Low FODMAP Glazed Carrots Chicken Bowl

Total time50 min

Prep time15 min

Cook time35 min

4.9

(22)

Tender, crispy-skinned chicken thighs sitting on fluffy jasmine rice and topped with sticky, ginger-kissed glazed carrots — this bowl is the kind of weeknight dinner that feels way more special than the effort involved. The glaze comes together with tamari, brown sugar, rice vinegar, and ground ginger, reducing down in the same skillet used to sear the chicken so every bit of flavor gets put to work. Eating this way can feel limiting when you're scanning ingredient labels at the store, but this recipe is built from the ground up with gut-friendly choices that don't sacrifice a single bit of depth. Garlic-infused oil delivers that savory backbone you'd normally get from whole garlic, and only the green tops of the scallions are used as a finishing garnish — a small detail that makes a real difference. The carrots are cooked until just tender and then glazed hard over high heat, so they caramelize beautifully without turning mushy. Each bowl gets a full, satisfying portion of rice, a golden chicken thigh, and a generous pile of those lacquered carrots, making it a complete meal that serves four without any complicated swaps or specialty products.

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Ingredients

4 servings

For the rice

2 cups jasmine rice, rinsed
3 cups water
½ tsp salt

For the chicken

4 bone-in, skin-on chicken thighs (about 2 lb total)
1 tsp salt
½ tsp black pepper
½ tsp smoked paprika
2 tbsp garlic-infused oil, divided

For the glazed carrots

1 lb carrots, peeled and cut into ½-inch coins
2 tbsp brown sugar
2 tbsp tamari
1 tbsp rice vinegar
½ tsp ground ginger
¼ cup water

For serving

3 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
1 tsp sesame seeds (optional)

Instructions

1
Combine the rinsed jasmine rice, 3 cups water, and 1/2 tsp salt in a medium saucepan. Bring to a boil over high heat, then reduce to the lowest setting, cover tightly, and cook for 15 minutes until the water is fully absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
2
While the rice cooks, pat the chicken thighs completely dry with paper towels. Season all over with 1 tsp salt, black pepper, and smoked paprika.

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