One-Skillet Harvest Chicken with Mustard Cream; Low-FODMAP, Gluten-free

You are going to adore this recipe for One-Skillet Harvest Chicken with Mustard Cream.  The chicken breasts are tender and juicy, the sauce is creamy and savory, and the combination of apples, carrots. and parsnips will be a hit at any fall table.

Hold on. Did I say ‘apples’?

YES. I am posting a recipe that contains APPLES.  And no doubt, you have read that apples are NOT a low-FODMAP food.

Well, keep reading.  The answer is something VERY important to those of us that follow the low-FODMAP diet:  It is all about the PORTION size.

Remember, the low-FODMAP diet, is not a NO-FODMAP diet.  You will consume FODMAPs, everyday!  It is just necessary to know how much, and what kind, so you don’t overdo it.

Certain types of apples have been tested for FODMAP content, and there are reported low-FODMAP portions. For Granny Smiths, that have been peeled, it is a 25g serving.  So, a recipe that uses this amount, or less per individual serving will be a low-FODMAP recipe!  Simply ensure you don’t ladle the majority of apple slices to your plate, and you should be just  fine 😊

It so necessary, and helpful to pay attention to portion sizes, and to obtain one of the FODMAP food apps (such as Monash Uni and FODMAP Friendly) when you are navigating the Low-FODMAP Elimination and Personalization Phases.  You may be amazed at how many options you actually have.

Serve this delicious dinner with Low-FODMAP Creamy Thyme Mashed Potatoes, Rice-Quinoa, or Lemon and Rosemary Roasted Potatoes.

You may also love my:

• Low-FODMAP Braised Beef Ragu over Polenta
• Low-FODMAP ‘Everything Bagel’ Roasted Carrots
• Low-FODMAP Parsnip Potato Mash with Crisped Sage
• Low-FODMAP Marmalade Glazed Pork Loin
• Low-FODMAP Sheet Pan Chicken Thighs with Harvest Vegetables
• Low-FODMAP Best Family Meals, Easy and Kid-Friendly!
• Best Low-FODMAP Thanksgiving Collection

Or check out over 500 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

One-Skillet Harvest Chicken with Mustard Cream; Low-FODMAP, Gluten-free

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Creamy and satisfying low-FODMAP recipe for One-Skillet Harvest Chicken with Mustard Cream. The perfect medley of fall flavors. IBS-friendly and gluten-free.

• Author: Dr. Rachel Pauls
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Entree
• Method: Cooking + Baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

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• 20 ounces boneless, skinless chicken breasts, in 4 equal pieces
• 1/3 cup gluten-free, low-FODMAP all-purpose flour
• 1/2 teaspoon kosher salt, plus to taste
• 1/4 teaspoon pepper, plus to taste
• 1 tablespoon avocado or canola oil
• 1 tablespoon onion or shallot infused oil*
• 1 medium parsnip (100 g), cut into coins*
• 2 medium carrots (140 g), cut into coins*
• 2 tablespoons unsalted butter*
• 2 tablespoons green scallion tips, chopped
• 1 thinly sliced, peeled Granny Smith apple (100g)*
• 2 teaspoons light brown sugar
• 1 cup low-FODMAP chicken stock or broth*
• 1 tablespoon Dijon mustard
• 1 teaspoon dried thyme
• 6 fresh sage leaves/sprigs
• 2 sprigs fresh rosemary
• 1/2 cup heavy cream or canned coconut cream, for dairy-free*

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Instructions

• Set up a large, heavy bottomed skillet over medium heat
• If desired, pound your chicken with a mallet to tenderize and achieve an even thickness to the pieces
• Mix the LF flour with the salt and pepper in a medium-sized bowl with a flat bottom (or a pie plate)
• Dredge your chicken pieces on both sides
• Place your avocado or canola oil in the skillet, and allow to warm
• Sear the chicken pieces on both sides until golden brown, about 3 minutes per side (if they aren’t fully cooked, its OK)
• Remove these to a plate for later
• Add your infused oil, then your carrots and parsnips, and stir occasionally until they begin to soften, about 3-4 minutes
• Lower the heat to medium-low, and place the butter on the skillet, followed by the apples, scallion tips, and brown sugar.  Saute this with the carrots and parsnips for 4-5 minutes
• Add the LF chicken stock, Dijon mustard, dried thyme, fresh sage, and rosemary and allow to simmer for another 5 minutes
• Add in the heavy cream, and allow to combine
• Taste, and adjust seasoning as desired.  Remove fresh herb stalks
• Return the chicken cutlets to the pan and allow to simmer for another 3-4 minutes until fully cooked
• Serve warm, with rice, quinoa, orzo, or mashed potatoes

Notes

• Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
• *While low in FODMAPs, this meal is somewhat rich, adjust your serving if high fat foods trigger your IBS
• Parsnips are low-FODMAP in 75g servings
• Carrots are low-FODMAP in 75g servings
• Butter is naturally low in FODMAPs
• Infused oils contain flavor but not FODMAPs! Read more in my Top 11 Tips.
• Green scallion tips are low-FODMAP, avoid the bulb
• Select a chicken broth that is certified low-FODMAP, or make your own!
• 25g is one low-FODMAP serving for peeled Granny Smith apples
• 1/4 cup is one low-FODMAP serving for heavy cream and canned coconut cream