YIELD: 4 SERVINGS
Do you need a low-FODMAP weeknight meal that won’t take forever to make? Whip up this Sautéed
Chicken with Dijon Sauce: While you’re at it, roast some potatoes in the oven, toss a salad, and dinner
is served! There is one caveat, though: Be sure to check the label on your jar of Dijon mustard for
FODMAP ingredients, like onion powder.
LOW FODMAP SAUTÉED CHICKEN WITH DIJON SAUCE Ingredients
- 2 BONELESS, SKINLESS CHICKEN BREASTS (1 POUND, OR 455 G)
- ½ TEASPOON KOSHER SALT
- ½ TEASPOON FRESHLY GROUND BLACK PEPPER
- 1 TABLESPOON (15 ML) OLIVE OIL
- ¼ CUP (60 ML) DRY WHITE WINE
- 1 TABLESPOON (14 G) UNSALTED BUTTER
- 2 TEASPOONS BASIC FLOUR BLEND
- ¾ CUP (175 ML) CHICKEN BROTH OR CHICKEN STOCK
- 1 TABLESPOON (15 G) DIJON MUSTARD
- 2 TABLESPOONS (8 G) CHOPPED FRESH ITALIAN PARSLEY
LOW FODMAP SAUTÉED CHICKEN WITH DIJON SAUCE Steps
- Fillet the chicken breasts by slicing them in half, holding the knife parallel to the counter.
- Season them with the kosher salt and black pepper.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the chicken breasts to the skillet and cook until golden brown on the bottom, about
3 minutes, and then flip and reduce the heat to medium-low. - Continue cooking until the chicken has reached an internal temperature of 165°F (74°C), about 3 to 4 minutes.
- Transfer to a plate and cover with aluminum foil to keep warm.
- Remove the skillet from the heat and carefully deglaze it with the white wine, scraping up the
brown bits on the bottom. - Return the skillet to the heat, add the butter, and let it melt.
- Stir in the Basic Flour Blend to form a roux.
- Slowly whisk in the chicken broth or stock, stirring out any lumps.
- Simmer for about 5 minutes or until the liquid is reduced by half.
- Stir in the Dijon mustard.
- Season with kosher salt and black pepper to taste, if desired.
- Spoon the Dijon sauce over the chicken, sprinkle with the chopped fresh parsley, and serve.
