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Chicken, hummus, arugula, quinoa, yogurt sauce and a lemon herb crumble

Low Fodmap Chicken & Arugula Bowl with Lemon Herb Crumble

SC collection bowl with arugula, quinoa, hummus, yogurt sauce & delicious lemony herb crumble.
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Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Servings: 2
Course: Main Course
Cuisine: American
Ingredients Method Notes

Ingredients
  

Chicken
  • 2 cups shredded chicken (rotisserie works too!)
  • 1 tsp garlic olive oil
  • 3 tbsp fresh parsley, chopped
  • 1/2 tsp dried oregano
  • 1/4 tsp aleppo pepper
  • 1/2 tbsp olive oil
  • 1/2 tbsp red wine vinegar
  • 1/2 tbsp lemon juice
  • Zest from 1/2 a lemon
  • Salt & pepper
Crumble Topping
  • 4 tbsp leftover lemon rind, finely chopped
  • 2 tbsp fresh dill, finely chopped
  • 2 tbsp fresh mint, finely chopped
  • 1/4 tsp sea salt
  • 1/8 tsp ground peppercorn
Dressing
  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • 3 tbsp red wine vinegar
  • Salt & pepper to taste
Cucumber Yogurt Sauce
  • 1/4 cup low Fodmap yogurt
  • 1/8 cup cucumber, peeled, cored & finely chopped
  • 1/2 tsp garlic olive oil
  • 1/2 tsp lemon juice
  • Salt & pepper to taste
Bowl
  • 1 cup quinoa, rice or mixture
  • 4 cups arugula
  • 1 green onion, chopped (green parts only)
  • 1/4 cup Rosemary Hummus*** (see Notes for serving size)

Method
 

Prep
  1. Cook quinoa according to directions
  2. Mix cucumber sauce ingredients and set aside in fridge
  3. Mix crumble topping ingredients and set aside in fridge
Chicken
  1. Heat garlic olive oil in pan over medium heat
  2. Add chicken and other ingredients and toss to combine
  3. Allow to cook for a few minutes to warm up the chicken
Plate up
  1. Plate quinoa, arugula, chicken, green onions. Sprinkle crumble topping and drizzle dressing overtop
  2. Split Rosemary Hummus and cucumber sauce evenly between the two servings

Notes

***Monash has recently retested chickpeas and stated they are higher in Fodmaps than previously reported. Fodmap Friendly still lists chickpeas as safe at 1 1/2 cups so if you have not going through testing, are in the Elimimation and Reintroduction Phase you should eliminate the hummus. The quinoa, tomatoes and low Fodmap yogurt in addition to hummus can be too much if you have not yet identified which foods are safe for you.
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