Khichdi Inspired One Pot Low FODMAP Chicken and Rice packed with bell peppers, tomato, ginger & spices | Low FODMAP + Dairy Free
This recipe is sponsored by Case de Sante – providers of lab tested and certified Low FODMAP foods.
Out of all of the recipes I share on this blog, I think the ones I get the most excited about sharing are the FODMAP friendly dinners. Even though it’s been over a year since Mike’s successfully reintroduced most high FODMAP foods back into his diet I still love coming up with new recipes that fit the criteria because I remember how difficult they were to find during that time. To this day I still get comments almost daily on at least one Low FODMAP of someone thanking me for sharing a recipe that they’re actually able to eat. Words cannot describe how honoured that makes me feel.
So needless to say – I’m sooo excited about this One Pot Low FODMAP Chicken and Rice!
We’ve got some leftovers in the fridge that I keep eating one spoonful at a time. Every time I pass by the fridge I can’t help but stop and take a bite.
Can’t stop! Won’t stop! Let’s get to it.
Low FODMAP Chicken and Rice
As mentioned in the title, this dish is a riff off of a popular South Asian dish, Khichdi.
A few weeks ago Mike & I went with a few friends to watch a football match at a bar in town and I ordered the Khichdi having no idea what it was. Not exactly the thing you’d expect to eat in a British bar while watching football, but it was sooo good. As soon as I got home I set myself to work in the kitchen trying to see if I could recreate it without looking up a recipe.
As it turns out, while the version I had was delicious, it was in no way traditional. No surprise there really.
What is Khichdi?
Traditional Khichdi (Moong Dal Khichdi) is a simple rice and lentil dish that’s typically served to people recovering from illness because it’s so easy on the stomach. I actually found that last bit out after I decided to make a FODMAP friendly khichdi inspired chicken & rice making it feel even more providential that I decided to combine the two.
Much like the khichdi I had at the pub, this dish is in no way traditional, but I promise it’s every bit as good!
About this Low FODMAP Khichdi
Instead of using a rice & lentil mix this recipe just sticks with white rice. It’s more simple and gentle on the gut.
I’ve also decided to throw in some chicken breasts to make this a full meal.
Even with the addition of the chicken this is still easy to make and done in one pot. The end result is a veggie packed dish with chicken that’s both juicy and filling and rice that’s beyond delicious.
Low FODMAP Stock
Another thing that I’m also really excited about sharing today is the Casa de Sante range of high quality low FODMAP Certified (Lab tested for FODMAP) clean label products- especially their vegetable stock powder. I wish I had known about Casa de Sante products when Mike was in the middle of his low FODMAP diet because it would have made life so much easier.
Since the low FODMAP diet requires that you avoid certain foods that are known to trigger IBS symptoms, shopping for basic kitchen essentials poses a whole new level of difficulty. We were already carefully scanning food labels for traces of gluten but then we had to start looking for a whole new slew of ingredients at the same time. Sometimes we couldn’t find products that were safe to eat which meant that I had to start making my own ketchup, pesto and other condiments like that.
Low FODMAP Condiments
One thing that I was also never able to find in store was low FODMAP cooking stock. Most stocks are made with onion & garlic which are a big no-go for anyone attempting to make FODMAP friendly recipes.
Enter in: Casa de Sante Vegetable Stock Powder. Just mix 1 teaspoon of powder with 1 teaspoon of hot water and you’re all set. I tested this recipe a few times with the low FODMAP stock and with the organic Costco stock (containing onion & garlic) and Mike & I both agreed the Low FODMAP version tasted loads better.
This stock is:
- ✔️Gluten Free
- ✔️MSG Free
- ✔️Preservative Free
- ✔️Paleo
- ✔️Vegan
Whether or not you’re eating low FODMAP I’m sure you’ll love it as much as we do!
More Low FODMAP Recipes You Might Like
- One Pan Chicken and Rice
- Low FODMAP Sweet and Sour Chicken
- Paleo Turkey Burgers
- Low FODMAP Maple Mustard Chicken with Rosemary
- Baked Chicken Breast
- Balsamic Glazed Chicken Thighs & Carrots
One Pot Low FODMAP Chicken and Rice
Khichi Inspired One Pot Low FODMAP Chicken and Rice packed with bell peppers, tomato, ginger & spices | Low FODMAP + Dairy Free
Ingredients
- 4 skinless boneless chicken breasts, about 1 1/2 pounds
- 1/4 teaspoons sea salt
- 1/4 teaspoon black pepper
- 1 3/4 teaspoon ground cumin, divided
- 1 3/4 teaspoon paprika, divided
- 1 tablespoon neutral flavoured cooking oil
- 1 red & green bell pepper, each, chopped and deseeded*
- 1 large tomato, chopped
- 1 tablespoon ginger, chopped, fresh
- 1 teaspoon turmeric powder
- 1 cup white rice, uncooked
- 2 cups Casa De Santa Low FODMAP Vegetable Stock, make it by mixing 2 teaspoons of the stock powder with 2 cups hot water
- 2 cups spinach
Instructions
- Place the chicken breasts between two pieces of plastic cling wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. Sprinkle each side of the chicken with salt, pepper, 1 teaspoon cumin and 1 teaspoon paprika.
- Melt the oil in a large skillet over a medium high heat on the stove. Add the chicken breasts and cook each side for 5-7 minutes or until browned on each side. Remove the chicken from a skillet and set aside on a plate. The chicken doesn't need to be fully cooked yet because you'll be returning it to the heat shortly.
- Add the chopped bell peppers, tomato, and ginger to the same skillet and sauté for a few minutes to soften. Add the the remaining 3/4 teaspoons of cumin and paprika along with the turmeric powder to the skillet. Mix the spices into the vegetables to coat.
