FODMAP Health, low FODMAP diet, monash university, gluten free diet, wheat free, cooking, healthy food, fodmaps, monash fodmap, healthy recipes

 Spanish & Spiced Ethnic Rice Chicken

Low FODMAP & Gluten Free
An array of exotic ethnic flavours complimented by a creamy coconut and herbed rice, this dinner will transport you to a foreign place. To prevent the spiced marinade from burning, ensure you fry the chicken on a low heat for perfection! This herbaceous coconut rice can be made in larger quantities and stored in the refrigerator or freezer for future use.

Serves 4

2 tablespoons pine nuts
¾ cup fresh basil
¾ cup fresh parsley
½ cup fresh mint
¼ cup pumpkin seeds
2 teaspoons turmeric
1 teaspoon cumin
2 teaspoons 5 spice
1 teaspoon tarragon
1 cup white rice (600g cooked)
4 chicken breasts, diced
1 tablespoon lime juice
1 ½ cups water
½ cup coconut milk
2 tablespoons olive oil
1 teaspoon coconut oil, for frying
sea salt and black pepper, to taste
4 sprigs fresh basil or mint


Preheat a fan-forced oven to 180°C or 200°C for conventional. Bake pine nuts on a small lined baking tray until golden brown. Remove pine nuts from the oven and allow to cool. Over high heat in a large saucepan, boil rice with water until light and fluffy. Add coconut milk and stir until combined on a low heat. For the pesto, finely chop basil and parsley and add to a food processor with lime juice, pumpkin seeds, salt and pepper, pine nuts and olive oil. Blend pesto ingredients on high speed, until a smooth consistency forms. Add pesto to rice and combine with a wooden spoon. Remove from heat whilst preparing chicken. 

For the chicken, add spices to a medium bowl (or mortar and pestle, pound firmly until combined) and combine with a small spoon. Add the chicken and rub spices over the pieces with fingers until they are completely covered. Warm a large non-stick grilling pan over medium heat with a dash of olive oil. Place the chicken in the pan and fry for approximately 15 minutes until cooked through to the centre. Rotate the chicken after 7 minutes with tongs to ensure all parts are cooked. Reheat coconut rice before serving over low heat. Mix in chopped mint.

To serve, delicately align desired amount of chicken strips in a large shallow bowl next to a line of rice. Garnish with sea salt, black pepper and a sprig of mint or basil.


Monash FODMAP, FODMAP Health, Gluten Free Recipes, Low FODMAP Diet

"One serve of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™."

For more delectable inspiration & a complete repertoire of 60 hearty recipes, purchase our eBook! Buy Now