This version uses tender chicken breast or thigh instead of fish, perfect for individuals who can’t tolerate seafood or prefer poultry.
🍽️ Serves: 2
Prep Time: 10 min | Cook Time: 30–35 min
Zone: 🟢 Green to 🔴 Red (prep-friendly)
📝 Ingredients:
- 2 small chicken breast fillets (or boneless thigh, ~120g each)
- 1 medium zucchini, sliced into thin rounds
- 1 medium carrot, peeled and thinly sliced (optional)
- 1 tsp rice bran or canola oil (or suitable DF spread)
- 1 tsp chopped chives or parsley (optional, omit if salicylate-sensitive)
- Pinch of salt
- 2 tbsp water or suitable broth to prevent drying
🔪 Method:
- Preheat oven to 180°C (350°F).
- Lightly oil a small baking dish.
- Layer the zucchini and carrot at the base. Lightly salt.
- Place chicken on top of the vegetables.
- Add a drizzle of oil or a dot of DF spread.
- Sprinkle with chives or parsley if using.
- Pour 2 tbsp water or stock around the base to help gently steam.
- Cover tightly with foil and bake for 30–35 minutes, or until chicken is fully cooked and tender.
- Serve warm with soft white rice, mashed sweet potato, or steamed greens.
✅ Diet Suitability
| Diet | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | Use fresh chicken, eat same day |
| 🌿 Low-/Moderate-Salicylate | ✅ | All ingredients low/mod per serve, peel zucchini ; omit herbs if needed From RPAH Friendly (moderate) |
| 🌾 Gluten- and Dairy-Free | ✅ | Naturally compliant |
| 🧠 Neurodivergent-Friendly | ✅ | Soft texture, mild flavor, routine-safe |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Clean protein, non-spicy, healthy fat |
| 💧 IC/PBS-Friendly | ✅ | Non-acidic, non-spicy, gentle on bladder |
| 🔥 GERD-Friendly | ✅ / ⚠️ | Use lean cuts, skip citrus or tomato |
| 🟣 Low-FODMAP | ✅ | Chicken, zucchini, and carrots are FODMAP-safe |
| 🍽️ All Zones Cookable | ✅ | Minimal steps, no frying, reheats well |
Zucchini & Fish Bake (Gentle One-Dish Meal)
A soft-textured, low-reactivity dish with clean flavors — ideal for sensitive digestion, low-capacity cooking days, and multi-diet households.
🍽️ Serves: 2
Prep Time: 10 minutes | Cook Time: 20–25 minutes
Zone: 🟢 Green to 🔴 Red (pre-prepped)
📝 Ingredients:
- 2 very fresh white fish fillets (e.g., John Dory, snapper, flathead; ~120–150g each)
- 1 medium zucchini, thinly sliced into rounds
- 1 medium carrot, peeled and thinly sliced (optional)
- 1 tsp rice bran or canola oil (or suitable DF spread)
- 1 tsp chives or parsley, finely chopped (optional)
- Pinch of salt
- 1–2 tsp lemon juice or citric acid solution (omit for IC/PBS or GERD)
🔪 Method:
- Preheat oven to 180°C (350°F).
- Lightly grease a small baking dish with oil.
- Lay the zucchini (and carrot if using) on the bottom of the dish. Sprinkle lightly with salt.
- Place fish fillets on top of vegetables.
- Drizzle with a little oil or dot with DF spread.
- Sprinkle with chives or parsley if using. (Avoid for ultra-low salicylate version.)
- Cover with foil and bake for 20–25 minutes, until fish is opaque and flakes easily.
- Serve warm with soft rice, mashed potato, or steamed choko.
✅ Diet Suitability
| Diet | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | Use very fresh fish, cook and eat same day |
| 🌿 Low-/Moderate-Salicylate | ✅ | Zucchini is low/moderate; omit parsley if needed |
| 🌾 Gluten- and Dairy-Free | ✅ | Naturally compliant |
| 🧠 Neurodivergent-Friendly | ✅ | Soft texture, mild flavor, low sensory load |
| 🌀 Low-Inflammatory / Low-GI | ✅ | High protein, low carb veg, anti-inflammatory oil |
| 💧 IC/PBS-Friendly | ✅ / ⚠️ | ✅ if no lemon or citrus is used |
| 🔥 GERD-Friendly | ✅ / ⚠️ | Avoid lemon/citric acid; use soft veg, low fat |
| 🟣 Low-FODMAP | ✅ | Zucchini is FODMAP-safe in portions up to ½ cup |
| 🍽️ All Zones Cookable |
