IBS Sano - Low FODMAP Recipes - Logo Background
Low FODMAP and Gluten Free Recipe - Peri-peri chicken pilaf


1 tbsp olive oil

pack of 6 skinless boneless chicken thighs, cut into large chunks

2 tbsp peri-peri seasoning*

1 celery stalk, finely chopped

1 carrot, finely chopped

1 tbsp garlic infused oil

350g basmati rice

500ml hot low FODMAP chicken stock

3 peppers red, sliced into strips

3 large tomatoes, deseeded and roughly chopped

small pack parsley, roughly chopped

2 red chiles, sliced (optional)

½ lemon, cut into wedges, to serve


Heat the oil in a large pan over a medium heat. Rub the chicken with 1 tbsp of the peri-peri and brown in the pan for 1 min each side until golden. Transfer to a plate and set aside.

Add the carrot and celery to the pan and cook on a gentle heat for 8-10 mins until soft. Add the remaining peri-peri, and give everything a stir. Tip in the rice and stir to coat.

Add the stock and return the chicken to the pan. Add the peppers and cover with a lid, then simmer gently for 25 mins until cooked. About 5 mins before the end of cooking, add the tomatoes.

Recipe adapted from: Good Food

For the piri-piri sauce

6-12 fresh red chilies, depending on how hot you want it

1 tbsp garlic infused oil

1 tsp salt flakes

½ tsp oregano

½ tbsp paprika

100ml/3½fl oz olive oil

50ml/1¾fl oz red wine vinegar

To make the piri-piri sauce, preheat the oven to 180C/350F/Gas 4. Place the chilies on a roasting tray and roast them for 10 minutes.

Cool and roughly chop the chilies. Place the chilies, garlic infused oil, salt, oregano, paprika, olive oil and vinegar in a saucepan, and simmer for 2-3 minutes.

Allow the mixture to cool, then blend it to a purée in a jug blender or food processor. Store in a lidded container at room temperature; it will keep for about a month. Shake before using.

*We recommend the help  of a registered dietician
Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon
Recipes Recipes Recipes