An IBS-friendly cookout is easier than it seems


PHOTO: Lemon Herb Chicken Kebabs | Dede Wilson, FODMAP Everyday

Summer is here, and so is cookout season! As millions of Americans bring out the grills and argue the merits of gas vs. charcoal, some with IBS will be hesitant to partake. Burgers and hot dogs may not be the best for IBS symptoms and many frozen treats like ice cream or fireside favorites like s’mores may not work either.


But fear not! At IBS Life, we are committed to ensuring you have as much fun at a cookout as those without IBS. So, here are some great grill recipes for you to try next time you put on your favorite grilling apron.


Lemon Herb Marinated Grilled Chicken Vegetable Kebobs


Fattier cuts of meat tend to cause more inflammation – so burgers and hot dogs will often be culprits behind worse IBS symptoms. The leaner the meat, the more protein it has, which gut bacteria won’t ferment and turn into gas.


Grilled chicken breast is great, but how do you spice up a grilling classic? How about a low-FODMAP chicken kebob! Former Bon Appetit editor Dédé Wilson inspired this recipe.


Ingredients
  • 1/2 cup olive oil

  • 1/4 cup lemon juice

  • 1 tablespoon Dijon mustard

  • 1/2 cup finely chopped fresh flat-leaf parsley

  • 1/4 cup finely chopped mixed fresh herbs, such as basil, oregano, rosemary, tarragon and thyme

  • 1/4 cup (finely chopped scallions, green parts only)

  • Kosher salt

  • Freshly ground black pepper

  • 1.5 lbs skinless, boneless chicken breast, cut into large bite-sized cubes

  • 12 cherry tomatoes

  • 1 green bell pepper, cored, cut into large bite-sized pieces

  • 1 red bell pepper, cored, cut into large bite-sized pieces

  • 2 medium zucchinis, ends trimmed, cut crosswise into 1-inch discs

  • Vegetable oil

  • 1 red onion cut into large bite-sized pieces (optional)

Preparation:
  1. Whisk the oil, lemon juice, and mustard together in a large bowl until combined.

  2. Whisk in parsley, herbs, and scallions, then taste and season with salt and pepper. Set aside.

  3. Add the vegetables (no onions yet) and chicken to the bowl as you prep them and toss well to coat.

  4. Cover the bowl with plastic wrap and refrigerate for at least an hour or overnight. Bring to room temperature before cooking.

  5. Thread the vegetables and chicken, as shown in the image, onto skewers. Add in the onion at this point if desired.

  6. Prepare a medium-hot grill and brush the grates with a little vegetable oil.

  7. Grill for about 6 to 8 minutes, turning a few times until you see some solid char marks on the chicken.

  8. Remove from grill. Remember to rest for five minutes before serving for extra juiciness!

You will notice the addition of red onions, which may cause some IBS symptoms for many readers. The recipe contains minimal amounts that may not cause as much discomfort for some, but ultimately, it is all up to you!


Sides


While these kebobs have their fair share of vegetables that could work as a side, here are some more options to consider – with no preparation!

  • Baked potato chips are always a delicious choice! Potatoes are already low-FODMAP, and baking means little to no fat. A small amount of chips adds a nice crunch to pair with the skewers.

  • If you want crunch that isn’t chips, Snyder’s of Hanover (arguably America’s most famous pretzel maker) has a delicious gluten-free option available at most Target locations and similar stores.

  • Plantain chips also offer a nice change of pace. Plantains are relatives of bananas, but are low-FODMAP and offer a similar crunch. This Caribbean favorite will often be offered in selections not-so-friendly to those with IBS, such as garlic flavored. An “original” or “plain” selection is thus the right choice to make. The Goya branded plantain chips are obtainable at most large retailers and Latin American food markets.

Want to make something of your own? Try this delicious potato salad we featured in the spring!


Dessert


S’mores may be a no-go for most, but small portions with the right ingredients – namely, oat graham crackers, semi-sweet chocolate, and a little marshmallow – will work nicely.


Looking for a frozen snack? Check out our guide to IBS-friendly sorbet and frozen concoctions!

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