Name: Low FODMAP Basil and Chile Chicken
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Low FODMAP Diet
Ingredients: 4 large boneless skinless chicken breasts; 12 fresh basil leaves, plus extra for garnish; 4 Vietnamese mint leaves (or regular mint); 3 sprigs fresh lemon thyme, leaves only; 12 coriander seeds; 1/2 teaspoon crushed red pepper flakes; 1/4 cup garlic-infused olive oil; 1 teaspoon sesame oil; 1 tablespoon lemon-infused olive oil (or regular olive oil with lemon zest); 2 teaspoons gluten-free soy sauce; 1 tablespoon fish sauce; 1 tablespoon lime juice; 1/2 teaspoon salt; Freshly ground black pepper; Lime wedges, for serving; 2 fresh chiles, sliced, for garnish

Instructions

Using a mortar and pestle (or food processor), grind together basil, mint, lemon thyme leaves, and coriander seeds into a rough paste.

Add crushed red pepper, garlic-infused oil, sesame oil, lemon-infused oil, soy sauce, fish sauce, lime juice, salt, and pepper. Mix until well combined.

Score chicken breasts by making shallow cuts about 1 inch apart on both sides.

Coat chicken thoroughly with the herb paste. Cover and marinate in refrigerator for 30-60 minutes.

Heat a grill pan or skillet over medium heat.

Cook chicken for 8-10 minutes, turning every 2 minutes to prevent burning, until cooked through (internal temp 165°F/74°C).

Let rest 5 minutes. Garnish with fresh basil leaves, lime wedges, and sliced chiles.

Serve with steamed rice or a fresh salad.

FODMAP Notes

Uses garlic-infused oil for flavor without FODMAPs. Fish sauce is low FODMAP. Fresh herbs are all safe. Gluten-free soy sauce eliminates wheat concerns. Adjust chile to your tolerance.

Tips

💡 Scoring the chicken helps the marinade penetrate
💡 Don't skip the marinating time for best flavor
💡 Vietnamese mint adds authentic Thai flavor
💡 Control heat by adjusting crushed red pepper

Recipe Notes

This vibrant dish brings the aromatic flavors of Thai cuisine to your table. The combination of fresh herbs, citrus, and gentle heat creates an incredibly fragrant and flavorful chicken.

Substitutions

Protein: Pork tenderloin or firm tofu
Herbs: Use all basil if Vietnamese mint is unavailable
Oil: All garlic-infused olive oil if lemon oil is unavailable

Storage

Refrigerator: Keeps 3-4 days
Reheating: Best served fresh, but can be gently reheated

FODMAP Stacking Note

One serving is low FODMAP. Garlic-infused oil is safe because FODMAPs are water-soluble, not fat-soluble.

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