🥘 Ingredients

Chicken Breast

• 2 lb / 32 oz (907 g) boneless skinless chicken breast, sliced into 1/2-inch cutlets

• 1 tbsp (15 g) olive oil

• 2 tbsp (30 g) fresh orange juice

• 1 tsp (2 g) orange zest

• 1 tsp (3 g) ground cumin

• 1 tsp (2 g) ground coriander

• 1/2 tsp (1 g) ground turmeric

• 1/4 tsp (1 g) ground cinnamon

• 1/4 tsp (1 g) ground ginger, dry

• 1 tsp (3 g) smoked paprika

• 1 tsp (6 g) salt

• 1/2 tsp (1 g) black pepper

• 1 tbsp (21 g) honey

Rice Pasta, and Zucchini

• 14 oz (397 g) gluten-free rice pasta, penne or fusilli

• 3 medium (540 g) zucchini, halved lengthwise and sliced into half-moons

• 1 tbsp (15 g) olive oil

• 1/2 tsp (3 g) salt

• 1/4 tsp (1 g) black pepper

• 1 tsp (3 g) ground cumin

• 1 tsp (2 g) ground coriander

• 1/4 tsp (1 g) ground turmeric

• 3/4 cup (180 g) low-sodium chicken broth

• 2 tbsp (30 g) fresh orange juice

• 1 tsp (2 g) orange zest

Garnish

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

• 2 tbsp (20 g) raisins, FODMAP-safe at 1 tbsp per serving, classic Moroccan finish

• 1 medium (80 g) orange, cut into wedges

🔪 Instructions

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

2. Season the chicken: Whisk together olive oil, orange juice, orange zest, cumin, coriander, turmeric, cinnamon, ginger, smoked paprika, salt, pepper, and honey in a small bowl until smooth. Rub all over the chicken cutlets. Arrange in a single layer on the sheet pan.

3. Bake the chicken: Place the sheet pan in the oven and bake 18-20 minutes until the internal temperature reaches 165°F (74°C) and the honey-spice crust is deep golden and caramelized. Rest 5 minutes before slicing.

4. Cook the pasta: While the chicken bakes, bring a large pot of salted water to a boil. Cook rice pasta according to package directions until just al dente, usually 8-10 minutes. Pull 1 minute early. Reserve 1/2 cup (120 g) of pasta water before draining.

5. Cook the zucchini: While pasta cooks, heat olive oil in a large skillet over medium-high heat. Add zucchini, cumin, coriander, turmeric, salt, and pepper. Toss and cook 4--5 minutes until just tender with golden edges. Do not overcook.

6. Build the pasta: Reduce the heat to medium. Add broth, orange juice, and orange zest to the skillet with the zucchini. Stir and bring to a simmer. Add drained pasta and toss well to coat. Add a splash of reserved pasta water if needed to loosen. Taste and adjust salt.

7. Serve: Plate Moroccan pasta and zucchini, top with sliced chicken, scatter raisins over the top, garnish with fresh cilantro or parsley, and an orange wedge.

Approximate Nutrition Per Serving

• Calories: ~590

• Protein: ~43 g

• Carbohydrates: ~72 g

• Fat: ~14 g

Notes

• Honey is FODMAP-safe at 1 tbsp across 6 servings (roughly 1/2 tsp per person). It is what creates the caramelized crust on the chicken and is a classic Moroccan flavor element. Do not substitute maple syrup; it changes the flavor profile significantly.

• Orange juice instead of lemon; this is a deliberate flavor rotation choice. Orange juice is warmer and sweeter than lemon juice and is the citrus of choice in Moroccan cooking. It pairs beautifully with cinnamon, coriander, and cumin in a way lemon does not.

• Raisin portion check: Raisins are low FODMAP at 1 tbsp (13 g) per serving. This recipe uses 2 tbsp total across 6 servings, keeping each serving well within the safe range. They add a classic Moroccan sweetness that ties the whole dish together.

• Turmeric tip: Turmeric stains everything it touches. Use a dark cutting board and be careful with countertops and clothing.

• Zucchini tip: If zucchini releases a lot of water in the pan, increase the heat to high for 1-2 minutes to cook it off before adding the broth. A watery sauce will make the pasta soggy by lunchtime.

• Pasta timing: Rice pasta goes from al dente to mushy quickly. Set a timer and taste 1 minute before the package says it is done.

• Broth check: Confirm no onion or garlic on the label.