One-Skillet Low-FODMAP Bacon, Maple and Mustard Chicken; Gluten-free, Dairy-free

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I was ‘window shopping’ on Pinterest the other day and I saw photos of this creamy looking, savory, super flavorful chicken dish. It was bacon, mustard and maple chicken.  I knew this would be amazing to modify to low-FODMAP. One Skillet, ready in 30 minutes.  Just right for a Tuesday night (and I have all the ingredients even with the coronavirus quarantine).

I am a huge fan of sweet and savory, and I’m not ashamed to admit that I dunk my pieces of bacon in maple syrup at brunch.  The notion of a Low-FODMAP Bacon Mustard Chicken meal with hints of maple syrup made my mouth water.

I prefer to make this low-FODMAP Bacon Maple and Mustard Chicken without added dairy, but if you want to finish the sauce with a little heavy cream, or a splash of white wine, then go ahead.  Those additions are also lovely for a fancier meal.

Serve this delicious low-FODMAP Bacon, Maple and Mustard Chicken with low-FODMAP, gluten free pasta (see my low-FODMAP grocery shopping blog for tips on these), low-FODMAP Creamy Thyme Mashed Potatoes, low-FODMAP Glazed Carrots, or low-FODMAP Sheet Pan Broccoli Rice & Cheese Casserole.  It is amazing.

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Or check out over 350 more low-FODMAP Recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD


One-Skillet Low-FODMAP Bacon, Maple and Mustard Chicken; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 8

Prep time: 5 mins

Cook time: 20-25 mins

Total time: 30 mins

Ingredients

  • 1 & 1/2 cups low-FODMAP chicken broth/stock (try my low-FODMAP Happy Soup for an easy option)
  • 2/3 cup Dijon mustard
  • 1/4 teaspoon paprika
  • 1/8 teaspoon black pepper
  • 8 strips bacon uncooked, chopped
    • I suggest low-sodium bacon as there is a lot of salt flavor with the chicken stock already
  • 2 pounds (32 ounces) boneless, skinless chicken breasts, of relatively similar thickness
    • If possible try to use eight 4 ounce breasts
  • 1 tablespoon onion-infused olive oil (infused oils have all the flavor without the FODMAPS.  For tips on shopping for these oils, see my low-FODMAP Recipe swap blog)
  • 3 sprigs fresh rosemary, plus additional for garnish
  • 4 tablespoons pure maple syrup

Directions

  • In a small bowl or large cup, combine the 1 & 1/2 cups low-FODMAP chicken broth, mustard, paprika, and pepper.  Set aside
  • In a large skillet (I prefer cast iron), cook chopped bacon over medium-high heat just until it starts to brown (about 3 minutes)
  • Remove to a plate, leaving the bacon fat in the skillet
  • To the same skillet, add chicken breasts and brown well on both sides.  You don’t need to cook them thoroughly at this point (About 2 minutes each side)
  • Remove to the same plate, with bacon to stay warm
  • Add 1 tablespoon infused olive oil to the hot skillet (there will still be bacon grease on it too, that is fine), adjusting heat to medium depending on your stovetop
  • Add the chicken broth mixture and stir to combine
  • Bring to boil, scraping the bottom of the pan as needed (all the lovely carmelized bacon bits will be on the bottom, this is why cast iron is such a good choice for this meal)
  • Add the cooked bacon and mix well
  • Replace the chicken breasts and add the rosemary sprigs.   Reduce the heat to medium-low and cook for about 10-15 minutes, turning chicken once, until chicken breast is fully cooked and no longer pink in the center (internal temperature of 165 F)
    • You may need more or less time, depending on the thickness of your chicken.  Do not overcook it, the breasts should still be very juicy and tender if done right
  • Remove the chicken to a covered dish to keep warm, leaving the bacon in the skillet
  • Finish the sauce by allowing to boil, stirring frequently, until reduced by half (about 5-7 minutes)
  • Remove large rosemary pieces if possible, and stir in the maple syrup
  • Taste and add salt and pepper as desired
  • Serve chicken with sauce spooned over top, garnished with additional fresh rosemary

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7 Comments

  1. Polly curry May 1, 2020
    • Rachel Pauls Food May 1, 2020
  2. Grace May 11, 2020
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