I have a friend—let’s call her Essa—who’s probably the pickiest eater I’ve ever met.
It’s not her fault. Due to some underlying health issues, she has many food restrictions. She does not eat high-fiber, spicy foods, nuts or seeds, onions, beans, lentils, cabbage, or broccoli. If it’s likely to produce the slightest blip of digestive distress, she’s out.
Despite all those restrictions, I still wanted to cook something that tasted amazing for the rest of us. So, naturally, I asked Gippity to see if it could conjure a dish that wouldn’t put Essa into an existential meltdown.
This isn’t Gippity’s first time working on a recipe for picky eaters. A year ago it conjured up these Crispy Baked Chicken Tenders for my kids. They were a hit, but with all of the restrictions for this new recipe I expected boiled chicken and a prayer.
The Prompt
I need a recipe to satisfy a picky eater who cannot eat high-fiber foods, spicy foods, nuts or seeds, or gas-producing foods such as lentils, beans, legumes, cabbage, broccoli, and onions. The tricky part is that I want it to still be delicious for everyone else.
Gippity Kitchen Says:
Got it, Stephen!
A challenge indeed, but let’s go for a soothing yet flavorful meal that can still please the whole crowd. After thinking it over, here’s what I came up with:
Lemon Herb Chicken with Creamy Mashed Potatoes and Roasted Carrots.
The chicken is baked in a zesty lemon and aromatic herbs blend, the mashed potatoes are silky and comforting, and the carrots add a touch of sweetness and color to the plate. Plus, it’s simple enough that your picky eater won’t balk at any funky flavors, and it still tastes inviting to everyone else at the table.
Check out the recipe below! I’m confident this dish will keep Essa’s digestion in check while impressing everyone else.
Lemon Herb Chicken with Creamy Mashed Potatoes and Roasted Carrots
A gentle-on-the-tummy yet flavorful dinner: juicy lemon herb chicken baked to perfection, comforting mashed potatoes, and sweet roasted carrots for a bright and hearty finish.
Ingredients
For the Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 2 garlic cloves, minced (optional)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
For the Mashed Potatoes:
- 4 medium Yukon Gold potatoes, peeled and cubed
- 2 tablespoons unsalted butter
- 1/4 cup chicken broth (low-sodium)
- Salt to taste
For the Roasted Carrots:
- 6 large carrots, peeled and cut into sticks
- 2 tablespoons olive oil
- 1 teaspoon honey
- Salt and pepper to taste
Instructions
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Prepare the Chicken:
- Preheat your oven to 375°F (190°C).
- Mix the olive oil, lemon juice, lemon zest, minced garlic (if using), oregano, thyme, salt, and pepper in a small bowl.
- Place the chicken breasts in a baking dish and pour the lemon herb mixture over them, ensuring they’re well-coated.
- Bake in the preheated oven for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (74°C). Baste the chicken with the juices from the dish halfway through cooking.
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Make the Mashed Potatoes:
- While baking the chicken, place the peeled and cubed potatoes in a large pot and cover them with cold water. Add a pinch of salt.
- Bring to a boil over medium-high heat and cook until the potatoes are tender, about 15-20 minutes.
- Drain the potatoes and return them to the pot. Add the butter and chicken broth. Mash until smooth and creamy. Add salt to taste.
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Roast the Carrots:
- On a baking sheet, toss the carrot sticks with olive oil, honey, salt, and pepper.
- Spread them out in a single layer and roast in the oven (you can do this alongside the chicken) for about 20-25 minutes or until tender and slightly caramelized.
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Serve:
- Arrange the chicken breasts on a platter and drizzle with any remaining juices from the baking dish.
- Serve the creamy mashed potatoes alongside the roasted carrots.
This recipe is straightforward and comforting. Lemon juice and zest brighten the chicken without using heavy spices. The carrots provide a gentle sweetness, and the mashed potatoes create a classic home-cooked feel.
The Verdict
I won’t lie to you—this one is good. It is not mind-blowing, cosmic-level, or pass-out-from-deliciousness, but it is still plenty satisfying. If you’re cooking for someone with strict dietary restrictions, it’s a surefire way to keep peace at the dinner table without sacrificing taste for the rest of us.
The lemony herbs sing a bright little tune, and the carrots get an almost caramel-like coating. As for the mashed potatoes? Let’s just say they’re good enough to eat by the spoonful, and nobody will complain about that.
This was a success for me—simple, hearty, and precisely what Essa needed. If you’re feeding a crowd with at least one person who can’t tolerate half of the grocery store, this might save the day.
Give it a try, and you’ll see why I’m calling it a “good” meal in the best way possible.
