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!
Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free
A gourmet low-FODMAP recipe for Chicken Cacciatore, ready in under 30 minutes. IBS-friendly and gluten-free!
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
For Chicken Marinade:
- 1 lb (16 ounces) boneless skinless chicken breasts, of uniform thickness
- 1 teaspoon garlic-infused olive oil*
- 1 teaspoon low-FODMAP certified Italian Seasoning*
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
For Sauce:
- 1 teaspoon and 1 tablespoon onion or shallot infused oil; divided
- 1 teaspoon garlic-infused oil
- 1 green bell pepper (75g), sliced*
- 4.5 ounces (127 g) canned sliced mushrooms, rinsed and drained*
- 1 medium zucchini (150 g), sliced into sticks*
- 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)*
- 2 tablespoons tomato paste*
- 2 tablespoons capers*
- Freshly grated parmesan cheese to taste (garnish, omit for dairy-free)*
Instructions
- 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
Notes
- 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
- Infused oils have NO FODMAPs, but all the flavor! See my low-FODMAP Top 11 Tips for the reason!
- If you don’t have Italian seasoning, you may substitute 1/2 teaspoon dried basil, 1/4 teaspoon dried rosemary, 1/4 teaspoon dried oregano
- 75g is one low-FODMAP serving for green bell peppers due to fructans. FODMAP fact: red bell pepper is higher in FODMAPs than green, and contains fructose, do not swap
- 75g is one low-FODMAP serving for canned drained mushrooms. Higher amounts contain higher levels of polyols (mannitol). Do not substitute fresh mushrooms, they are higher in FODMAPs
- 65g is one low-FODMAP serving for zucchini due to fructans
- 4 ounces is one low-FODMAP serving for canned tomatoes, higher amounts contain excess fructose. Select a brand without onion or garlic
- 2 tablespoons is one low-FODMAP serving for tomato paste, higher amounts contain excess fructans
- 1 tablespoon is one low-FODMAP serving for capers, no FODMAPs detected
- For my fave low-FODMAP, GF Pasta brands check out my low-FODMAP Grocery Shopping Blog
- Equipment: Large skillet with cover
% DAILY VALUE
2 Responses
Video on YouTube
I saw this video on YouTube and I just tried the recipe. It’s amazing. Low calorie too!
Hi Smith,
Thanks for taking the time to comment. We are super happy you found our YouTube channel too!
Have an amazing day and stay in touch!!