Name: Low FODMAP Arroz Con Pollo with Olives and Pine Nuts
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 6 servings
Cuisine: Low FODMAP Diet
Ingredients: 1 whole chicken (3.5-4.5 lbs), cut into 8 pieces; 2 tablespoons orange juice; 2 tablespoons lime juice; 1.5 teaspoons salt, divided; 3/4 teaspoon freshly ground black pepper; 1 tablespoon vegetable oil; 1 tablespoon unsalted butter; 2 green bell peppers, diced; 1/4 teaspoon saffron threads, soaked in 1/4 cup warm water; 2 teaspoons ground cumin; 1 bay leaf; 1 (14.5 oz) can diced tomatoes (onion and garlic-free); 1.5 cups low FODMAP chicken broth; 1.25 cups water; 1.5 cups long-grain white rice; 1/2 cup golden raisins; 1/2 cup pimiento-stuffed green olives, rinsed; 1/4 cup toasted pine nuts

Instructions

Combine orange juice, lime juice, 1 teaspoon salt, and pepper in a large bowl. Add chicken and turn to coat. Cover and marinate in refrigerator for at least 1 hour.

Remove chicken from marinade, reserving the liquid. Pat chicken dry with paper towels.

Heat oil and butter in a large Dutch oven over medium-high heat. Brown chicken in batches, about 6 minutes per batch. Transfer to a plate.

Preheat oven to 350°F (180°C).

Add bell peppers to the Dutch oven and sauté over medium-high heat until softened, about 8 minutes.

Add saffron with soaking liquid, cumin, remaining salt, bay leaf, tomatoes with juice, broth, water, and reserved marinade. Bring to a boil.

Add chicken pieces except breasts. Reduce heat, cover, and simmer 10 minutes.

Stir in rice and place chicken breasts skin-side up on top. Cover and transfer to oven.

Bake 20 minutes until rice is tender and liquid is absorbed.

Remove from oven. Sprinkle raisins, olives, and pine nuts over top. Cover with a clean dish towel and rest 5-10 minutes.

Discard bay leaf before serving.

FODMAP Notes

Uses onion and garlic-free canned tomatoes and broth. Green bell peppers are low FODMAP. Raisins are low FODMAP at 1 tablespoon per serving (this recipe divides properly). Pine nuts and olives are safe.

Tips

💡 Marinating chicken adds flavor and tenderness
💡 Resting with a towel absorbs excess moisture
💡 Saffron is traditional but optional
💡 Use bone-in chicken for the best flavor

Recipe Notes

This stunning one-pot dish brings the flavors of Spain to your table. The saffron-infused rice, tender chicken, and Mediterranean toppings make it perfect for entertaining.

Substitutions

Protein: Bone-in chicken thighs only
Olives: Kalamata olives work too
Nuts: Slivered almonds instead of pine nuts

Storage

Refrigerator: Keeps 4 days
Reheating: Add a splash of broth and reheat covered

FODMAP Stacking Note

One serving (1/6 of dish) is low FODMAP. Ensure your canned tomatoes and broth are onion and garlic-free.

Low FODMAP Spanish Rice
Low FODMAP Lemon Chicken
Low FODMAP Mediterranean Chicken