Chicken Breasts | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com Empowering you to become IBS free, naturally, safely and quickly... Get in touch today to book your Free Gut Health Strategy Call Wed, 09 Apr 2025 19:29:16 +0000 en-GB hourly 1 https://wordpress.org/?v=5.8.13 https://www.youribsfreedom.com/wp-content/uploads/2023/09/Logo-transparent-background-150x150.png Chicken Breasts | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Chicken Fajitas https://www.youribsfreedom.com/recipe/chicken-fajitas/ https://www.youribsfreedom.com/recipe/chicken-fajitas/#respond Sun, 11 Dec 2022 10:08:51 +0000 https://www.theibscoach.com/?post_type=recipe&p=2893 I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!

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Chicken Fajitas
I love spicy chicken and this combination is full of fantastic nutrition that will keep you feeling full and satisfied, whilst combatting all your symptoms and boosting your immune system. Win win!
Servings2 people
Ingredients
Instructions
  1. Firstly, gently fry off the chicken in a drop of olive oil and leave to one side.
  2. next slice the pepper (and onion if using) and add his to the pan of oil. Stir gently for about a minute and then add the cumin, paprika, chilli powder (or fresh chilli) and a tbsp of the lemon juice. Continue to stir until ingredients thoroughly mixed.
  3. Now add the tomatoes to the mixture, pop the chicken back in and simmer, stirring occasionally.
  4. Take your cup of rice and add it to a small saucepan (with a lid). Add two cups of water, the Tumeric 3 tbsp of lemon juice and salt. Stir and bring to the boil. Once bubbling, bring the heat down to a simmer and add the saucepan lid. Cook for 8 - 10 minutes (or whatever the packet says).
  5. Now for the guacamole. Peel and chop the avocados and add them into a small blender along with the spinach, mint, 3 tablespoons of lemon juice and black pepper. Blend until smooth and serve in a bowl.
  6. By now the rice should be cooked, stir and serve. Serve the chicken fajita mix in a separate bowl. Serve the tortillas and enjoy making lovely chicken fajitas by spreading a spoonful of guacamole, adding a tablespoon of rice and chicken fajita mix, roll up and enjoy!

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]]> https://www.youribsfreedom.com/recipe/chicken-fajitas/feed/ 0 Balsamic Chicken https://www.youribsfreedom.com/recipe/balsamic-chicken/ https://www.youribsfreedom.com/recipe/balsamic-chicken/#respond Sat, 30 Jul 2022 14:27:52 +0000 https://www.theibscoach.com/?post_type=recipe&p=3208 This recipe is inspired from my USA trip back in 2019 and is one of my new favourites. I don’t often use vinegar in my recipes as too much can interfere with my IBS symptoms however for occasional use this works well for me. And the flavour is exquisite. So tender and something a little […]

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]]> This recipe is inspired from my USA trip back in 2019 and is one of my new favourites.

I don’t often use vinegar in my recipes as too much can interfere with my IBS symptoms however for occasional use this works well for me. And the flavour is exquisite. So tender and something a little different.

Balsamic Chicken
Servings2 people
Ingredients
Instructions
  1. Wash your chicken breasts and place in a bowl or tupper-ware box.
  2. Mix the rest of the ingredients together (minus the oil) and drizzle over the chiles to marinade it for at least 4 hours, preferably the whole day.
  3. When you are ready to cook the chicken, heat a large pan with the oil, add in the chicken breasts and marinating mix and cook on a low heat for around 10 minutes until cooked through.
  4. Serve with rice and veg or peas and mash.

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]]> https://www.youribsfreedom.com/recipe/balsamic-chicken/feed/ 0 Roast Chicken Dinner https://www.youribsfreedom.com/recipe/roast-chicken-dinner/ https://www.youribsfreedom.com/recipe/roast-chicken-dinner/#respond Mon, 16 May 2022 09:21:54 +0000 https://www.theibscoach.com/?post_type=recipe&p=2848 Everyone loves a roast dinner but sometimes you can pile on the pounds just looking at one! This simplified version uses mash over roast potatoes and there is no need for heavy gravy over the top (you can use gravy if you choose). Avoiding a Yorkshire pudding also saves calories and extra unwanted stooge slowing […]

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]]> Everyone loves a roast dinner but sometimes you can pile on the pounds just looking at one! This simplified version uses mash over roast potatoes and there is no need for heavy gravy over the top (you can use gravy if you choose). Avoiding a Yorkshire pudding also saves calories and extra unwanted stooge slowing down your digestion.
Rainbow Roast Chicken
Servings2 people
Prep Time5 minutes
Cook Time25 minutes
Ingredients
Instructions
  1. Peel and chop the potatoes into small pieces. Boil in a pan for around 10 minutes until cooked through.
  2. Whilst the potatoes are cooking, season the chicken breasts with a little oil, salt and rosemary. Add to a hot oven and cook for 20+ minutes until cooked through.
  3. Chop the cabbage and boil in a pan, adding the maple syrup after around 5 minutes. This should be cooked through in around 15 minutes and ready to be drained and served.
  4. Slice the carrots in half lengthways and boil in a saucepan. After 10 minutes add in the kale. Cook for a further 10 minutes (or until both are cooked through).
  5. Turn the chicken over in the oven to ensure both sides are cooked through.
  6. The potatoes should be cooked by now, so go ahead and drain these, put back in the pan, add the butter and mash. Cover to keep warm whilst the rest of the meal is cooking.
  7. Drain the veg, serve with the chicken and a dollop of mash. Enjoy your reduced calorie Rainbow roast dinner!

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]]> https://www.youribsfreedom.com/recipe/roast-chicken-dinner/feed/ 0 Pesto Chicken Pasta https://www.youribsfreedom.com/recipe/pesto-chicken/ https://www.youribsfreedom.com/recipe/pesto-chicken/#respond Sun, 24 Mar 2019 12:30:00 +0000 https://www.theibscoach.com/?post_type=recipe&p=107 This recipe is packed full of protein, antioxidants, and B-Complex Vitamins as well as Vitamins C and E. It will fill you up and is great for the skin and hair as well as brain function. Easy on the digestion and Gluten Free. A fantastic ‘pick me up’ after a long day! Pesto Chicken CourseMain […]

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]]> This recipe is packed full of protein, antioxidants, and B-Complex Vitamins as well as Vitamins C and E.

It will fill you up and is great for the skin and hair as well as brain function. Easy on the digestion and Gluten Free.

A fantastic ‘pick me up’ after a long day!

Pesto Chicken
Servings2 people
Cook Time20 minutes
Ingredients
Instructions
  1. Put the chicken breasts in the oven to cook for 15 minutes
  2. Put the pasta onto boil for 12 minutes (cooking instructions may vary)
  3. Mix the basil, pine nuts, olive oil, lemon juice and black pepper together in a blender until mixture is a nice creamy consistency (30 – 60 seconds is usually OK)
  4. When the chicken is cooked, smother with pesto and add to a bed of rice

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