Story time! It’s a bit of a long story with lots of little details that matter, but I’ll try to keep it short because
P A E L L A .
There was a bit of a learning curve when it came to preparing Low FODMAP food. I grew up in a family that roasts garlic most weeknights in the winter to spread on cracker and eat with cheese. Almost every recipe I knew requires either garlic or onions, many times both. Not cooking with these things felt almost sacrilegious. Eventually, I found a way to get over myself (I never claimed to be perfect after all). Now, I’m enjoying the process of reinventing old recipes to make them more IBS friendly because I know there have got to be other people going through the same thing we have.
That being said, I was really happy with the outcome of this low fodmap chicken & herb paella made with fresh herbs and crispy chicken. It takes a bit more preparation with the chicken, but it’s well worth the effort. The rice cooked in the stock and spices is simple yet flavorful, and the fresh herbs add a bit of punch to the dish on the whole. I can easily see this becoming a weekly staple in our house.
- 5 Bone in, , skin on Chicken Thighs
- 2 tablespoons Garlic infused olive oil
- 2 cups (400 grams) Paella Rice
- 4 cups (1 liter) Chicken Stock
- 1 teaspoon Smoked Paprika
- 4-5 threads Saffron
- 1 teaspoon Sea Salt
- 1/2 teaspoon Black Pepper
- 1 Lemon Zest and Juice
- 1 cup (150 grams) Peas
- 1 bunch Spring Onions, (green part only) chopped
- small handful about 1/3 cup of 10 g Fresh Parsley chopped
- small handful about 1/3 cup of 10 g Fresh Mint chopped
- small handful about 1/3 cup of 10 g Fresh Dill chopped
- Start preparing your chicken by cutting the bones out. You'll need a decent pair of kitchen shears to be able to cut as close to the bone as possible and make sure to cut off the cartilage as well.
- Once you have successfully deboned your chicken, sprinkle a generous amount of salt and pepper on both sides before transferring your chicken to a heated skillet with the garlic infused olive oil. Place the chicken skin side down in the hot skillet and let it fry undisturbed for about 10 minutes or until golden brown. Rotate your pan periodically to ensure an even cook.
- Once one side is crispy and golden, flip over the chicken thighs and cook on the other side an addition 5-10 minutes until fully cooked. Once the chicken is done, set it aside for later.
- Starting now on the rice, place your paella in a pot, cover with chicken stock, add in all of your zest, half of the lemon juice,paprika, saffron, salt, and pepper. Bring the rice to a simmer on medium heat for 15-20 minutes, stirring occasionally until it is almost completely cooked.
- Add the peas and remaining half of the lemon juice to the rice and stir through.
- Transfer the rice to the skillet you fried your chicken, then stir in your chopped herbs and continue cooking the rice until it is completely cooked. Place the chicken back in the skillet with the rice and leave on the lowest heat setting and allow everything to rest for a couple of minutes before serving.
Amount Per Serving: Calories: 582 Saturated Fat: 2g Cholesterol: 78mg Sodium: 736mg Carbohydrates: 86g Fiber: 4g Sugar: 3g Protein: 29g