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!
Courtney says
Hello, thanks so much for sharing this recipe! Super excited to try it out, are there any low fodmap easy kitchen substitutes for the Casa De Santa Low FODMAP Vegetable Stock?
Sarah Nevins says
Hi Courtney!
Without just using another low fodmap premade stock, there isn’t really an easier stock substitute exactly, but there are a couple of things you could try.
You could just use water + salt in place of stock. This won’t be quite the same as you’ll be missing a bit of depth from the other stock flavors, but that might not be so noticeable here since there’s a lot of other spice/seasoning going on. Try 2 cups water with 1 teaspoon salt (this doesn’t include the 1/4 teaspoon salt needed to season the chicken). After cooking, taste and season with more salt as you see fit.
Another thing you could try on a similar note: add water + gluten free soy sauce/ tamari (for the umami). A splash of soy sauce/tamari is my go to for adding richness and depth to a lot of my low fodmap (and vegan!) recipes. In this case I would mix in 1 tablespoon soy sauce/tamari in with the 2 cups of water and then taste and season with more soy or salt at the end.
Since you’re playing around with the salt with these substitutes I recommend keeping a lemon or lime on hand in case you need to tone down the salt. If you feel like your rice is too salty with the soy/extra salt, the acid from a squeeze of lemon or lime juice mixed should help balance it all out again.
I hope this helps and I hope you enjoy this recipe!
Kathy B says
Love when a recipe comes out looking JUST like the picture! This was delicious and super easy and all my diet restricted family members loved it! I definitely scooped up a few extra spoonfuls as I was cleaning up the kitchen…even better after sitting for a while.
Sarah Nevins says
Thank you so much Kathy – I love hearing that! 🙂
rhiannon hodges says
Very tasty, will definitely make again
Sarah Nevins says
So glad to hear that – thanks so much!
Beth says
Delicious!!
Sarah Nevins says
Thanks Beth!
Phil Dear says
This dish is gorgeous I have made it loads so easy to make I usually once chicken is cooked break it into small chunks , the rice ends up perfectly only thing you have to do is make sure it doesn’t stick to the pan. I have also frozen this in batches, thanks Phil
Sarah Nevins says
Hi Phil! I’m so glad to hear how much you’ve enjoyed this! Thank you so much for taking the time to come back and let me know what you think 🙂
Eva says
Do you have tips on making this in the instant pot?
Looks great!
Sarah Nevins says
Hi Eva! I haven’t tried making this recipe in the instant pot, but if you follow the recipe method and cooking instructions in my coconut lime chicken and rice (recipe here: https://www.asaucykitchen.com/instant-pot-coconut-lime-chicken-and-rice/)
I’m almost certain that it would work here as well! So basically the steps would look like this:
1. Saute the veggies in the instant pot
2. Add the rice and spices
3. Stir in the stock
4. Add the chicken to the pot and submerge fully
5. Cook on high pressure for about 10 minutes, let the pot depressurise at least 10 minutes
You can leave the chicken in whole breasts or shred and then mix back into the rice. You can also brown the chicken breast first in the instant pot just as you do in this recipe. Browning the outside of the chicken might give you a bit more flavor in the final dish.
Hope this helps!
Sharon says
Hi, does this recipe freeze well? Thank you!
Sarah Nevins says
Hi Sharon! Yes it does – I just recommend adding a bit of stock or water to the rice when you heat it back up. Sometimes frozen rice/chicken dishes can get a bit dry after defrosting so the added liquids will just add a bit moisture back to the dish.
Not happy says
Where is the recipe? I searched and there was talk about it but no recipe. Pissed me off. Don’t appreciate having to look at all your ads and you don’t even deliver the dang recipe that was promised. Not impressed.
Sarah Nevins says
Hi there! Not too sure why you weren’t able to find the recipe as it’s definitely there.
There’s a button you can click at the very top of the page titled ‘jump to recipe’. This will bring you right to recipe and past all the content/ads. If you’re on a mobile device that button can be found right under the title at the top highlighted by a big yellow bar. On desktop it can be found right next to the title to the right with a yellow arrow. On both desktop and mobile you can find this button without scrolling.
While I totally appreciate that ads on websites can be a pain sometimes, they are important for content creators. Websites like this cost a lot of time and money to run and are accessible free of charge.
Christine says
I had no problem finding the recipe. It’s your problem only. Why so nasty?
Jacques says
As an old commercial said “Oils aint oils”. You mention avocado oil in the ingredients and coconut oil in the recipe.
Sarah Nevins says
Hi Jacques! My mistake – thanks for pointing that out to me! I often use different oils depending on the recipe and I think my brain goes into auto pilot sometimes and forgets which is which.
Any neutral flavoured cooking oil should work here. Coconut oil also works even though it usually does impart a slight coconut flavour because in this recipe – that flavour compliments that overall flavour of the dish.
Elizabeth says
I used garlic infused olive oil and brown basmati. Needed 30 minutes.
Sarah Nevins says
Ooh that’s great to know about using brown rice!