Homemade Low-FODMAP 30-Minute Chicken Marsala; Gluten-free
Everyone’s favorite Italian meal is now low-FODMAP! Try this delicious homemade low-FODMAP Chicken Marsala in 30 minutes. Gluten-free and IBS-friendly!
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
Scale
For Chicken:
- 1/2 cup low-FODMAP, gluten-free rice flour
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 16 ounces boneless skinless chicken breasts, pounded to 1/4 inch thickness
- 3 tablespoons olive oil
For Marsala Sauce:
- 1 tablespoon garlic infused oil*
- 4.5 ounces (127 g) canned, sliced mushrooms, rinsed and drained*
- 3/4 cup dry Marsala wine*
- 1 & 1/4 cups low-FODMAP chicken broth (or stock)
- 3/4 cup heavy cream*
- 2 tablespoons fresh chopped parsley
- Salt and pepper to taste
- Optional: 1/2-1 teaspoon truffle oil (titrate to the potency of your product), or 1 tablespoon mushroom infused oil
Instructions
- If not already done so, pound your chicken breasts with your mallet to ¼-inch thickness between plastic wrap or wax paper
- Mix the low-FODMAP rice flour, salt and pepper in a shallow bowl
- Set up a large skillet with your 3 tablespoons oil and allow the oil to heat until shimmering
- While oil is heating, dredge the chicken in the flour mixture and shake off any excess
- When oil is hot, fry chicken breasts until golden-brown on both sides (about 3 to 4 minutes per side)
- They don’t need to be fully cooked at this point
- Transfer browned chicken to a plate to keep warm (you will replace it in the sauce later)
- When all the chicken is finished, in the same pan, prepare the low-FODMAP Marsala sauce
- Turn down your heat as needed and place the garlic infused oil in skillet to warm, scrape pan to deglaze if needed
- Press your sliced, drained mushrooms between paper towels to blot dry, then add the mushrooms to the skillet to brown lightly, about 2 minutes
- Next, pour in the Marsala wine and the low-FODMAP Chicken broth and simmer, uncovered, until reduced by half and starting to thicken
- This takes a little time, about 10 minutes, adjust your heat as necessary
- Pour in the heavy cream and stir, then add the mushroom infused oil, if using
- Return the chicken to the sauce
- Cook until the sauce thickens more (about 3-8 minutes)
- Taste sauce, add salt and pepper to taste
- Garnish with chopped parsley prior to serving
- Serve with your favorite low-FODMAP, GF Pasta (I used spaghettini, Ronzoni brand)
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; see notes below regarding Marsala cooking wine). However, if you are sensitive to high fat foods due to your IBS, then adjust personal portion as needed.
- Infused oils contain flavor but not the FODMAPs! See my low-FODMAP Top 11 tips for the reasons
- 4.5 ounces (127 g) canned, sliced mushrooms, rinsed and drained
- Most mushrooms have tested high in FODMAPs, however canned mushrooms are a good choice as the FODMAPs are leached out in the liquid
- 75 g is one low-FODMAP serving
- I used Marsala cooking wine. *Marsala wine is a fortified wine made with primarily white grapes as well as a small amount of brandy. It has not been tested for FODMAP content, however we feel the amount per serving is small enough that it is likely to be tolerated. If you are concerned, then we suggest substituting a combination of 1/2 cup plus 3 tablespoons dry white wine with 1 tablespoon brandy. 1 cup of both white and red wines is one low-FODMAP serving, 1 shot of brandy is one low-FODMAP serving
- Substitute canned coconut milk (full fat) or coconut cream for a dairy-free option, 1/4 cup is one low-FODMAP serve for heavy cream and coconut cream
- Equipment: large 11-12 inch skillet (I like cast iron)
