Pineapple chicken and coconut rice (low FODMAP)

30 Minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Pineapple and summer are a great combination and this quick tropical chicken is a marvelous dinner with our best coconut rice. We used pineapple in the marinade to make the chicken nice and tender but don’t marinate too long - 15 minutes is just right.

Ingredients

3 packed tablespoons dark brown sugar

2 tablespoons rice vinegar

2 tablespoons gluten-free low sodium soy sauce

2 tablespoons olive oil, plus more for cooking

2 teaspoons Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for a 10% discount)

OR 1 teaspoon kosher salt and 1 teaspoon Gourmend garlic scape powder (use code IBSGC15 for a 15% discount)

1/8 teaspoon ground cayenne pepper

1/2 teaspoon freshly ground black pepper

1 cup diced fresh pineapple (1/2-inch chunks)

4 green onions (green part only) chopped

2 tablespoons finely chopped fresh cilantro (or chives if you don’t like cilantro)

2 tablespoons finely grated fresh pineapple, including accumulated juices

1 1/2 pounds boneless, skinless chicken breasts, cut into 1 1/2-inch chunks

Cooked coconut rice, for serving

Directions

To make the marinade: In a large bowl, stir together the brown sugar, rice vinegar, soy sauce, 2 tablespoons of the olive oil, essence of garlic salt or salt, garlic scape powder, ground cayenne, and black pepper.

To make the pineapple salsa: Transfer 1 tablespoon of the marinade mixture to a separate medium bowl and add the diced pineapple, green onions, and cilantro or chives. This is your pineapple salsa; toss until well mixed and set aside.

Add the grated pineapple and its juices to the marinade mixture in the large bowl, then add the chicken and toss to coat. Set aside to marinate at room temperature for 15 minutes (and no longer).

Once the chicken is done marinating, heat a large nonstick skillet over medium-high heat and add enough olive oil to lightly coat the bottom of the pan. Add the chicken pieces in a single layer (leaving any marinade behind) so that they don’t touch and let cook until the bottoms are browned, 2 to 3 minutes. Continue cooking, stirring occasionally, until browned on all sides and no longer pink on the inside, 4 to 5 minutes more.

Serve the chicken over our best coconut rice (or plain steamed rice if you prefer) and top with the pineapple salsa.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main courses you might enjoy