Low FODMAP Cilantro Lime Quinoa with Chicken

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

1 cup dry quinoa

2 cups + ¼ cup low FODMAP broth, divided (I use prepared Fody Foods Low FODMAP Vegetable Soup Base)

2 teaspoon avocado oil (or other cooking oil)

1 to 1.25 pounds boneless, skinless chicken breasts or thighs, cubed

2 teaspoons low FODMAP taco seasoning (or make your own)

½ cup chopped green bell pepper (about ½ pepper)

1 cup loosely packed cilantro (about a ½ bunch)

⅓ cup green onion tops, green parts only (about 5-6 green onions)

¼ cup fresh lime juice (about 2-3 limes)

2 tablespoons garlic-infused olive oil

步驟

Rinse quinoa (if needed) and cook according to package instructions (or per your preferred method), using low FODMAP broth instead of water. I like to use an Instant Pot pressure cooker to cook the quinoa: 1-minute pressure cook on high, followed by 10 minutes of naturally releasing the pressure. When using an Instant Pot, the amount of broth needs to be reduced to 1.5 cups of liquid per 1 cup of quinoa.

Meanwhile, heat avocado oil in a skillet over medium-high heat. Toss chicken cubes in taco seasoning. Add chicken to skillet. Cook until the chicken is almost done.

Add the diced bell pepper and continue to cook until the chicken is done (edges are lightly browned and the inside is no longer pink), and the pepper pieces are fork-tender.

Place the remaining ¼ cup low FODMAP broth, cilantro, green onion tops, lime juice, and garlic-infused oil into a blender. Blend until smooth.

Add the cooked quinoa and sauce into the skillet with the chicken. Stir to mix.

Serve warm.

營養

• 卡路里: 387
• 總脂肪: 15.1 g
• 飽和脂肪: 2.2 g
• 反式脂肪: 0 g
• 膽固醇: 84.4 mg
• 鈉: 312.4 mg
• 總碳水化合物: 30.5 g
• 膳食纖維: 3.7 g
• 總糖: 1.1 g
• 蛋白質: 31.9 g