Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free

A gourmet low-FODMAP recipe for Chicken Cacciatore, ready in under 30 minutes.  IBS-friendly and gluten-free!

Simple.

Saucy.

Flavorful and good for you.

Low-FODMAP Chicken Cacciatore is a 30-minute dinner SENSATION.

My recipe could not be easier!

I use low-FODMAP infused oils to add the flavor of garlic and onion to this recipe.  These are a pantry staple. See my Low-FODMAP Recipe Swaps and Substitutions blog for tips on other great tips for recipe modifications.  Since FODMAPs are not dissolved in an oil base, these are a perfect way to add flavor and richness to a recipe and keep your tummy happy.  Yay for that 🙂

For other amazing chicken recipes- check out my full Low-FODMAP Best Chicken Recipe Collection.

You may also love my:

• Low-FODMAP Chicken Parmesan/Parmigiano
• Low-FODMAP Bacon Maple and Mustard Chicken
• Low-FODMAP Sheet Pan Chicken Caprese
• Low-FODMAP Balsamic Chicken with Green Beans and Almonds
• Low-FODMAP 30-Minute Creamy Tuscan Chicken
• Low-FODMAP One-Skillet Spinach, Sun-dried Tomato and Feta Stuffed Chicken Breasts

Or check out over 550 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!

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at time of posting

Serves: 4

Prep time: 5 min

Cook time: 25 min

Total time: 30 min

Equipment: Large skillet with cover

Ingredients

For Chicken Marinade:

• 1 lb (16 ounces); 4 pieces boneless skinless chicken breasts, of uniform thickness
• 1 teaspoon garlic-infused olive oil
  • Infused oils have NO FODMAPs, but all the flavor! See my low-FODMAP Top 11 Tips for the reason!
• 1 teaspoon low-FODMAP certified Italian Seasoning
  • Can substitute 1/2 teaspoon dried basil, 1/4 teaspoon dried rosemary, 1/4 teaspoon dried oregano
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper

For Sauce:

• 1 teaspoon and 1 tablespoon onion or shallot-infused olive oil; divided *see above about infused oils
• 1 teaspoon garlic-infused oil
• 1 green bell pepper (75g), sliced
  • 75g is one low-FODMAP serving due to fructans
  • FODMAP fact: red bell pepper is higher in FODMAPs than green, and contains fructose, do not swap 🙂
• 4.5 ounces (127 g) canned sliced mushrooms, rinsed and drained
  • 75g is one low-FODMAP serving
  • Higher amounts contain higher levels of polyols (mannitol)
  • Do not substitute fresh mushrooms, they are higher in FODMAPs
• 1 medium zucchini (150 g), sliced into sticks
  • 65g is one low-FODMAP serving due to fructans
• 1/4 teaspoon crushed red pepper flakes (optional, will add a bit of heat)
• 1 teaspoon dried thyme
• 1 teaspoon kosher salt, plus to taste
• 1/2 teaspoon black pepper, plus to taste
• 1/2 cup dry white wine
• 1/4 cup (15g, 0.5 oz) fresh basil, chopped; divided
• 1/4 cup (15g) fresh flat leaf parsley, chopped; divided
• 15 ounces diced or crushed tomatoes (canned)
  • 4 ounces is one low-FODMAP serving, higher amounts contain excess fructose
  • Select a brand without onion or garlic
• 2 tablespoons tomato paste
  • 2 tablespoons is one low-FODMAP serving, higher amounts contain excess fructans
• 2 tablespoons capers
  • 1 tablespoon is one low-FODMAP serving, no FODMAPs detected
• Freshly grated parmesan cheese to taste (garnish, omit for dairy-free)

Directions

• Combine first 5 ingredients for chicken marinade in a small bowl or freezer bag. Rub the chicken into the oil and spices and place in refrigerator while you prep the other ingredients
• Place a large skillet (I used 11 inch cast iron) over medium high heat
• Add 1 tablespoon of onion-infused oil to the skillet
• When oil shimmers, add the chicken and the marinade to the pan
• Sear the chicken for about 2 minutes per side, then remove to a covered plate to keep warm (it will not be fully cooked, that is OK)
• Add remaining teaspoon of onion infused oil to the skillet with the garlic-infused oil
• Add the bell pepper, mushrooms, zucchini, crushed red pepper flakes, thyme, salt and pepper to the skillet and cook for about 3-4 minutes until the vegetables start to soften, covering if desired
• Add in the wine and cook for another minute or until the liquid reduces by about half, adjusting the temperature as necessary
• Stir in half of each of the parsley and basil
• Pour the canned tomatoes in the skillet, then tomato paste, and stir well, then add capers and taste and adjust seasonings as desired
• Replace the chicken breasts and cover with sauce
• Reduce the heat, cover and simmer for about 10-15 minutes or until the chicken is cooked through (internal temperature of 165F)
• Sprinkle the remaining herbs and shredded parmesan cheese (optional) over top and serve immediately
  • Delicious with low-FODMAP bread, salad or low-FODMAP pasta
    • For my fave low-FODMAP,GF Pasta brands check out my low-FODMAP Grocery Shopping Blog!

Serves 4

Calories Per Serving: 288