For the jerk chicken

1 tbsp garlic infused oil

2cm/1 inch piece fresh root ginger, roughly chopped

1 red chili, chopped or 1 tsp chili paste

1 tbsp chopped fresh thyme leaves

1 tsp coriander seeds or ½ tsp ground coriander

2 cloves, or a pinch of ground cloves

½ tsp ground mixed spice

1 tsp cumin

salt and freshly ground black pepper

2 tbsp vegetable oil

2 boneless chicken thighs

25g/1oz lactose free butter

lemon wedge, to serve

For the rice

200g/7oz long grain rice

1 red pepper, de-seeded and chopped


For the jerk chicken, put all the chicken ingredients except the chicken thighs and lactose free butter in a food processor and pulse to a rough paste. Rub the paste all over the chicken thighs.

Heat the lactose free butter in a frying pan until frothing, then fry the chicken thighs for 7-8 minutes on both sides, or until golden-brown and cooked through. (The juices will run clear when the chicken is pierced in the thickest part with a skewer.)

For the rice, put the rice in a saucepan and cover with double the amount of boiling water. Boil for 7-8 minutes, then add the peppers. Cook for a further 2-3 minutes, or until all the liquid is absorbed and the rice is tender. Fluff up the rice with a fork.

To serve, spoon the rice and peppers onto a serving plate and place the fried chicken thighs on the side. Garnish with the lemon wedge and serve.

Recipe adapted from: Good Food

We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe - Jerk chicken thighs with peppers and rice
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How to make garlic  infused oil - click here
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