Grilled Lemon-Oregano Chicken with Roasted Carrots and Garlic Oil

This Greek-inspired dinner delivers all the bright, herby, garlicky flavor you crave without any of the gut-irritating FODMAPs that typically come with it. Chicken breast gets a fast 15-minute bath in lemon juice, olive oil, oregano, and a touch of maple syrup, then hits a hot grill pan for juicy, char-kissed results. Alongside, carrots roast until caramelized and tender, then get tossed in garlic-infused olive oil—a low-FODMAP trick that captures all the aromatic punch of garlic (the flavor compounds are oil-soluble) without the fermentable fructans that live in the garlic solids themselves. Ready in about 40 minutes with minimal hands-on time, this plate is a weeknight-friendly way to stay on track with the elimination phase of the Low-FODMAP Diet while still eating vibrant, satisfying food. It's naturally gluten-free, dairy-free, and legume-free, and it leans on simple proteins and low-FODMAP vegetables that are well tolerated by most people with IBS. Serve it with a side of plain rice or a lactose-free tzatziki-style dip (using lactose-free yogurt) if you want to round things out further.

Ingredients

• 4 pieceboneless skinless chicken breasts, about 6 oz each, pounded to even thickness
• 0.25 cuplemon juice, freshly squeezed
• 3 tbspolive oil, divided
• 2 tspdried oregano
• 1 tspmaple syrup, low-FODMAP sweetener; honey is not permitted
• 1 tspsalt, divided
• 0.5 tspblack pepper, divided
• 1.5 lbcarrots, peeled, cut into sticks or coins
• 2 tbspGarlic-infused olive oil, store-bought or homemade; garlic solids strained out
• 2 tbspfresh parsley, chopped, for garnish
• 4 piecelemon wedges, for serving

Method

No instructions listed.