Dinner IBS Recipe One

This Dinner IBS Recipe One is a delightful IBS friendly diet to be served on the first day of the 1st week.


Apple Cider Chicken - Serves 1

1 boneless, skinless chicken breast half
1/4 teaspoon kosher salt
Freshly ground black pepper; to taste
1 tablespoon vegetable oil
1 tablespoon unsalted butter
1/2 tablespoon apple cider vinegar
1/4 cup apple cider
3 tablespoons low-sodium chicken broth
1/4 tablespoon fresh lemon juice
1/4 teaspoon fresh thyme leaves

Season the chicken with salt and pepper. Preheat a small skillet for about 1 minute over med-high heat. Add the oil and wait until it sizzles. Place the chicken in the pan. Cook for about 4 minutes until the meat displays a golden color. Flip over the chicken onto its other side. Lower the heat to med and add 1/2 tablespoon of butter. Cook for about 5 minutes until chicken is firm to the touch. Remove the chicken and place on a plate.

Dispose of the remaining liquid from the skillet. Add the vinegar and deglaze over med-high heat. Scrape the bottom of the pan with a wooden spatula. Add the cider and the broth. Bring the liquid to a boil. Cook for about 4 minutes until the liquid thickens to a sauce texture. Add the remaining 1/2 tablespoon of butter, lemon juice and thyme leaves. Combine the chicken with the sauce in the skillet. Sprinkle additional salt and pepper, to taste, and serve.

Steamed brown rice with green beans and baby carrots

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