Low Histamine Baked Chicken and Rice

Name: Low Histamine Baked Chicken and Rice
Prep time: 10 min
Cook time: 45 min
Yield: 10
Ingredients: 2 boneless, skinless chicken breasts; 1 cup basmati rice; 2 cups chicken stock (ensure no hidden high histamine ingredients); 1 large zucchini, diced; 2 carrots, peeled and diced; 3 tbsp olive oil; Salt and pepper to taste; 1 tsp dried rosemary; 1 tsp dried thyme

This recipe was concocted by a mother, who found out her son had histamine intolerance. Cooking was her refuge, but the new dietary restrictions presented a major challenge. Missing her comforting chicken and rice, she decided to reframe it into a low histamine meal. The result, Baked Chicken and Rice, has now become their household delight, a cherished victory for their family's journey to health.

Prep Time10 minutes
Cook Time45 minutes
Servings1 Person

Why suitable for low histanmine diet

This recipe is specifically created for low histamine diets. It avoids high histamine and histamine liberating foods by using only low histamine ingredients like chicken, rice, zucchini, and carrots. Herbs like rosemary and thyme are also chosen due their low histamine nature. Ensuring the chicken stock is free from hidden high histamine ingredients is a key component for this comforting, low histamine meal.

Ingredients

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2 boneless, skinless chicken breasts

1 cup basmati rice

2 cups chicken stock (ensure no hidden high histamine ingredients)

1 large zucchini, diced

2 carrots, peeled and diced

3 tbsp olive oil

Salt and pepper to taste

1 tsp dried rosemary

1 tsp dried thyme

Instructions

0Preheat your oven to 375°F (190°C) and grease a large baking dish.
1Rinse the rice under cold water until the water runs clear, then drain.
2Place the chicken, rice, zucchini, and carrots into the baking dish.
3Drizzle the mixture with olive oil and sprinkle with salt, pepper, rosemary, and thyme.
4Pour the chicken stock over the top to cover the rice and vegetables.
5Cover the dish with foil and bake for 45 minutes, or until the chicken is cooked through and the rice is tender.
6Remove from the oven and let it cool for a few minutes before serving.

Tipps

Chicken Breast Size

If your chicken breasts are quite large, slice them horizontally to obtain pieces of even thickness. This will ensure they cook evenly and stay succulent.

Rice Selection

Basmati rice is recommended for its taste, but feel free to use any long grain rice, known to remain fluffy and separated after cooking.

Vegetable Choices

Zucchini and carrots are used here for their low histamine properties. However, feel free to add other tolerated veggies to increase variety and flavor.

Check for Doneness

Ensure the chicken is completely cooked and the rice is tender before removing the dish from oven. Let it rest for a few minutes to let the flavors meld together before serving.

Seasoning Variation

Please note that while rosemary and thyme are recommended here, you can explore other tolerated herbs and spices suitable for a low histamine diet to vary the tastes as per your preference.

Nutrition Facts

Calories370
Protein30g
Carbs45g
Fat7g
Fiber3g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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