Lemon-Herb Baked Chicken Thighs with Rice and Roasted Bell Peppers

This low-FODMAP dinner proves that simple, well-seasoned ingredients can deliver maximum flavor without any trigger foods. Bone-in, skin-on chicken thighs are rubbed with garlic-infused olive oil, fresh lemon zest and juice, and a blend of rosemary and thyme, then roasted until the skin turns golden and crisp while the meat stays tender and juicy. Sliced bell peppers roast alongside the chicken, soaking up all those savory pan drippings, and everything is served over fluffy steamed white rice to soak up the bright lemony sauce. This recipe is naturally gluten-free and dairy-free, and it relies on garlic-infused oil instead of fresh garlic or onion to keep it fully low-FODMAP friendly. It's an ideal weeknight meal during the elimination phase: minimal prep, one pan for the chicken and peppers, and a comforting, familiar flavor profile that doesn't feel restrictive at all. Leftovers reheat beautifully, making it a great option for meal prep too.

Ingredients

• 8 piecebone-in, skin-on chicken thighs, about 3 lbs total
• 3 tbspGarlic-infused olive oil, low-FODMAP substitute for fresh garlic
• 2 wholelemon, zested and juiced
• 1 tbspfresh rosemary, chopped
• 1 tbspfresh thyme, leaves only
• 1.5 tspsalt
• 0.5 tspblack pepper, freshly ground
• 2 wholered bell peppers, sliced into strips
• 2 wholeYellow bell peppers, sliced into strips
• 1.5 cupwhite rice, long-grain, uncooked
• 3 cupwater, for cooking rice
• 2 tbspfresh parsley, chopped, for garnish

Method

1. Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with foil or parchment for easy cleanup.
2. In a small bowl, zest and juice the lemons. Whisk together the lemon zest, lemon juice, garlic-infused olive oil, chopped rosemary, thyme, salt, and black pepper.
3. Pat the chicken thighs dry and place them in a mixing bowl. Pour the lemon-herb mixture over the chicken and toss to coat evenly, rubbing it under the skin for maximum flavor.
4. Arrange the chicken thighs skin-side up on the prepared baking sheet, leaving room around them. Scatter the sliced red and yellow bell peppers around the chicken.
5. Roast in the preheated oven until the chicken skin is golden and crisp and the internal temperature reaches 165°F (74°C), stirring the peppers halfway through. 40:00
6. While the chicken roasts, combine the rice and water in a saucepan. Bring to a boil over high heat, then reduce heat to low, cover, and simmer until the rice is tender and water is absorbed. 18:00
7. Remove the saucepan from heat and let the rice rest, covered, for 5 minutes, then fluff with a fork. 5:00
8. Remove the chicken and peppers from the oven and let rest for 5 minutes. Spoon rice onto plates, top with chicken thighs and roasted pepper strips, drizzle with any pan juices, and garnish with chopped parsley.