2 cups uncooked brown rice (or white rice if brown rice bothers your stomach)
2 cups low-FODMAP chicken broth
2 cups water
1 (540 ml) can chickpeas
3 red peppers, diced
½ cup chopped green onions
½ large (312g package) package of spinach
2 ½ tbsp chilli pepper
4 tsp cumin
2½ tsp turmeric
1 tbsp olive oil
Salt & pepper to taste
5 chicken breasts
~ 1 tbsp garlic infused oil
Healthy sprinkle of chili powder
Salt & pepper to taste
Chopped fresh cilantro
1. Start with adding olive oil to a medium to large pot and heat on medium heat.
2. Once the oil is hot add the diced peppers and green onions and cook until they start to soften. Approximately 2- 5 minutes.
3. Next, add the water and chicken broth to the pot along with the rice.
4. Bring the rice mixture to a boil and reduce heat and simmer on low for 20 mins, or until all of the liquid has disappeared and the rice is cooked.
5. While the rice is cooking you can cook your quinoa in a separate medium pot.
6. Fill the pot with 2 cups of water and the quinoa and bring to a boil.
7. Once boiling, reduce heat and simmer for ~ 20 mins or until water has disappeared and quinoa is cooked through.
8. Once the rice is cooked, turn off the heat and add the drained and rinsed chickpea to the pot along with all the spices ( turmeric, chili powder, cumin, salt & pepper) and stir together.
9. Once mixed thoroughly you can add the cooked quinoa and str in evenly.
10. If you want to add some more protein to the meal you can add more chickpeas or you can bake some chicken breast to put on top.
11. Seasoned the chicken with the garlic-infused oil, salt, pepper, and chili powder.
12. Bake the chicken breast in the oven at 350 degrees from 20- 30 mins or until cooked thoroughly and you see no more pink.
13. Finally, top your rice and quinoa bowl with your cooked chicken and garnish with some chopped fresh cilantro and a couple of wedges of fresh limes.
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods! Also, keep in mind the concept of FODMAP stacking. If you have a lot of foods that contain FODMAPs in one meal, even if not in high-FODMAP portions, the accumulation can lead to symptoms.