Low FODMAP Lemon Pepper Chicken

Total time30 min

Prep time10 min

Cook time20 min

Bright, citrusy, and deeply savory, this pan-seared chicken is the kind of weeknight dinner that feels far more impressive than the effort it takes. A bold crust of coarsely ground black pepper and fresh lemon zest locks onto each breast before it hits a hot skillet, building a gorgeous golden sear that sets the whole dish up for success. The trick to getting that classic garlic flavor without the digestive fallout is garlic-infused oil — the aromatic compounds infuse into the oil during production, so you get all the depth with none of the fructan load that makes traditional garlic a problem. Scallion green tops pull the same duty in the pan sauce, adding a mild oniony note that's well within safe limits. That sauce — built from chicken broth, fresh lemon juice, and a quick cornstarch slurry — comes together in minutes right in the same skillet, picking up every bit of flavor left behind from the sear. The result is a silky, tangy finish that coats the chicken beautifully and makes the whole plate feel restaurant-worthy. Serves four, so it's just as good for a family dinner as it is for meal-prepping lunches through the week.

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Ingredients

4 servings

4 boneless, skinless chicken breasts (about 6 oz each)
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1 tsp kosher salt
1 ½ tsp coarsely ground black pepper
1 tsp lemon zest (from about 1 lemon)
2 tbsp garlic-infused oil, divided

For the pan sauce

1 tbsp unsalted butter
½ cup chicken broth
3 tbsp fresh lemon juice (from about 1 ½ lemons)
1 tsp cornstarch
1 tbsp cold water
2 tbsp scallion green tops, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.

For serving

1 tbsp fresh flat-leaf parsley, chopped (optional)
lemon wedges, for serving (optional)

Instructions

1
Pat the chicken breasts dry with paper towels. In a small bowl, combine the salt, coarsely ground black pepper, and lemon zest. Press the mixture firmly onto both sides of each breast to coat evenly.
2
Heat 1 1/2 tbsp of the garlic-infused oil in a 12-inch skillet over medium-high heat until shimmering. Add the chicken breasts smooth-side down and sear undisturbed for 5–6 minutes, until the underside is deep golden and releases easily from the pan.

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