Tag Archives: olive oil

Lemony Grilled Chicken (low FODMAP)

Boneless skinless chicken breasts can get pretty boring. Chicken legs and thighs are much more flavorful, but they have a lot more saturated fat, so we mostly stick to chicken breasts here in the Dear household. The key to cooking flavorful chicken breasts is to marinate and not to overcook. This recipe for success keeps them flavorful and moist.  I decided to spice up my chicken breasts with a little lemony flavor. When my neighbor offered the use of his grill, I thought hey, why not. Well, I didn’t pick the right day because it started raining as soon as I got the meat on the grill. I ended up cooking the rest inside on my trusty grill pan, and it all worked out just fine.

For the marinade: lemon olive oil (it is delicious!) + lemon juice + lemon zest + dijon mustard + maple syrup.

lemony chicken ingredients

Here’s the marinade…I like to call it modern art.

lemony chicken marinade

Cut up your chicken breasts into long strips and marinate them for at least half an hour, but overnight would work too. Put the chicken onto skewers and grill on an outdoor grill or grill pan. It would also work to just bake them in the oven. Stop cooking as soon as the internal temperature reaches 165 degrees F.

lemony chicken grill

Serve with fresh lemons for garnish and a side of vegetables and your choice of whole grain (brown rice, quinoa, etc.).

lemony chicken low fodmap

 Lemony Grilled Chicken (low FODMAP)

Ingredients:
1 Tbs lemon olive oil
Zest of one lemon
1 Tbs fresh lemon juice
1 Tbs maple syrup
1 tsp dijon mustard
1 lb boneless skinless chicken breast, cut into long strips

Instructions:
1. Mix the olive oil, lemon zest, lemon juice, maple syrup, and mustard together.
2. Add the chicken and let marinate for at least half an hour or overnight.
3. Put the chicken on skewers or just lay the strips on a greased and heated grill. If you don’t have a grill you can bake them in the oven at 350 degrees F. Cook until the internal temperature reaches 165 degrees F.

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Simple Spring Chopped Salad (low FODMAP)

My mother-in-law is here visiting this week and requested a fresh Greek salad. I usually make this all summer long – it has tomatoes, cucumbers, feta, olives, lemon, olive oil, and dill. I decided to switch it up this time and add a few more ingredients, so it’s not technically a Greek salad. My new version is made of tomatoes, cucumbers, feta, olives, peppers, chickpeas, lemon, and olive oil. This is a very versatile salad. Add or subtract whatever ingredients you want. Any kind of herbs will really freshen it up as well. Here’s a version for for those that don’t like chickpeas or olives:

chopped salad 1
Here it is with with no chickpeas – more of a Greek salad without the dill.

chopped salad 2
Here’s the final version with all the ingredients!

Simple Spring Chopped Salad

Simple Spring Chopped Salad (low FODMAP)

Ingredients:
4 tomatoes, diced
1 large English cucumber, peeled and diced
1 yellow pepper, diced
1 cup canned chickpeas, drained and rinsed well
1/3 cup feta cheese, crumbled
1/3 cup olives,
chopped Fresh herbs such as dill, parsley, or basil
Juice of 1 small lemon or 1/2 large lemon
1 Tbs olive oil

Instructions:
1.  Add all ingredients to a large bowl and mix it up. It’s that easy!