CHICKEN PENNE low fodmap Recipe

CHICKEN PENNE Recipe (Low FODMAP DIET)

Quick and easy enough for a weeknight meal but elegant and delicious enough for company, this Low FODMAP chicken and pasta dish is sure to become one of your favourites. Since cream contains lactose, I’ve replaced it with a mixture of lactose-free milk and my Basic Flour Blend, which thickens it up nicely.

LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Ingredients

YIELD: 4 SERVINGS

  • 2 cups (224 g) gluten-free brown rice penne pasta
  • 1 tablespoon (15 ml) olive oil
  • 1 clove of garlic, peeled and smashed, but kept whole
  • 1 pound (455 g) boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) cubes
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon freshly ground black pepper, divided
  • 1 tablespoon (14 g) unsalted butter
  • ½ of a bunch of scallions (green parts only), sliced
  • 1 can (14½ ounces, or 410 g) unsalted diced tomatoes, undrained
  • ½ cup (20 g) chopped fresh basil, or 1 tablespoon (2 g) dried
  • ½ cup (120 ml) lactose-free milk
  • 2 teaspoons basic flour blend
  • ¼ cup (25 g) grated parmesan cheese

LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Steps

  1. Cook the pasta according to the package directions.
  2. Drain into a colander and rinse with cold water.
  3. Drain again.
  4. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat.
  5. Add the garlic and cook until it starts to sizzle.
  6. Continue to cook for 1½ to 2 minutes more or just until the garlic starts to brown.
  7. Remove the garlic and discard.
  8. Season the chicken with ½ teaspoon each of the kosher salt and black pepper.
  9. Add the chicken to the hot skillet and sauté over medium-high heat until
    browned and cooked through, about 6 to 8 minutes.
  10. Transfer the chicken to a plate and set aside.
  11. Reduce the heat to medium and melt the butter.
  12. Add the scallions and cook until tender, about 1 minute. Add the tomatoes and basil and then
    increase the heat to medium-high.
  13. Simmer until the liquid is almost all absorbed, about 2 minutes.
  14. In a small bowl, combine the milk and Basic Flour Blend, stirring until smooth.
  15. Slowly pour the milk mixture into the skillet, while stirring constantly.
  16. Continue to cook and stir until thickened.
  17. Stir in the cooked pasta and chicken and cook until heated through.
  18. Season with the remaining ½ teaspoon each kosher salt and black pepper.
  19. Serve sprinkled with the Parmesan cheese.

Print LOW FODMAP CHICKEN PENNE Recipe

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CHICKEN PENNE Recipe (LOW FODMAP DIET)

Quick and easy enough for a weeknight meal but elegant and delicious enough for company, this Low FODMAP chicken and pasta dish is sure to become one of your favourites.

  • Author: Lowfodmap.com
  • Prep Time: 5
  • Cook Time: 20
  • Total Time: 25
  • Yield: 4 1x
  • Category: Low FODMAP Chicken
  • Method: Low FODMAP
  • Cuisine: Low FODMAP

Ingredients

Scale
  • 2 cups (224 g) gluten-free brown rice penne pasta
  • 1 tablespoon (15 ml) olive oil
  • 1 clove of garlic, peeled and smashed, but kept whole
  • 1 pound (455 g) boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) cubes
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon freshly ground black pepper, divided
  • 1 tablespoon (14 g) unsalted butter
  • ½ of a bunch of scallions (green parts only), sliced
  • 1 can (14½ ounces, or 410 g) unsalted diced tomatoes, undrained
  • ½ cup (20 g) chopped fresh basil, or 1 tablespoon (2 g) dried
  • ½ cup (120 ml) lactose-free milk
  • 2 teaspoons basic flour blend
  • ¼ cup (25 g) grated parmesan cheese

Instructions

  1. Cook the pasta according to the package directions.
  2. Drain into a colander and rinse with cold water.
  3. Drain again.
  4. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat.
  5. Add the garlic and cook until it starts to sizzle.
  6. Continue to cook for 1½ to 2 minutes more or just until the garlic starts to brown.
  7. Remove the garlic and discard.
  8. Season the chicken with ½ teaspoon each of the kosher salt and black pepper.
  9. Add the chicken to the hot skillet and sauté over medium-high heat until
    browned and cooked through, about 6 to 8 minutes.
  10. Transfer the chicken to a plate and set aside.
  11. Reduce the heat to medium and melt the butter.
  12. Add the scallions and cook until tender, about 1 minute. Add the tomatoes and basil and then
    increase the heat to medium-high.
  13. Simmer until the liquid is almost all absorbed, about 2 minutes.
  14. In a small bowl, combine the milk and Basic Flour Blend, stirring until smooth.
  15. Slowly pour the milk mixture into the skillet, while stirring constantly.
  16. Continue to cook and stir until thickened.
  17. Stir in the cooked pasta and chicken and cook until heated through.
  18. Season with the remaining ½ teaspoon each kosher salt and black pepper.
  19. Serve sprinkled with the Parmesan cheese.

Nutrition

  • Serving Size: 4
  • Calories: 650
  • Fat: 35
  • Carbohydrates: 45
  • Protein: 30

Keywords: Low FODMAP

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