LOW FODMAP Caribbean Jerk Chicken and Rice

Posted on June 21, 2020
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Good for Your Tummy and Your Soul

My heart and my tummy don’t always agree.

For instance, I LOVE cream. And I LOVE garlic. But they don’t really love me back, know what I mean? Spices are awesome to cook with, and delicious to eat, but so many of them make my tummy hurt, and for a while there, I got to a point where I barely wanted to eat much of anything!

Then I learned about FODMAPS, and wow. Just wow. Mind blown! A whole new world of food science has opened up to me!

For all my friends out there looking for low FODMAP recipes, this one is my favorite! It’s packed with flavor, and it tastes like something that should be naughty… but it totally isn’t!!

Jerk chicken is healthy, full of protein and good carbs, and its so delicious, I promise you’re going to want to make it again and again.


  • 4 Large Chicken Breasts
  • 2 Cups Jasmine or Basmati Rice
  • 1 Can Black Beans, Drained and Rinsed
  • 2 Cubes Chicken Bouillon
  • 1 Cup Pineapple Juice
  • 3 Tbsp Butter
  • 1/2 Cup Soy Sauce
  • 1 Tbsp Olive Oil
  • 1 Tsp Salt
  • 1 Tsp Nutmeg
  • 1 Tsp Dried Thyme
  • 1 Tbsp Pepper
  • 1 Tbsp Cinnamon
  • 1 Tsp Ginger
  • 2 Tbsp Brown Sugar
  • 1 Tsp Onion Powder (optional, do not add if this bothers your tummy)
  • 1 Tsp Garlic Powder (optional, though I’ve heard garlic oil is better for IBS)


Combine soy sauce, pineapple juice, oil, salt, nutmeg, thyme, pepper, cinnamon, ginger, and brown sugar (and optionally onion/garlic powder) in a large bowl.  Toss chicken in the mixture, and set aside to come to room temp.

Preheat oven to 350.

Bowl water for rice with bouillon.  Cook rice as directed.  Add black beans. Set aside.

Melt butter in dutch oven.  Saute chicken over medium heat, just searing on both sides.  Remove the chicken immediately from dutch oven, and stir the rice in, picking up all the juices and flavor.  Place chicken over the rice, cover, and bake at 350 for 20 minutes. Serve immediately.