Gentle Baked Chicken Breast
A soft, low-flavor, high-tolerance protein dish ideal for sensitive digestion, sensory needs, and elimination-style diets.
🍽️ Serves: 2
Prep time: 5 minutes | Cook time: 25–30 minutes
📝 Ingredients:
- 2 small chicken breast fillets, very fresh, skinless
- 1 tbsp rice bran oil or canola oil (lowest salicylate options)
- Pinch of salt
- Optional: 1 tsp finely chopped chives or parsley (omit for strictest needs)
- Optional moisture tip: 1 tbsp filtered water or homemade chicken stock (salicylate- and histamine-safe)
🔪 Method:
- Preheat oven to 180°C (350°F).
- Place chicken breasts in a small oven-safe dish.
- Drizzle with oil, sprinkle with salt, and add water or stock around the base for moisture.
- Cover with foil to keep soft and juicy.
- Bake for 25–30 minutes, or until internal temperature reaches 74°C (165°F).
- Rest 5 minutes before slicing. Sprinkle with chives or parsley if tolerated.
✅ Diet Suitability
| Diet | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | Use only very fresh chicken, avoid leftovers or reheating more than once |
| 🌿 Low-/Moderate-Salicylate | ✅ | No high-salicylate herbs, uses safe oil |
| 💧 IC/PBS-Safe | ✅ | No irritants like pepper, citrus, spice |
| 🔥 GERD-Safe | ✅ | Low-fat, bland, no acid |
| 🧠 Neurodivergent-Friendly | ✅ | Moist, soft, neutral flavor |
| 🌾 Gluten- and Dairy-Free | ✅ | Naturally compliant |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Lean protein + gentle oil |
| 🍽️ All Zones Cookable | ✅ | Easy prep, no blender or multi-steps |
🍴 Ideal Pairings:
- Gentle Roasted Veg Tray (potato, swede, parsnip)
- Mashed sweet potato
- Steamed zucchini or choko
- White rice or rice pasta for energy support
