Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free

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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 pastalow-FODMAP Rice Quinoa, low-FODMAP Lemon Roasted Potatoes or low-FODMAP Mashed Potatoes.

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

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)

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
    • 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
  • 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

Directions

  • 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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