Nutrition is one of the pillars of The Living Very Well Method™. One of the first steps is determining a proper diet. A low FODMAP diet is sometimes necessary due to gut infections or intestinal distress. This low FODMAP Cilantro Lime Chicken is an easy Tex-Mex recipe that will become a dinner staple for anyone in your household.
This recipe has just eight ingredients and can be served with another low FODMAP veggie and potatoes or in a burrito bowl.
Why You’d Need a Low FODMAP Diet
If someone’s every mentioned they are on a FODMAP diet, they are typically talking about a diet low in FODMAP, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polys. These short-chain carbohydrates are poorly absorbed in the small intestine, which can lead to small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome, or yeast overgrowth.
The five carbs that are FODMAPs are:
- Fructose – Fruits, honey, high-fructose corn syrup, agave
- Lactose – Dairy
- Fructans – Wheat, onions, garlic
- Galactans – Legumes, such as beans, lentils, and soybeans
- Polyols – Sugar alcohols and fruits with pits or seeds, such as apples, avocados, cherries, figs, peaches, and plums.
Why this Recipe is Low FODAMAP
It’s important to note that some foods that are high in FODMAP are fine in smaller quantities, such as garlic, cilantro, and brown sugar found in this Low FODMAP Cilantro Lime Chicken. Everyone’s tolerance and dietary needs are different, so do what’s best for you. If you need more info on serving sizes, check out the FODMAP Friendly website or app.
Cilantro is low FODMAP in servings of 1 cup or less
Garlic-infused oil is a popular way to add garlic to your diet. Garlic is a high FODMAP food, however the infusion of garlic is a small enough quality to not cause digestive issues.
Brown Sugar is low FODMAP in servings of 1/4 cup
Lime juice is low FODMAP in servings of 1 cup or less.
Ground cumin is low FODMAP in servings of 1 teaspoon.
How to Make Low FODMAP Cilantro Lime Chicken
You can take a couple of methods to cook the chicken after it’s marinated for up to two hours. I marinated mine for one hour, and it still had a robust flavor. If you don’t have time to marinate for two hours, one-hour works.
I used my traditional oven to cook the chicken. If you go this route, preheat your oven to 450 degrees Fahrenheit and cook in a baking dish for 15 minutes or until the internal temperature reaches 165 degrees Fahrenheit. Let rest for 5 minutes.
Air-fryers are a popular way to cook this and take less time to cook. To cook with an air-fryer, preheat to 375 degrees Fahrenheit. Place chick in the air-fryer and cook for six minutes. Flip and continue cooking for an additional 4 to 6 minutes or until the internal temperature reaches 165 degrees Fahrenheit. Let rest for 5 minutes.
Serve with rice and roasted potatoes, or make it into a burrito bowl. Something to consider is that tomatoes are high-FODMAP in servings of more than 65 grams (1/2 a tomato).
Try this recipe, and let me know what you think in the comments.
Low FODMAP Cilantro Lime Chicken
- 1/2 cup fresh cilantro, chopped
- 1/4 cup fresh lime juice
- 2 tbsp garlic infused olive oil
- 2 tbsp extra virgin olive oil
- 2 tsp brown sugar
- 1/2 tsp ground cumin
- 1/2 tsp sea salt
- 2 large chicken breasts
- Place cilantro, lime juice, garlic-infused oil, olive oil, brown sugar, cumin, and salt in a blender. Blend until the cilantro is processed into tiny pieces.
- Place chicken in the bottom in a sealable container. Pour cilantro lime marinade over the chicken and turn to coat. Refrigerate for 2 hours.
- Preheat the oven to 450°F. Transfer the marinated chicken to a baking dish and discard any remaining marinade. Bake for 15 to 18 minutes, or until chicken reaches 165°F. Let rest for 5 minutes.
- Slice and serve warm with another low FODMAP side dish
Michael is a functional health coach and sports nutritionist based in Austin, Texas. He has a master’s degree in kinesiology from the University of Texas and advanced certification in sports nutrition from the International Society of Sports Nutrition.
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