Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
July 29, 2022Printer Friendly Version
A gorgeous recipe for low-FODMAP Tuscan Chicken in just 30 minutes.
We’re talking tender chicken, enrobed in a creamy sauce, enhanced by spinach, basil and sundried tomatoes. It is soooo good you won’t believe you can have it. But you CAN.
My low-FODMAP Tuscan Chicken is super convenient, made in one skillet. Easy to prepare with a snappy cleanup. Perfect for a family dinner!Tuscan chicken goes perfectly with a low-FODMAP, GF pasta, low-FODMAP Rice Quinoa, low-FODMAP Lemon Roasted Potatoes or low-FODMAP Mashed Potatoes.
You may also love:
- Low-FODMAP Lemon Butter Chicken with Penne
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- Low-FODMAP Bacon, Maple and Mustard Chicken
- Low-FODMAP Sheet Pan Caprese Chicken
- Low- FODMAP One Pan Italian Chicken with Vegetables
- Low-FODMAP Balsamic Chicken with Green Beans
Or check out over 450 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Although this recipe has not been lab tested a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting).
Serves: 4-6 *
*Although not high in FODMAPs, since the sauce is very rich, test for your tolerance if fat is a trigger for your IBS.
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Equipment: Large heavy bottomed skillet (I like cast iron)
- 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
- If you have oil packed, then drain well, and ensure no onion or garlic added
- 8g is one low-FODMAP serving
- Higher amounts contain high levels of fructose
- 1 cup low-FODMAP chicken broth, prepared
- Try my low-FODMAP Happy Soup for an amazing option!
- 1/2 cup heavy cream or canned coconut cream (not the same as ‘cream of coconut’)
- 1/4 cup is one low-FODMAP serving
- 1/4 cup grated Parmesan cheese, plus additional for serving
- Parmesan is naturally low in FODMAPs
- 2 teaspoons garlic-infused oil
- 2 teaspoons shallot or onion infused oil
- Infused oils contain all the flavors but not the FODMAPs! You can enjoy these lovely additions to your recipe. Check out my low-FODMAP Top 11 tips and tricks to explain why!
- 5 ounces (143 g) fresh spinach, lightly torn
- 75 g is one low-FODMAP serving
- Higher amounts contain high levels of fructans
- 3 tablespoons (14g) fresh basil; chopped, plus for garnish
- 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 (try my low-FODMAP Lemon and Rosemary Roasted Potatoes!)
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