Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
Looking for a low FODMAP chicken recipe? Try this creamy Tuscan chicken that’s easy to make, gluten-free, dairy-free, and full of flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
Scale
- 3 tablespoons olive oil or your preferred oil for pan cooking; divided
- 24 ounces boneless, skinless chicken breasts
- 1 tablespoon low-FODMAP Italian seasoning*
- 5 tablespoons low-FODMAP, GF flour; divided
- 1/2 teaspoon salt, plus additional for sprinkling
- 1/4 teaspoon pepper, plus additional for sprinkling
- 1/2 cup (27 g) chopped sun dried tomatoes*
- 1 cup low-FODMAP chicken broth, prepared
- 1/2 cup heavy cream or canned coconut cream for dairy-free
- 1/4 cup grated Parmesan cheese, plus additional for serving*
- 2 teaspoons garlic-infused oil*
- 2 teaspoons shallot or onion infused oil*
- 3 tablespoons (14g) fresh basil; chopped, plus for garnish
- 5 ounces (143 g) fresh spinach, lightly torn*
Instructions
- Pound your chicken breasts using a mallet or rolling pin between plastic wrap or parchment to tenderize
- Place 4 tablespoons of flour, low-FODMAP Italian seasoning, salt and pepper on a shallow plate, and mix lightly
- Lightly dredge chicken in the flour mixture
- Heat the olive oil or other oil in a skillet over medium high heat
- When the pan is hot, add the chicken pieces and brown on both sides, about 2-4 minutes per side
- Remove chicken to a plate to keep warm
- To the skillet, add remaining 2 tablespoons olive oil and sundried tomatoes cook for 1-2 minutes or until fragrant.
- Whisk in the remaining 1 tablespoon LF flour and allow to thicken for approximately 1 minute
- Add the heavy cream, LF chicken broth, 1/4 cup parmesan cheese, 2 infused oils and stir to combine
- Allow to cook until the sauce begins to thicken
- Add the spinach and fresh basil and reduce heat to simmer
- Cook until the spinach wilts slightly
- Taste sauce and add salt and pepper to taste
- Add the chicken back into the skillet and turn to coat in the sauce
- Simmer until the chicken is heated through, and internal temperature is 165F, about 5 minutes. Garnish with additional fresh parmesan and fresh basil, and serve alongside your preferred low-FODMAP, GF Pasta or potatoes (try my low-FODMAP Rosemary Lemon Roasted 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)
- *Although not high in FODMAPs, since the sauce is very rich, test for your tolerance if fat is a trigger for your IBS
- I used a large, heavy bottomed skillet (cast iron is my fave)
- For sundried tomatoes: 8 g is one low-FODMAP serving.
- If you have oil packed, then drain well, and ensure no onion or garlic added
- For heavy cream, 1/4 cup is one low-FODMAP serving
- Parmesan is naturally low in FODMAPs
- Infused oils contain all the flavors but not the FODMAPs! You can enjoy these lovely additions to your recipe. Check out my low-FODMAP Top 11 tips and tricks to explain why!
- For spinach, 75 g is one low-FODMAP serving
