Oral Allergy Syndrome Friendly Basil-Rosemary Baked Chicken Breasts with Brown Rice & Carrots

Total time1 hr 5 min

Prep time15 min

Cook time45 min

Oral Allergy Syndrome Friendly Basil-Rosemary Baked Chicken Breasts with Brown Rice & Carrots

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Ingredients

4 servings

For the chicken

4 boneless, skinless chicken breasts (about 6 oz each)
2 tbsp olive oil
Filippo Berio Olive Oil 25.3 fl oz Filippo Berio Olive Oil 50.7 fl oz Bertolli Cooking Olive Oil 50.72 oz Pompeian Olive Oil Classic Mediterranean - 16 Fl. Oz.Vigo® 100% Pure Olive Oil
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2 tbsp fresh basil, finely chopped
1 tbsp fresh rosemary, finely chopped
½ tsp dried thyme
½ tsp salt

For the carrots

4 medium carrots, peeled and cut into 1-inch pieces
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked carrot in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid carrot, tap it and change its rating to Red.
1 tbsp olive oil
¼ tsp salt

For the rice

1 ½ cups long-grain brown rice
3 cups low-sodium chicken broth
¼ tsp salt

For serving

1 tbsp fresh parsley, chopped (optional)
Omit this
This ingredient likely doesn’t work for the diet.

Instructions

1
Preheat the oven to 400°F (205°C). Lightly coat a 9x13-inch baking dish with a small drizzle of olive oil.
2
In a small bowl, stir together 2 tbsp olive oil, the basil, rosemary, thyme, and 1/2 tsp salt until combined. Pat the chicken breasts dry, then rub the herb mixture evenly over all sides of each breast.

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