Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free
A gourmet low-FODMAP recipe for Chicken Cacciatore, ready in under 30 minutes. IBS-friendly and gluten-free!
- 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 Marinade:
- 1 lb (16 ounces) boneless skinless chicken breasts, of uniform thickness
- 1 teaspoon garlic-infused olive oil*
- 1 teaspoon low-FODMAP certified Italian Seasoning*
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
For Sauce:
- 1 teaspoon and 1 tablespoon onion or shallot infused oil; divided
- 1 teaspoon garlic-infused oil
- 1 green bell pepper (75g), sliced*
- 4.5 ounces (127 g) canned sliced mushrooms, rinsed and drained*
- 1 medium zucchini (150 g), sliced into sticks*
- 1/4 teaspoon crushed red pepper flakes (optional, will add a bit of heat)
- 1 teaspoon dried thyme
- 1 teaspoon kosher salt, plus to taste
- 1/2 teaspoon black pepper, plus to taste
- 1/2 cup dry white wine*
- 1/4 cup (15g, 0.5 oz) fresh basil, chopped; divided
- 1/4 cup (15g) fresh flat leaf parsley, chopped; divided
- 15 ounces diced or crushed tomatoes (canned)*
- 2 tablespoons tomato paste*
- 2 tablespoons capers*
- Freshly grated parmesan cheese to taste (garnish, omit for dairy-free)*
Instructions
- Combine first 5 ingredients for chicken marinade in a small bowl or freezer bag. Rub the chicken into the oil and spices and place in refrigerator while you prep the other ingredients
- Place a large skillet (I used 11 inch cast iron) over medium high heat
- Add 1 tablespoon of onion-infused oil to the skillet
- When oil shimmers, add the chicken and the marinade to the pan
- Sear the chicken for about 2 minutes per side, then remove to a covered plate to keep warm (it will not be fully cooked, that is OK)
- Add remaining teaspoon of onion infused oil to the skillet with the garlic-infused oil
- Add the bell pepper, mushrooms, zucchini, crushed red pepper flakes, thyme, salt and pepper to the skillet and cook for about 3-4 minutes until the vegetables start to soften, covering if desired
- Add in the wine and cook for another minute or until the liquid reduces by about half, adjusting the temperature as necessary
- Stir in half of each of the parsley and basil
- Pour the canned tomatoes in the skillet, then tomato paste, and stir well, then add capers and taste and adjust seasonings as desired
- Replace the chicken breasts and cover with sauce
- Reduce the heat, cover and simmer for about 10-15 minutes or until the chicken is cooked through (internal temperature of 165F)
- Sprinkle the remaining herbs and shredded parmesan cheese (optional) over top and serve immediately
- Delicious with low-FODMAP bread, salad or low-FODMAP pasta
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at time of posting
- Infused oils have NO FODMAPs, but all the flavor! See my low-FODMAP Top 11 Tips for the reason!
- If you don’t have Italian seasoning, you may substitute 1/2 teaspoon dried basil, 1/4 teaspoon dried rosemary, 1/4 teaspoon dried oregano
- 75g is one low-FODMAP serving for green bell peppers due to fructans. FODMAP fact: red bell pepper is higher in FODMAPs than green, and contains fructose, do not swap
- 75g is one low-FODMAP serving for canned drained mushrooms. Higher amounts contain higher levels of polyols (mannitol). Do not substitute fresh mushrooms, they are higher in FODMAPs
- 65g is one low-FODMAP serving for zucchini due to fructans
- 4 ounces is one low-FODMAP serving for canned tomatoes, higher amounts contain excess fructose. Select a brand without onion or garlic
- 2 tablespoons is one low-FODMAP serving for tomato paste, higher amounts contain excess fructans
- 1 tablespoon is one low-FODMAP serving for capers, no FODMAPs detected
- For my fave low-FODMAP, GF Pasta brands check out my low-FODMAP Grocery Shopping Blog
- Equipment: Large skillet with cover
