IBS Friendly Chicken recipe-Coriander Chicken
This IBS friendly chicken recipe-Coriander Chicken is a delicious, high-protein, weight-loss-friendly dish that’s also gentle on digestion, Coriander Chicken is the perfect choice. This IBS friendly chicken recipe is very quick to make , Whenever you are in hurry make this . You don’t have to marinate it for an hour . This simple yet flavourful recipe is packed with fresh herbs, lean protein, and digestive-friendly spices, making it ideal for those with IBS (Irritable Bowel Syndrome) or anyone following a healthy eating plan. As a IBS patient this chicken recipe is perfect for my any meals . You can eat with rice or chapati ,but I am habituated with simply eating with nothing . Rice is suitable for many IBS person’s but not for me I guess. whenever I was trying eat it ,I over eat rice and that causes me a serious pain . I love rice but I have to omit it from my life .
With garlic, ginger, green chilies, and fresh coriander, this dish not only enhances metabolism but also provides anti-inflammatory benefits. Plus, it’s gluten-free, dairy-free, and low-carb, making it suitable for various dietary needs.
Why Choose this IBS friendly chicken recipe ?
✔ High in Protein –IBS friendly chicken recipe
is a lean source of protein, which helps muscle building, fat loss, and satiety.
✔ IBS-Friendly Ingredients – Coriander, ginger, and garlic are known for their digestive benefits, making this dish easy on the stomach.
✔ No Heavy Spices – Unlike traditional chicken recipes, this dish avoids heavy spices that can trigger bloating or acid reflux.
✔ Olive Oil for Healthy Fats – Using olive oil instead of vegetable oil makes it heart-friendly and anti-inflammatory.
✔ Quick & Easy to Prepare – This dish requires only a few ingredients and minimal cooking time, perfect for a busy schedule.
✔ Low-Carb & Keto-Friendly – This IBS friendly chicken recipe fits into low-carb, paleo, and keto diets while still being incredibly flavourful.
Ingredients (Serves 2-3 people)
For the Chicken Marinade
- Chicken – 500 gm (skinless, boneless preferred)
- Garlic – 1 whole (peeled)
- Ginger – 1-inch piece (peeled)
- Green chilies – 2 (adjust based on spice tolerance)
- Fresh coriander leaves – 50 gm
- Red chili powder – 1 teaspoon
- Turmeric powder – 1 teaspoon
- Salt – 1 teaspoon (or to taste)
- Olive oil – 2 tablespoons (for cooking)
For Garnishing & Serving
- Fresh coriander leaves – A handful (chopped, for garnish)
Step-by-Step Preparation of this IBS friendly chicken recipe
Step 1: Preparing the Green Marinade for this IBS friendly chicken recipe
- In a blender or mortar-pestle, add garlic, ginger, green chilies, and fresh coriander leaves.
- Blend into a smooth green paste using a few drops of water and salt .
- Set aside for marinating the chicken.
Step 2: Marinating the Chicken
- Cut the chicken into bite-sized pieces.
- In a mixing bowl, add the chicken and season with red chili powder, turmeric, and salt.
- Pour the green marinade over the chicken and mix well until all pieces are coated.
- Cover and let it marinate for at least 1 hour (overnight for deeper flavor).
Step 3: Cooking the Chicken
- Heat 2 tablespoons of olive oil in a pan over medium heat.
- Add the marinated chicken and cook for 5-7 minutes, stirring occasionally.
- Reduce heat, cover the pan, and cook for another 10 minutes until the chicken is fully cooked.
- Uncover and stir-fry for 2-3 more minutes to get a slightly crispy texture.
- Turn off the heat and let it rest for a minute before serving.
Step 4: Serving & Garnishing
You can Serve this IBS friendly chicken recipe ,hot with your preferred healthy sides or with yogurt dressing .
Healthy Serving Suggestions
- With Brown Rice or Quinoa – A Fiber-rich option that complements the dish well.
- With Steamed Vegetables – A low-carb meal when paired with broccoli, zucchini, or bell peppers.
- In a Wrap – Use whole wheat or lettuce wraps for a quick and healthy meal.
- As a Salad Topping – Add to a salad bowl with cherry tomatoes, cucumbers, and greens.
- With Greek Yogurt Dip – A cooling yogurt dip makes the dish even more enjoyable.
Nutritional Value Per Serving (Approximate values)
Nutrient | Amount |
Calories | 250 kcal |
Protein | 35g |
Carbs | 3g |
Fats | 10g |
Fiber | 2g |
Storage & Reheating Tips
✔ Refrigeration – Store in an airtight container for up to 3 days. ✔ Reheating – Heat in a pan with a few drops of olive oil to maintain texture. ✔ Freezing Option – Marinate and freeze uncooked chicken for up to 1 month. Thaw before cooking.
Health Benefits of Coriander Chicken
✅ Aids Digestion – Coriander and ginger are known for their gut-friendly properties, helping with IBS and bloating.
✅ Boosts Immunity – Garlic and turmeric have antibacterial and anti-inflammatory properties.
✅ Supports Weight Loss – High-protein, low-carb, and keeps you full for longer.
✅ Improves Metabolism – Green chilies can help boost fat burning.
✅ Heart-Healthy – Olive oil and lean chicken promote better heart health.
IBS-Friendly Coriander Chicken
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixing bowl
Ingredients
- 500 g chicken skinless, boneless preferred
- 30 g garlic 1 whole garlic bulb, peeled
- 10 g Green Chili
- 1 tsp Turmaric Powder
- 1 tsp Red Chili Powder Only For Color (Not the hot one)
- 1 tsp Salt
- 2 tbsp Olive oil
Instructions
- Peel the garlic and ginger, and wash the green chilies and fresh coriander.
- In a blender, combine garlic, ginger, green chilies, and coriander leaves. Blend into a smooth paste.
- In a mixing bowl, add the chicken pieces.
- Add the prepared coriander paste, red chili powder, turmeric powder, and salt.
- Mix everything well until the chicken is fully coated.
- Let the chicken marinate for 10–15 minutes (optional but enhances flavor).
- Heat olive oil in a pan over medium flame.
- Add the marinated chicken to the pan.
- Stir and cook for 10–15 minutes until the chicken is fully cooked and slightly golden.
- Garnish with fresh coriander and serve hot with rice or salad.
Notes
- his chicken recipe is free from onions and tomatoes, making it ideal for people with IBS or sensitive digestion.
- Fresh coriander not only adds flavor but also supports gut health.
- You can reduce or skip green chilies based on your spice tolerance.
- Garlic can be reduced or swapped with garlic-infused oil if you're following a strict low-FODMAP diet.
- Serve with white rice, gluten-free flatbread, or a simple cucumber salad.
- Best consumed fresh, but can be refrigerated for up to 2 days.
Final Thoughts
This Coriander Chicken recipe is a powerful combination of taste and nutrition. Whether you’re trying to lose weight, improve digestion, or simply eat cleaner, this dish is a must-try. It’s easy to prepare, packed with fresh herbs and spices, and perfect for a healthy lifestyle.
Don’t forget to share your feedback in the comments if you try this recipe. Eat well, stay healthy, and enjoy! 😊
Learn more about IBS and low-FODMAP diets from Monash University.
