when you cut.

(6) Finish: Remove the chicken to a plate and add 2 more tablespoons of butter to the pan. Stir and scrape the pan so you get all the good juices and flavor into the pan juice.

(7) Toss the salad: Just before serving, put the washed arugula in a bowl, add the dressing and toss to combine. Sprinkle with the parmesan and toasted pine nuts.

(8) Plate and serve: Serve the chicken over the rice with the salad and lemon wedges on the side. It’s a delicious, healthy, low FODMAP, beautiful meal!

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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