30-Minute Mediterranean Chicken with Tomatoes & Olives; Low-FODMAP & Gluten-free
A super easy, and healthy, one-pan low-FODMAP recipe for Mediterranean Chicken with Tomatoes and Olives. IBS-friendly, gluten-free, and dairy-free!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Mediterranean, American
- Diet: Gluten Free
Ingredients
Scale
- One 14-ounce can diced tomatoes*
- 1/2 cup (75g) black or green olives, pitted and chopped*
- 1 tablespoon (8g) capers, rinsed*
- 1/4 teaspoon crushed red pepper, or to taste
- 1 tablespoon low-FODMAP Italian Seasoning*
- 1 tablespoon garlic infused oil*
- 16 ounces boneless, skinless chicken breasts, pounded to 1/2-inch thickness
- 1/4 teaspoon freshly ground pepper, plus to taste
- 1 tablespoon olive oil
- 10.5 ounces (300g) fresh baby spinach, stems removed*
- 1/4 teaspoon kosher salt, plus to taste
- Italian parsley, for garnish
Instructions
- In a medium bowl, combine canned tomatoes, black or green olives, capers, crushed red pepper, Italian seasoning, and garlic infused olive oil
- If not already done so, pound your chicken with a mallet to 1/2 -inch thickness, season with the fresh pepper
- Heat olive oil in a large skillet over medium-high heat. Cook the chicken until browned on one side, 2 to 4 minutes. Turn it over; brown again, then remove to a warmed plate (it may not be fully cooked, that is OK)
- Turn heat to medium-low and place the spinach in the skillet, season with salt. You may need to work in batches. The spinach will shrink with cooking.
- Cover and cook until the spinach is wilted, about 3-4 minutes. Replace the chicken, and top with the tomato and olive sauce
- Reduce heat to medium, cover, and cook until cooked through, 3 to 5 minutes. Taste, and add salt and pepper as desired
- Serve immediately, garnished with fresh parsley, alongside rice, rice-quinoa, or potatoes
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)
- For canned tomatoes: 4 ounces is one low-FODMAP serving due to fructose. Select a brand without added onion and garlic
- For olives: 60g only contains trace FODMAPs
- For capers: 8g is one low-FODMAP serving
- For spinach: 75g is one low-FODMAP serving due to fructans
- Select an Italian seasoning without added onion or garlic. You may also sub a combination of dried rosemary, oregano, and thyme
- Infused oils contain the flavor but not the FODMAPs! See my Top 11 Tips to explain why!
