Name: Low FODMAP: Mediterranean Style Rice Bowl with Grilled Chicken
Yield: 2
Ingredients: 300 g cooked brown or basmati rice; 2 skinless chicken breasts; 100 g cucumber, diced; 50 g cherry tomatoes, halved; 30 g Kalamata olives; 1 tbsp garlic-infused olive oil; Juice of 1/2 lemon; 1 tsp dried oregano; salt and pepper, to taste; Fresh parsley; 100 g lactose-free plain Greek-style yogurt; 1 tbsp finely grated cucumber; 1 tsp chopped fresh dill; 1 tsp lemon juice; salt and pepper, to taste; 100 ml extra virgin olive oil; 50 ml garlic-infused olive oil; 50 ml apple cider vinegar; 2 tsp dijon mustard; 2 tsp maple syrup; 2 tsp dried mixed Italian herbs; Salt and pepper, to taste

Description

This Greek-inspired rice bowl is packed with grilled chicken, crunchy cucumber, fresh herbs, tomatoes (in Low FODMAP portions), olives, and a dollop of creamy lactose-free tzatziki. It’s colourful, balanced, and light enough for spring but hearty enough to keep everyone satisfied.

Instructions

Make the Dressing

In a small jar, combine all the dressing ingredients.Pop the lid on and shake it well until the dressing is fully mixed and slightly creamy.
You'll only need 1/4 of the dressing for this recipe—store the rest in the fridge for salads or pasta later in the week. Win!

Make the Low FODMAP Tzatziki

In a small bowl, mix together: Lactose-free plain yogurt, Grated cucumber (squeezed to remove excess water), Chopped fresh dill, A squeeze of lemon juice, Salt and pepper to taste
Give it a good stir, then pop it in the fridge to chill while you prep everything else.

Marinate & Cook the Chicken

Drizzle your chicken breasts with: Garlic-infused olive oil, Lemon juice, Dried oregano, Salt and pepper
Let it marinate for 10–15 minutes if you’ve got time. Then grill or pan-fry over medium heat for about 5–6 minutes per side, or until cooked through.
Let the chicken rest for 5 minutes, then slice into strips.

Assemble Your Bowls

In a mixing bowl, toss together: Cooked white or brown rice, sliced cherry tomatoes, chopped cucumber, olives and ¼ of the dressing you made earlier
To serve, divide the rice salad between bowls. Top with sliced chicken, add a generous dollop of tzatziki, and garnish with fresh parsley.

Low FODMAP: Mediterranean Style Rice Bowl with Grilled Chicken