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Low FODMAP Cajun Chicken with Dirty Rice

Serves: 4

Prep Time: 15 minutes

Cook Time: 40 minutes.


4 Bone-in Chicken Thighs (about 1 lb.)

2 Tbsp. Garlic Oil

1 Tbsp. Casa de Sante Low FODMAP Cajun/Creole Seasoning

3/4 tsp. Salt

1/2 cup Yellow Bell Pepper, chopped

1/2 cup Orange Bell Pepper, chopped

4 Campari Tomatoes, chopped

1 cup Zucchini, sliced

1 cup Summer Squash, sliced

2/3 cup Jasmine Rice

1.5 cups Water

¼ tsp. Paprika

1/2 tsp. Casa de Sante Low FODMAP Tuscan Herb Mix

2 Tbsp. Fresh Parsley, chopped


Preheat your oven to 375 degrees Fahrenheit. Dry the chicken thighs well and season both sides with the cajun seasoning and ½ tsp. salt. Heat 2 tablespoons of garlic oil over medium heat in a Dutch oven, or medium-high heat in a stainless skillet. Add the chicken thighs in skin side down. Allow the chicken to sear for 2-3 minutes. Once the chicken skin is crispy, flip the chicken over and allow it to cook on the other side for an additional three minutes. Remove the chicken from the pan and place them skin side up on a sheet pan. Place the sheet pan in the oven and cook for about 20 minutes, or until the chicken registers 165 degrees internally.

In the same pan, add the chopped peppers and saute over medium heat. Once the peppers start to soften, add the tomatoes. Add the jasmine rice and stir everything together to coat the rice and brown the rice slightly. Add the water and when the water comes to a boil, reduce to a simmer and cover it for 15 minutes, or until fluffy.

Toss sliced squash with Casa de Sante Low FODMAP Tuscan Herb Mix, paprika and remaining salt. Lay flat on a sheet pan and roast at 375 for 15 minutes, then flip and roast for another 15, or until both sides are golden.  

Arrange chicken on top of the rice and zucchini and garnish with chopped parsley. Enjoy!


Nutrition Info (for 4 servings)

Calories: 485.25

Protein: 21.5g

Carbohydrates: 31.75g

Fat: 30g


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