Low-FODMAP One-Skillet Balsamic Chicken with Green Beans; Gluten-free, Dairy-free

Printer Friendly Version

Low-FODMAP One-Skillet Balsamic Chicken with Green Beans is a simple, delicious and healthy meal.  This chicken dinner is ready in under 30 minutes, with flavors that are incredible.  Complete winner!

Who has the time and energy for complicated recipes during the week?  I sure don’t.  Low-FODMAP Balsamic Chicken is a snap to prepare AND clean-up, and will be a favorite for your whole family 🙂

Try this low-FODMAP One-Skillet Balsamic Chicken with Green Beans alongside low-FODMAP Rice/Quinoa, low-FODMAP Mashed Potatoes or low-FODMAP Lemon Rice.  It’s so versatile.

You may also love:

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 or more

Prep time: 5 min

Cook time: 15 minutes

Total time: 20 min

Ingredients

  • 1/4 cup (4 tablespoons) balsamic vinegar
    • 1 tablespoon is 1 low-FODMAP serving
  • 2 tablespoons garlic-infused oil
    • Infused oils are safe to eat, since garlic and onion FODMAPs are not soluble in fats, great way to add flavor!  See my low-FODMAP Happy Gut Guide for more details
  • 1 tablespoon maple syrup
  • 1 tablespoon Dijon mustard
  • A pinch of crushed red pepper flakes
  • 2 tablespoons avocado oil or your other preferred oil for cooking
  • 2 lbs (32 ounces) uncooked boneless skinless chicken breasts cut into strips
    • Ensure you do not purchase frozen varieties that are seasoned with broth as these often contain added onion and garlic
  • Kosher salt and freshly ground black pepper to taste
  • 12 ounces (340 g) green beans, trimmed and cut  (fresh or fresh frozen and defrosted)
    • 75g is listed as  one low-FODMAP serving, but you can consume up to 125g without over consuming sorbitol
  • 3 tablespoons (25 g) toasted almond slivers or slices

Directions

  • In a small bowl whisk balsamic vinegar, garlic infused oil, maple syrup, mustard, and red pepper flakes until combined
  • Set aside for later
  • In a large skillet over medium heat, heat avocado oil
  • Add chicken tenders and season with salt and pepper well
  • Sear until golden, about 3 minutes per side
    • You don’t need to fully cook it, since it will return to the pan later
  • Remove chicken strips from pan and set aside on a covered plate to keep warm
  • To pan, add green beans, season liberally with more salt and pepper
  • Cook about 5 minutes stirring occasionally (you can cover the skillet to speed the cooking)
  • Move beans to one side of the pan and place the chicken on the other side, turn heat to medium or medium-low per your stovetop
  • Add the balsamic mixture
  • Toss green beans and chicken to coat with sauce, then stir occasionally until the chicken is cooked through and sauce is thickened, about 5 minutes more
  • Sprinkle with almond slivers and toss again
  • Serve with your preferred low-FODMAP side dishes (I used quinoa)!

Printer Friendly Version
Comments Rating 0 (0 reviews)

Comment/Review Below

Want a 10% coupon? Just review this recipe & then email us at info@rachelpaulsfood.com letting us know which recipe you have reviewed. We will then send you a 10% coupon code (limit 1 per customer/email).

Leave a Comment/Review

Sending