- Stir in the uncooked rice and mix until the rice is coated with both spice and vegetables. Pour the stock into the skillet and cover the rice. Carefully add the chicken back into the skillet, cover with a fitted lid and simmer over a medium-low heat for 20 minutes until the liquid is almost absorb. Stir the spinach into the pot, cover and cook until the liquid is fully absorbed and the spinach is wilted.
- Garnish with freshly chopped cilantro and serve.
Notes
Green bell peppers are high fodmap in large quantities. This recipe calls for 1 green pepper for the whole dish (serves 4 people) which would still make it low FODMAP for a single serving. If you'd prefer, feel free to just swap out the green pepper for another red pepper to avoid any potential problems!
Christine says
I’m new to fodmap recipes and tried this one tonight. After all the good comments I am surprised (& disappointed) I didnt like it one bit, and its not sitting well in my tummy. I love every ingredient, but for me I guess the combo doesn’t work. If I have leftovers tomorrow I’m going to toss the rice mixture and eat it with plain cooked rice and spinach on the side. Fingers crossed.
Sarah Nevins says
Hi Christine! Sorry to hear it didn’t sit well with you!
Low FODMAP diets can be tough, especially in the beginning, because everyone has different triggers. I remember my husband used to have problems with tomatoes for a while before he was able to add them back in even though they are considered low FODMAP. In the beginning he had to eat pretty basic so that he was able to identify exactly what caused him trouble and know what to avoid. Since you are new to the diet you might find that you also need to take things a bit slow in the beginning so that you can figure out what does and doesn’t work for you right now.
Susan Hayward says
I love this so yummy and easy
Sarah says
Thanks Susan!
Mandi says
I just made this tonight in my multicooker, it came out like risotto! I subbed the turmeric with curry powder, and omitted the spinach, plus I used my own homemade stock. Everything was sautéed before cooking on manual pressure for 10min, followed by a quick sauté to evaporate the last bit of liquid. It tastes awesome and a bit zingy. Will make again, most definitely.
Sarah says
Ooh I need to try this in my instant pot! So glad you liked it – thanks Mandi!
Sara says
Thanks for the great recipe! My 3 yr old daughter LOVED this dish but I made it on the stovetop and the rice turned out super mushy. Would love to do it in my Instant Pot next time. Sarah have you tried in your Instant Pot? Any tweaks to the rice/liquid proportions or cooking time? Thanks again!
Sarah Nevins says
Hi Sara! So glad to hear your 3 year old enjoyed it! I haven’t tried this dish in the instant pot but I’ve made a few other chicken and rice ones. In my experience instant pot rice dishes tend to be a lot more mushy than stove top ones, but still delicious if you don’t mind the texture. I recommend doing the first 3 steps as written (sautéing in the instant pot) and then adding the rice and stock and cooking on high for about 10 minutes. Hope that helps!
Sohnia Karim says
Can i use black rice
Sarah says
That should be fine! My understanding is that black rice takes a little longer to cook than white rice (black rice is 20-30 minutes whereas white rice is 15-20) so you may need to add an extra five or so minutes to the cook time. Hope that helps!
Kama says
Thanks for the quick, tasty dish. I was feeling extra lazy so I just threw all the ingredients in layers into my cast iron French oven, popped the lid on a left it to cook in the oven. It worked a treat and even the kids don’t mind it, which is great since the 9 year old is currently having to follow a low FODMAP diet due to IBS.
Sarah says
Thanks Kama!
Karen says
How long did you cook this and at
What temp?
Chantel says
Hello,
Could I use ground ginger instead? How much would I use?
Thank you 🙂
Sarah says
Hi Chantel! That works! For ground ginger you’ll only need 1/4 teaspoon
Naomi says
Made this tonight and substituted quinoa for the rice. Turned out great! Had to simmer a little longer to steam off the extra liquid but it was delicious in the end. Very happy with the results and I will be making it again. Thanks!
Sarah says
That’s so great! Quinoa sounds so good with this! Thanks for coming back and letting me know what you thought!
glassofwater says
Love this recipe, it has fallen right in to my rotation. The chicken comes out great, browned on the outside without being dry on the inside. Only one pot to clean.
I use homemade stock, brown rice, add whatever suitable extra veg I have, and toss in the tiniest pinch of cayenne to add a hint of heat. Lovely
Sarah says
Yay! That makes me so happy to hear! Thanks so much for taking the time to let me know what you think 🙂
ShakeItUp says
Thank you for the recipe! Tried it this weekend as is, and it was easy to cook & very good. BF who is not on the low fodmap diet also enjoyed 🙂
Sarah says
So happy you both liked it! Thanks for coming back to let me know what you thought!
LINDA MANGUM says
This recipe was amazing. I was researching a fodmop recipe to take to a friend who recently lost her mom, so decided to try this out. I love to cook and experiment so I did the same with this recipe. I’m sure it is excellent as-is, but the changes I made were:
* Added diced zucchini and sweet potatoes to the veggie mix since they didn’t want rice.
*Added some minced tumeric root with the ginger.
*After browning the chicken and sauteing the veggie mix, I added the chicken back in along with a half cup of chicken stock and let it simmer a bit. I didn’t add rice or the accompanying liquid.
It turned out amazing!! Will definitely be perusing your other recipes.
Sarah says
Hi Linda – so sorry for your friends loss! Thank goodness for people like you who are there with a warm plate of food and an open heart when times are tough!
Thank you so much for coming back to let me know what you thought and what you did differently. As someone who loves experimenting with recipes I love seeing what people do differently@