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

This low-FODMAP dinner proves that simple roast chicken can still be bursting with flavor. Bone-in, skin-on chicken thighs are rubbed with fresh lemon juice and zest, garlic-infused olive oil, and a mix of fragrant herbs, then roasted until the skin turns golden and crisp while the meat stays juicy and tender. Roasted bell pepper strips caramelize alongside the chicken, picking up all those savory pan juices. Served over a bed of fluffy steamed white rice, this dinner is naturally gluten-free and free of the common high-FODMAP offenders like onion, garlic cloves, and wheat—using garlic-infused oil instead to keep all the aromatic flavor without the fermentable fructans. It's a comforting, family-friendly meal that's easy enough for a weeknight but satisfying enough for a weekend dinner, and it fits perfectly into the elimination phase of a low-FODMAP protocol without sacrificing taste.

Ingredients

• 8 piecebone-in, skin-on chicken thighs, about 3 lbs total
• 2 wholelemon, zested and juiced
• 3 tbspGarlic-infused olive oil
• 1 tbspfresh rosemary, chopped
• 1 tbspfresh thyme leaves
• 1.5 tspsalt
• 0.5 tspblack pepper
• 2 wholered bell pepper, sliced into strips
• 2 wholeyellow bell pepper, sliced into strips
• 2 cupwhite rice, uncooked, rinsed
• 3.5 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. Zest and juice the lemons into a mixing bowl. Add the garlic-infused olive oil, chopped rosemary, thyme, salt, and pepper, and whisk together to form a marinade.
3. Pat the chicken thighs dry and place them in the bowl with the lemon-herb mixture. Toss to coat evenly, working some of the marinade under the skin for extra flavor.
4. Arrange the chicken thighs skin-side up on one side of the prepared baking sheet. Toss the bell pepper strips in any remaining marinade in the bowl and spread them on the other side of the sheet.
5. Roast in the preheated oven until the chicken is golden, crisp-skinned, and reaches an internal temperature of 165°F (74°C), and the peppers are tender and lightly charred. 40:00
6. While the chicken roasts, combine the rinsed rice and water in a saucepan. Bring to a boil, then cover, reduce heat to low, 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 the chicken rest for 5 minutes before serving. 5:00
9. Divide the rice among plates, top with chicken thighs and roasted bell pepper strips, spoon any pan juices over the top, and garnish with fresh chopped parsley.