fussy eater turned foodie

Low Fod Map Chicken and Mexican Rice

So, some of you may remember that a while a go I decided to start eating Low Fod map to see if it helped my bloating and stomach issues. Unfortunately, I did not stick with it fully and my issues continued. After speaking to the lovely Vicki Mellard, I was inspired to give it a go again (properly this time).

The first few days were hard as I felt like I could not eat anything! However, after a few food shops, a bit of logical thinking and lots of research, I devised a few delicious, low fod map recipes. I want to share some of these with you – first up… my Grilled Lemon Chicken with Mexican rice – sounds simple yes but most packet rices contain very fod map unfriendly ingredients so I decided to make it super simple but without feeling like I am just eating plain or boring foods…

Read more about the low fod map diet here and another easy low fod map recipe from myself here.

Chicken and Rice


1 large chicken breast, sliced lengthways to create two thinner pieces

1 whole lemon

140g white rice

fry light olive oil spray

1 large bell pepper, chopped into small squares

1 large tsp smoked paprika

chilli flakes if you can handle

salt and pepper

serves 2



Cover the chicken with half the freshly squeezed lemon juice and cover and refrigerate for at least an hour,

Reserve the other half of the lemon,

In the meantime, measure the rice out by weighing it in a mug and wash the rice in cold water and add to a pan alongside double the amount of cold water and a pinch of salt,

Bring the rice to the boil and once bubbles appear, cover with a tea towel and add the lid firmly then turn down to the lowest heat and leave for 15 minutes,

After 15 minutes turn the rice off and leave off the heat for another 10 minutes (do not open the lid at all during the cooking process!)

During this time, heat the fry light in a frying pan and add the peppers,

Cook on a high heat until softening and browning and add the paprika and a tbsp of water and keep stirring till water dissolved and pepper softens,

Add more water if it dissolves before peppers are soft,

Heat the grill (I use George Forman but you can use conventional) then grill (for 3 mins if using GF) until juices run clear!

Stir in the pepper mixture and the rest of the lemon juice into the rice and season with salt and pepper and chilli flakes if tolerable,

Chicken and Rice

{top tip – this rice can be a blank canvas, if you can tolerate then add garlic powder and cayenne pepper} <3 xx



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