Perfect Teriyaki Chicken Breasts and Fried Rice (low FODMAP)
20 Minutes prep • 20 Minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Step 1
Moist, flavorful, and one of the simplest recipes that will turn out delicious chicken every time! Throw your cooked rice in the pan after you’ve finished cooking the chicken so the rice gathers the flavor and juices from the chicken and the seasoning. It makes a perfect bed for this wonderful chicken. I used my Fancy Oven Rice, but you can use any rice you have on hand.
Ingredients
2 cups cooked rice (3/4 cups uncooked white rice or 1/2 cup uncooked brown rice)
4 chicken breasts, boneless, skinless
2 tablespoons garlic-infused olive oil
2 tablespoons Smoke N Sanity Teriyaki seasoning (this seasoning is low FODMAP and very low sodium)
2 tablespoons of parsley, chopped
Directions
(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken for your chicken recipe. Remove chicken breasts from the package and slice them horizontally. Season both sides of each breast lightly with Kosher salt and lay them on a rimmed plate or baking dish. Cover the dish with plastic wrap and refrigerate until ready to use or at least 4 hours before cooking.
(2) Cook the rice: If you don’t have a couple of cups of cooked rice leftover from something like my Fancy Oven Rice, then cook 3/4 cup uncooked white rice or 1/2 cup uncooked brown rice per package instructions.
(3) Cook the chicken: When ready to cook the chicken, preheat the oven to 300 and put a plate in the oven to warm. Put the oil in the frying pan and warm over medium-high heat. Sprinkle the chicken on one side with teriyaki seasoning and, once the oil is hot in the frying pan, lay the chicken breasts seasoned side down in the pan. Don’t overlap chicken pieces. Just lay them in one layer and cook in two batches if needed (adding a bit more oil before adding the second batch). The oil should sizzle but not smoke when you put the chicken in.
(4) Season the chicken: Sprinkle the top side of the chicken as it cooks. Cook for about 5 minutes until it’s nicely browned on the bottom. Flip the chicken and cook for another 3 - 5 minutes until nicely browned and just done in the middle.
(5) Remove the chicken and fry the rice: When the chicken is cooked, remove it to the warmed plate and keep it in the warm oven until ready to serve. Add the cooked rice to the pan in which you cooked the chicken. Stir and scrape the bottom of the pan to get all the good flavor into the rice. Cook for about 5 minutes until the rice is warmed through and well combined with the pan flavoring.
(6) Plate and serve: Put a scoop of rice on each plate and lay the chicken on top of the rice. Sprinkle with chopped parsley. Serve alongside one of our fabulous low FODMAP salads.
Eat and enjoy every bite because you can!
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