🥘 Ingredients

• 6 pieces / 6 oz each (1020 g) bone-in, skin-on chicken thighs

• 4½ tbsp (60 g) olive oil

• 3 tbsp (45 g) fresh lemon juice

• 1½ tsp (3 g) lemon zest

• 1½ tsp (2 g) dried oregano

• 1½ tsp (2 g) dried thyme

• 1½ tsp (3 g) paprika

• 1½ tsp (9 g) salt

• ¾ tsp (2 g) black pepper

• 6 medium (600 g) carrots, peeled & cut into sticks

• 2¼ cups (420 g) white long-grain rice, dry

• 4½ cups / 1080 ml (1080 g) low-sodium chicken broth, FODMAP-friendly

• 3 tbsp (12 g) fresh flat-leaf parsley, chopped, garnish

🔪 Instructions

1. Preheat oven to 425°F (220°C). Line a large sheet pan (or two) with foil or parchment.

2. Make the marinade: Whisk together the olive oil, lemon juice, zest, oregano, thyme, paprika, salt, and pepper.

3. Coat the chicken: Pat thighs completely dry, rub two-thirds of the marinade all over and under the skin. Place skin-side up on one half of the pan.

4. Season the carrots: Toss with the remaining marinade, spread in a single layer on the other half of the pan.

5. Roast for 25–28 minutes until skin is deep golden brown and internal temp reaches 165°F (74°C).

6. Cook the rice: Once the chicken goes in, bring broth to a boil, add rice, reduce to low, cover, and simmer 18 minutes. Remove from heat, steam covered 5 more minutes, then fluff.

7. Rest & serve: Let chicken rest 5 minutes, plate over rice with carrots alongside, garnish with parsley.

Notes

• Use garlic-infused olive oil, not raw garlic, to stay FODMAP-safe.

• Check your broth label, onion and garlic hide in many brands. Swanson Natural Goodness is usually safe.

• Air fryer option: 400°F (200°C) for 22–24 minutes, flipping halfway. May need two batches.