So so good. Tender, juicy chicken, topping moist flavorful rice. Easy on the tummy, and low in FODMAPs. What a winner for the whole family!
My Parmesan Chicken Tenders with Garlic Rice has the simplicity and ease of one-pan preparation, which I adore. It uses chicken tenders, which you can buy without trimming (another win), and staples you have already in your kitchen.
Make this tonight and the kids will ask for thirds!
You may notice the ‘garlic’ in the ingredients. Read closely and you will see it in an oil base. I use low-FODMAP infused oils to incorporate the flavor of garlic (and onion) frequently, WITHOUT THE HIGH-FODMAP CARBOHYDRATES! Since FODMAPs are not dissolved or soluble in oil, these are a perfect way to add flavor to a recipe without flaring your IBS.
Make these a pantry staple for you: see my low-FODMAP Grocery Shopping List and low-FODMAP Recipe Swap to learn other great ways to modify recipes.
For other amazing chicken recipes- check out my full low-FODMAP Best Chicken Recipe Collection!
You may also love my:
- Cheesy Chicken, Broccoli & Rice Casserole; Low-FODMAP & Gluten-free
- Low-FODMAP 30-Minute Creamy Tuscan Chicken
- Low-FODMAP Sheet Pan Chicken Caprese
- Low-FODMAP 30-Minute Skillet Chicken Cacciatore
- Low-FODMAP One-Skillet Sundried Tomato, Feta and Spinach Stuffed Chicken Breasts
- Low-FODMAP Chicken Cordon Bleu Casserole
- Easy Low-FODMAP & Gluten-free Chicken Baked Ziti Casserole
Or check out over 600 more low-FODMAP recipes on the blog! IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
One-Pan Parmesan Chicken Tenders with Garlic Rice; Gluten-free
Delicious, low-FODMAP, gluten-free 30-minute recipe for one-pan Parmesan Chicken Tenders with Garlic Rice. IBS-friendly!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- 1 pound uncooked, boneless, skinless chicken tenders
- 1/2 teaspoon salt and pepper, plus to taste
- 2 tablespoons olive oil, or avocado oil
- 3 tablespoons unsalted butter*
- 1/2 cup dry white wine*
- 1 & 1/2 cups of uncooked white, or brown rice
- 3 cups low-FODMAP chicken broth or stock*
- 1/2 cup grated Parmesan cheese*
- 1 tablespoon garlic-infused olive oil*
- Lemon slices and minced fresh parsley, for serving
Instructions
- Pat tenders dry and season with salt and pepper on both sides
- Heat olive oil or avocado oil in a large skillet or Dutch Oven over medium, then add the chicken tenders and sear for 2-3 minutes per side until browned and cooked through
- Set aside on a covered plate for later
- Turn down the heat, and add the butter to the saucepan, allow it to melt on medium-low
- When butter is melted, pour in the white wine, and stir to cook for approximately 5 minutes, deglazing the pan
- Remove 3 tablespoons of the pan sauce for later use, then add the uncooked rice to the pan, and pour in the chicken broth
- Increase heat to medium, cover, and allow to simmer for about 20 minutes, until the rice is tender and cooked to your preference, stirring occasionally (this may be a little longer, depending on your choice of rice)
- Once cooked, stir the garlic-infused oil into the rice, then sprinkle with Parmesan
- Remove from heat and cover for about 5 minutes, to melt the cheese
- If desired, you can also broil this for 30 seconds to 1 minute
- Lay the tenders over the rice, then drizzle with the remaining pan sauce
- Squeeze with lemon, and garnish with fresh parsley before serving
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
- Infused oils do not contain the difficult to digest FODMAPs. Read more in my Top 11 Tips for the Low-FODMAP Diet That No One Ever Tells You, and Dr. Rachel’s Low-FODMAP Garlic Substitutes
- Select a low-FODMAP certified chicken broth, or make your own
- Butter and cheese are low in lactose and FODMAPs
- White wine is low-FODMAP in 150ml servings. Do not use bottled ‘cooking wine’, those will not taste right and be way too salty for this dish
4 Responses
The chicken was delicious and the rice was flavorful, but I followed the recipe and the rice was undercooked.
Hi Kelly,
So sorry this happened! The recipe does state that you should cook for 20 minutes, or until the rice is cooked. That step could take longer depending on the type of rice you use and how hot the simmer was. I guess you missed that! I apologize that you didn’t enjoy the rice as a result.
Best of luck next time,
Rachel
Super yummy
Everybody loved this dinner. I found it easy to follow the recipe, I had no issues. I have used several of Rachel‘s recipes and this will definitely be another in the rotation. Her Tuscan chicken is my husband’s favorite meal.
Hi Rebecca,
I appreciate your comment so much! I am thrilled you enjoyed this meal and my Tuscan chicken (I added the link to your review, hope you don’t mind). I love hearing the impact my recipes have on people like me. Please stay in touch!!
Best,
Rachel