GERD Chicken Recipes
GERD Chicken Recipes feature lean chicken prepared with gentle cooking methods and mild seasonings to avoid reflux triggers. These recipes focus on easily digestible ingredients, offering soothing, flavorful meals for those managing GERD. With a focus on comfort and nutrition, they provide satisfying options that promote digestive health and relief.
Equipment
- Baking dish (9×13 inches)
- Mixing bowl
- Measuring spoons
- Cooking brush or spoon
- Aluminum foil (optional)
Ingredients
- 4 boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon fresh thyme or ½ teaspoon dried thyme
- 1 teaspoon fresh rosemary or ½ teaspoon dried rosemary
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Zest of 1 lemon
- Juice of 1 lemon
- Salt optional
- Fresh ground pepper optional
Instructions
Preheat the oven:
- Start by preheating your oven to 375°F (190°C). This will allow the chicken to cook evenly and retain moisture.
Prepare the chicken:
- Place the chicken breasts in a baking dish. I like to use a 9×13 inch dish, but feel free to adjust based on the number of servings.
Make the herb mixture:
- In a mixing bowl, combine olive oil, thyme, rosemary, garlic powder, onion powder, lemon zest, and lemon juice. Stir everything together until it’s well mixed. If you’re adding salt or pepper, now is the time.
Coat the chicken:
- Using a brush or a spoon, generously coat each chicken breast with the herb mixture. Make sure each piece of chicken is fully covered for maximum flavor.
Bake the chicken:
- Cover the baking dish with aluminum foil (optional). Bake in the preheated oven for 30-35 minutes or until the internal temperature of the chicken reaches 165°F (74°C). This will ensure that the chicken is cooked through but still moist.
Let it rest:
- Once done, remove the chicken from the oven and let it rest for 10 minutes before serving. This helps redistribute the juices for a more tender result.
Notes
Avoid spicy ingredients: I recommend steering clear of spices like cayenne or chili powder, which can trigger GERD symptoms.
Check your lemon tolerance: While lemon is generally safe for most people with GERD, some might find it slightly irritating. If you’re unsure, reduce the amount of lemon zest or juice in the recipe.