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Low-FODMAP Creamy Tuscan Chicken
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Low FODMAP | Recipe

Ingredients :

  • 3 tablespoons olive oil or your preferred oil for pan cooking; divided
  • 24 ounces boneless, skinless chicken breasts
  • 1 tablespoon low-FODMAP Happy Spices Italian seasoning
  • 5 tablespoons low-FODMAP, GF flour; divided
  • 1/2 teaspoon salt, plus additional for sprinkling
  • 1/4 teaspoon pepper, plus additional for sprinkling
  • 1/2 cup (27g) chopped sun dried tomatoes
  • 1 cup low-FODMAP chicken broth, prepared
  • 1/2 cup heavy cream or canned coconut cream (not the same as ‘cream of coconut’)
  • 1/4 cup grated Parmesan cheese, plus additional for serving
  • 2 teaspoons garlic-infused oil
  • 2 teaspoons shallot or onion infused oil
  • 5 ounces (143 g) fresh spinach, lightly torn
  • 3 tablespoons (14g) fresh basil; chopped, plus for garnish

Instructions :

  • Pound your chicken breasts using a mallet or rolling pin between plastic wrap or parchment to tenderize
  • Place 4 tablespoons of flour, low-FODMAP Italian seasoning, salt and pepper on a shallow plate, and mix lightly
  • Lightly dredge chicken in the flour mixture
  • Heat 1 & 1/2 tablespoons olive oil or other oil in a skillet over medium high heat
  • When the pan is hot, add the chicken pieces and brown on both sides, about 2-4 minutes per side
  • Remove chicken to a plate to keep warm (it will finish cooking later)
  • To the skillet, add remaining 1 & 1/2 tablespoons olive oil and sun-dried tomatoes cook for 1 minute or until fragrant over medium or medium low (if you used oil packed tomatoes, they may not be as noticeably fragrant)
  • Whisk in the remaining 1 tablespoon LF flour and allow to brown for approximately 1 minute
  • Add the heavy cream, LF chicken broth, 1/4 cup parmesan cheese, 2 infused oils and stir to combine
  • Allow to cook until the sauce begins to simmer and thicken, about 3 minutes
  • Add the spinach and reduce heat if needed (the spinach will shrink as it cooks)
  • Stir until the spinach wilts slightly
  • Add the basil and mix it well into the sauce
  • Taste sauce and add salt and pepper to your preference
  • Add the chicken back into the skillet and turn to coat in the sauce
  • Simmer until the chicken is heated through, and internal temperature is 165F, about 5 minutes
  • Garnish with additional fresh parmesan and fresh basil and serve alongside your preferred low-FODMAP, GF Pasta or potatoes
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