2 min read

Ginger Baked Chicken with Carrots and Jasmine Rice

Overhead shot of Ginger Baked Chicken with Carrots and Jasmine Rice plated appetizingly in a baking tray
IBSLow-FODMAPGluten-FreeEgg-Free
Prep Time10 min
Cook Time35 min
Total Time45 min
Servings4

A sensitive stomach doesn't mean a boring dinner. This tray bake leans on fresh ginger and the green tops of scallions for flavor instead of onion and garlic, so it stays gentle even on a rough gut week. Chicken thighs stay juicy under the oven's heat, carrots turn tender and slightly sweet, and jasmine rice soaks up the pan juices at the end. Nothing here is fried, nothing is heavily spiced, and every ingredient is measured to a portion size that keeps FODMAP load low.

Ingredients

  • 4 boneless, skinless chicken thighs
  • 3 medium carrots, sliced into coins
  • 1 tbsp fresh ginger, grated
  • 2 tbsp olive oil
  • 1 cup jasmine rice
  • 1 3/4 cups low-FODMAP chicken broth (no onion or garlic)
  • 2 scallions, green tops only, sliced
  • 1 tbsp fresh lemon juice
  • Salt to taste

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Toss chicken thighs and carrots with olive oil, grated ginger, and a pinch of salt. Arrange on a sheet pan.
  3. Roast for 30-35 minutes until chicken reaches 165°F (74°C) and carrots are tender.
  4. Meanwhile, rinse jasmine rice and cook with chicken broth according to package directions, about 15 minutes.
  5. Fluff rice and stir in lemon juice.
  6. Serve chicken and carrots over rice, topped with scallion greens.

Nutrition Facts (per serving)

Calories 390
Total fat 14g
Total carbohydrates 38g
Dietary fiber 2g
Protein 27g
Sodium 410mg

Why This Is Good for Your Gut

Skipping onion and garlic in favor of ginger and scallion greens removes two of the most common fructan triggers for IBS while keeping real flavor. Ginger itself has a long track record of calming nausea and easing digestive motility. Jasmine rice is naturally low-FODMAP and easy to digest, and the modest portions of carrot keep total FODMAP load well within a gentle range.

Simple, warm, and kind to a stomach that's had a rough week. If ginger and scallion work for your gut, the Poached Salmon with Dill and Steamed Green Beans follows the same low-FODMAP approach.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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