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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.

Ingredients

Scale
  • 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)** see notes below
  • 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*

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!
  • **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 (stick to about 1/4)
  • 1/4 cup is one low-FODMAP serving for heavy cream and canned coconut cream

Find it online: https://rachelpaulsfood.com/one-skillet-harvest-chicken-with-mustard-cream-low-fodmap-gluten-free/

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