25-minute lemon pepper chicken (low FODMAP)
25 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4 • This is a simple and delicious one-pan lemony stir fry. It’s a perfect weeknight meal and makes a great next-day lunch if you’re lucky enough to have leftovers!
Ingredients
1 cup jasmine rice (or whatever white rice you prefer—brown rice is fine but it takes longer to cook)
1 3/4 cups low FODMAP chicken broth (I like Whole Foods Organic 365 brand)
1 tablespoon butter or toasted sesame oil
1 1/2 pounds boneless, skinless chicken - cut into bite-size pieces
1/4 cup gluten-free, low sodium soy sauce (plus more for serving)
1 tablespoon Smoke N Sanity Lemon Pepper (Use code IBSGC10 for a 10% discount)
OR juice of 1/2 lemon and 1/2 teaspoon pepper
2 tablespoons toasted sesame oil
2 heads broccoli (florets only)
1 can sliced water chestnuts, drained
2 carrots grated
1 tablespoon corn starch or arrowroot
1/4 cup water
One lemon cut in wedges for serving
Peanuts (roasted and salted) - optional for serving
Directions
Put rice, chicken broth, and butter or toasted sesame oil in a saucepan. Bring to boil. Cover, and reduce heat to the lowest possible setting and cook for 20 minutes. (You may also cook your rice in water but the chicken broth adds protein and flavor to the rice that is quite wonderful.)
Meanwhile, cut chicken into bite-size pieces. Put in a bowl with soy sauce, lemon pepper, or lemon juice and pepper, and set aside.
Cut broccoli florets into bite-size pieces and grate carrots.
Heat 1 tablespoon of toasted sesame oil in a medium to a large frying pan over medium-high heat. When oil shimmers add marinated chicken a few pieces at a time (so the pan stays hot while you’re adding the chicken). Make sure the chicken fits in the pan in one layer so it cooks quickly and doesn’t steam. If the pan isn’t large enough, cook the chicken in two batches.
Cook until all chicken pieces are just cooked through (don’t overcook or it will get dry).
Remove chicken from pan and set aside.
In the same pan, add 1 tablespoon of toasted sesame oil and heat. When the oil shimmers, add the broccoli and toss to coat broccoli with oil. Continue cooking until broccoli starts to soften. Add 1/4 cup hot water, cover, and let broccoli steam for a few minutes just until fork-tender but still bright green.
Add the chicken back to the pan with the grated carrots and water chestnuts. Heat through. Add another 1/4 cup hot water. When the sauce begins to boil, combine the cornstarch or arrowroot with a couple of tablespoons of cold water then mix it into the sauce. The sauce will thicken pretty quickly. If it gets too thick, add some very hot water.
Check the taste and add more soy sauce, salt, and a good grinding of black pepper to suit your taste.
Divide the rice in bowls and spoon the chicken and vegetables over the top. Spoon on a little of the sauce from the pan, a squeeze of lemon juice, and a sprinkling of roasted peanuts if desired.
Eat and enjoy every bite because you can!
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