Low FODMAP Lemon Herb Chicken and Quinoa Bowl

Total time50 min

Prep time15 min

Cook time35 min

Low FODMAP Lemon Herb Chicken and Quinoa Bowl

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Ingredients

4 servings

For the quinoa

1 cup quinoa, rinsed
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2 cups water
¼ tsp salt

For the chicken

4 bone-in, skin-on chicken thighs (about 2 lb total)
1 tsp ground turmeric
1 tsp dried oregano
½ tsp ground cumin
½ tsp salt
¼ tsp black pepper
1 tbsp olive oil

For the vegetables

2 medium zucchini, cut into ½-inch half-moons
1 cup cherry tomatoes
Ingredient note
A serving of up to about 1/4 cup of cherry tomato is low in FODMAPs. This recipe works out to right about that much per serving, so it is likely Low FODMAP, though it does not leave room for a second helping. If you prefer to always avoid cherry tomato, please tap it and change its rating to Red.
1 tbsp olive oil
¼ tsp salt

For the lemon-herb dressing

3 tbsp fresh lemon juice (from about 1 large lemon)
1 tsp lemon zest
3 tbsp olive oil
2 tbsp fresh parsley, finely chopped
1 tbsp fresh chives, finely chopped
½ tsp dried thyme
¼ tsp salt

For serving

2 cups baby spinach
Ingredient note
A serving of up to about 2 1/2 cups of baby spinach is low in FODMAPs. This recipe contains only about 1/2 cup per serving, making it likely Low FODMAP. If you prefer to always avoid baby spinach, please tap it and change its rating to Red.
1 medium avocado, sliced (optional)
Ingredient note
A serving of up to about 1/3 of an avocado is low in FODMAPs. This recipe contains only about 1/4 of an avocado per serving, making it likely Low FODMAP. If you prefer to always avoid avocado, please tap it and change its rating to Red.

Instructions

1
Preheat the oven to 425°F (220°C). Combine the quinoa, water, and 1/4 tsp salt in a large saucepan and bring to a boil over high heat. Reduce the heat to low, cover, and cook until the water is fully absorbed and the quinoa tails have unfurled, about 15 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
2
While the quinoa cooks, toss the zucchini and cherry tomatoes on a sheet pan with 1 tbsp olive oil and 1/4 tsp salt until evenly coated. Spread in a single layer and roast on the upper rack until the zucchini is tender and lightly browned at the edges and the tomatoes have burst, 18–20 minutes.

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