Want a new low-FODMAP chicken recipe? Try Chicken Fricassee. A French-inspired recipe for tender bone-in chicken with a creamy mushroom wine sauce. So good, and gluten-free.
If you aren’t familiar with Chicken Fricassee (neither was I), you are in for a TREAT. We are talking tender bone-in chicken pieces, slow cooked in a creamy, wine and mushroom sauce. Braising is the method where meat is seared, then slow-cooked in a flavorful sauce. Using bone-in chicken thighs also makes this meal super affordable.
If you are wondering about using mushrooms for a low-FODMAP recipe, then check this out: Canned, drained mushrooms are lower in FODMAPs than the fresh variety. If you use canned, drained mushrooms that are rinsed of liquid, then you can enjoy a 75gram serving. You can use a can you have in the cupboard already!
Also note the use of dairy in this low-FODMAP Chicken Fricasse recipe. Remember that the low-FODMAP diet is NOT a dairy-free diet. Lactose can be tolerated in people with IBS up to a certain amount, and cream contains low enough levels of lactose to use them in cooking and baking. However, if you prefer to avoid all dairy, then coconut cream will substitute well in the sauce.
For more tricks on recipe modifications: Dr. Rachel’s Recipe Substitutions for the Low-FODMAP Diet (a.k.a ‘Pantry-Swaps’).
You may also love:
- Easy Low-FODMAP 30-Minute Sheet Pan Caprese Chicken; Gluten-free
- Low-FODMAP One-Pot Chicken with Cilantro Lime Rice; Gluten-free, Dairy-free
- Low-FODMAP Sheet Pan Chicken Thighs with Harvest Vegetables: Gluten-free, Dairy-free
- Classic Low-FODMAP 3-Ingredient Roasted Chicken; Gluten-free, Dairy-free
- Marvelous Low-FODMAP Roasted Chicken with Maple and Rosemary; Gluten-free, Dairy-free
Or check out over 600 more low-FODMAP recipes on the blog!
Be healthy and happy,
Rachel Pauls, MD
Braised Chicken Fricassee; Low-FODMAP, Gluten-free
Want a new low-FODMAP chicken recipe? Try Chicken Fricassee! Tender chicken in a creamy wine and mushroom sauce. So good, and gluten-free.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: French
- Diet: Gluten Free
Ingredients
- 40 ounces bone-in, skin-on chicken thighs (or use a combination of thighs and drumsticks)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 tablespoon garlic infused oil*
- 1/2 tablespoon onion or shallot infused oil*
- Two 6–7-ounce cans or jars sliced mushrooms, rinsed and drained*
- 1 dried bay leaf
- 3 thyme sprigs (or 1/2 tsp dried thyme)
- 3 tablespoons low-FODMAP, gluten-free flour
- 1/2 cup dry white wine
- 3 cups low-FODMAP chicken broth, or stock*
- 1/2 cup heavy cream, or canned coconut cream*
- 2 tablespoons fresh parsley
Instructions
- Pat chicken pieces dry with paper towels then sprinkle with salt and pepper. Place the canned mushrooms between paper towels to dry
- In a large skillet, or cast-iron braiser, place infused oils over medium-high heat
- Add the chicken thighs in stages, skin side down, and cook for about 5 minutes until golden
- Cook the second side for about a minute, then remove to a plate to keep warm (they will finish cooking later)
- Once chicken is browned, drain grease
- Place the drained mushrooms in the skillet. Allow to brown, then add the bay leaf and thyme
- Sprinkle the flour in the skillet to brown it, then add the LF chicken broth and wine
- Deglaze the pan with a spatula to remove all the bits and stir in the sauce
- Add the chicken back to the skillet, skin side up, and adjust heat so the sauce is bubbling but not boiling
- Allow to simmer, covered for 10 minutes, then uncover for about 20 more minutes until the chicken is fully cooked (internal temp 165F)
- Remove the chicken pieces, the bay leaf, and fresh herb stems, then add the heavy cream to the sauce to simmer for a few minutes longer
- Taste, and adjust seasoning, then return the chicken to the sauce to coat
- Serve, garnished with fresh parsley
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting.
- However, this meal is somewhat rich, adjust your serving if high fat foods trigger your IBS
- Note: Due the liquid required to ‘braise’ the meat, you will have additional broth. Enjoy this over potatoes, rice, or another side. I had some like a ‘soup’, as it is very similar to a creamy mushroom broth
- Infused oils 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!
- Select a low-FODMAP certified chicken broth, or make your own
- One low-FODMAP serving of canned and drained mushrooms is 75g due to mannitol. The two cans or jars of mushrooms will be 9 ounces, or 270 grams once drained and rinsed
- 1/2 cup wine is 125 ml. One low-FODMAP serving size for wine is 150 ml
- Heavy cream is low in lactose and low-FODMAP in 1/4 cup servings
