30-Minute “Marry-me Chicken”; Low-FODMAP, Gluten-free
30-Minute low-FODMAP & gluten-free ‘Marry Me Chicken’ will make everyone swoon. Tender chicken infused with creamy sun-dried tomato sauce is always a winner.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 5 servings 1x
- Category: Entree, Dinner
- Method: Cooking
- Cuisine: American, Italian
- Diet: Gluten Free
Ingredients
Scale
- 1 tablespoon olive oil, or avocado oil
- 5 boneless, skinless chicken breasts, of equal thickness (about 5 ounces each)
- 1/4 teaspoon kosher salt, plus to taste
- 1/4 teaspoon black pepper, plus to taste
- 1 tablespoon garlic-infused oil*
- 1 teaspoon dried thyme, or Italian seasoning*
- 1/2 teaspoon crushed red pepper flakes*
- 3/4 cup low-FODMAP chicken broth or stock*
- 1/2 cup (40g) chopped sun-dried tomatoes, drained well of oil*
- 1/2 cup heavy cream, or canned coconut cream*
- 1/4 cup finely grated fresh Parmesan*
- Fresh basil, for serving
Instructions
- Preheat oven to 375F
- In a large ovenproof skillet (I like cast iron), over medium-high heat, warm 1 tablespoon olive oil
- Season chicken with salt, and black pepper, and place in skillet to sear on both sides (about 3-5 minutes per side). They don’t need to be fully cooked
- Transfer chicken to a plate to stay warm
- In same skillet over medium, heat garlic-infused oil
- Stir in thyme (or Italian seasoning), and red pepper flakes (if using)
- Cook, stirring, until fragrant, about 1 minute
- Add in the low-FODMAP chicken broth, sun-dried tomatoes, heavy cream, and Parmesan
- Bring to a simmer, then return chicken and any accumulated juices to skillet, and cover with the sauce
- Place the skillet in the oven until chicken is cooked through (160F internal temperature), about 10-12 minutes. Taste sauce, and adjust seasoning to your preference
- Serve, garnished with fresh Basil. Goes great with rice, low-FODMAP pasta, bread, or potatoes. Drizzle some of that extra sauce over it all!
Notes
- 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)
- Note: The sauce is very rich, and can be irritating if you are sensitive to high-fat foods. I suggest opting for lactose-free half-and-half instead of cream, or reducing the cheese in the recipe
- The red pepper flakes make the sauce spicy. Omit based on your preference
- Infused oils with garlic have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils. See my Top 11 Tips and Tricks for the Low-FODMAP diet that no one ever tells you
- You can also use 1 tablespoon fresh thyme, in place of dried, for even more delicious flavor
- Select a low-FODMAP chicken broth, or make your own
- Heavy cream is low-FODMAP in 1/4 cup servings
- Parmesan cheese is naturally low in lactose and low-FODMAP. Do not use products that are pre-shredded, they will not melt as well in the sauce
- Sun-dried tomatoes are low-FODMAP in 8g servings (maximum 20g per FODMAP friendly). If you select products packed in oil, use a brand without onion or garlic in the marinade. You can also use sun-dried tomatoes that are not oil-packed if you prefer
