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Low FODMAP Chicken & Lentils
Our Low FODMAP Chicken & Lentils is an easy one-pan meal that you can get on the table in less than an hour.
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Makes: 6 Servings
Calories: 619 kcal
Ingredients:
- 3- pounds (1.4 kg) chicken thighs (about 6 pieces), bone-in, skin on
- Kosher salt
- Freshly ground black pepper
- 2 tablespoons Garlic-Infused Oil, made with olive oil or purchased equivalent
- 1 cup (64 g) chopped scallions, green parts only
- 1 red bell pepper, cored and cut into ½-inch (12 mm) thick strips
- 1 ½ teaspoons ground coriander
- 1 ½ teaspoons dried oregano
- 1 ½ teaspoons smoked paprika
- 1, 28- ounce (794 g) can diced tomatoes
- 1 cup (240 ml) low FODMAP chicken stock
- 1/4 cup (56 g) dried red lentils, rinsed
- ¼ cup (8 g) chopped flat-leaf parsley
Preparation:
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Season the chicken on all sides with salt and pepper. Add oil to large, cold, straight-sided skillet and place chicken thighs in pans, skin-side down. Place over low-medium heat and cook for several minutes, about 8 minutes or so, or until the skin is crisped. The crisped skin is a must. Flip the thighs over and cook for a few more minutes, then remove from pan. The chicken should be a little more than halfway cooked through.
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Add scallions and red bell pepper strips to pan and sauté over low-medium heat for a few minutes or until beginning to soften, then stir in coriander, oregano and smoked paprika and cook for 30 seconds, combining everything well.
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Stir in the canned tomatoes, stock and lentils, nestle the chicken back into the pan, skin-side up, cover and bring to a boil. Adjust heat and maintain a low simmer for about 25 to 30 minutes or until the chicken is cooked through and the lentils are soft. Taste and adjust seasoning, if desired. Garnish with parsley right before serving. Leftovers can be refrigerated in an airtight container for up to 3 days.
Notes:
Tips
- I like this dish as is, but occasionally I like it brightened with a little acid. Right before serving you could stir in a little vinegar. You could try red wine, or balsamic, or sherry vinegar. Sherry vinegar hasn’t been lab tested for FODMAPs, but you could test it on yourself during your Challenge Phase to see if you tolerate it as I do.
Nutrition Facts
Low FODMAP Chicken & Lentils
Amount Per Serving
Calories 619
Calories from Fat 387
% Daily Value*
Fat 43g66%
Saturated Fat 10g50%
Cholesterol 222mg74%
Sodium 371mg15%
Potassium 740mg21%
Carbohydrates 15g5%
Fiber 3g12%
Sugar 4g4%
Protein 42g84%
Vitamin A 583IU12%
Vitamin C 13mg16%
Calcium 64mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.