A simple, satisfying lunch bowl that works beautifully for an IBS flare or during the elimination phase of a low-FODMAP diet. Fragrant jasmine rice, lemon-herb chicken, crisp cucumber, and fresh spinach — gentle on the gut and genuinely delicious.
Cook the rice according to packet instructions. Fluff with a fork when done and set aside.
Slice chicken breasts into strips. Toss with garlic-infused oil, lemon zest, oregano, thyme, salt and pepper.
Heat a non-stick pan over medium-high heat. Cook chicken strips for 3–4 minutes each side until golden and cooked through. Squeeze over half the lemon juice in the last minute of cooking.
Divide rice between two bowls. Top with chicken, cucumber slices, spinach, cherry tomatoes and chives.
Drizzle with remaining lemon juice and a little extra garlic-infused oil to serve.
Why this recipe works
Garlic is high in fructans — one of the main FODMAP triggers for IBS. However, fructans are water-soluble, not oil-soluble, which means they don't transfer into oil during infusion. Garlic-infused olive oil gives you all the flavour with none of the FODMAP load — one of the most useful low-FODMAP cooking tips. Chives are also low-FODMAP and add a mild onion flavour without the fructan content of onion or garlic.
Michelle works with women managing gut health, chronic illness and immune conditions through 1:1 health coaching.
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