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
Scale
- 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 20 minutes, or until the rice is tender, stirring occasionally
- 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
