Low FODMAP Chicken Parmigiana
Low FODMAP Chicken Parmigiana
We’ve had so many requests for a low FODMAP chicken parmigiana recipe, and now it’s here!
This recipe is a labour of love, BUT it is totally worth it. This family favourite is drool-worthy with it’s juicy tender chicken, crunchy golden crumb, super yummy homemade tomato sauce, and layers of gooey golden cheese. This dish is home cooking at its finest.
We suggest serving this low FODMAP chicken parmigiana with your favourite side dishes like a simple green salad and roast potatoes.
Ingredients
Make gluten freeCHICKEN BRINE
dried oregano
Gluten Free
PARMIGIANA SAUCE
plain roma/plum tomatoes with juice canned
FODMAP
leek (green leaves only, finely chopped)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
dried chilli flakes
FODMAP
dried oregano
Gluten Free
low FODMAP chicken stock
FODMAP
FLOUR DUSTING
gluten free plain flour
FODMAP
BREAD CRUMB
gluten free breadcrumbs
FODMAP
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
EGG DREDGE
FRYING
TOPPING
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Learn moreMethod
- Brine the chicken. Slice the chicken horizontally into thin steaks. Season each side with a sprinkle of salt, pepper, oregano and thyme. Place in the fridge for 15 minutes while you make the sauce.
- Preheat the oven to 180ºC (350ºF) fan-forced setting. Line a roasting tray with baking paper.
- Make the parmigiana tomato sauce. Place the canned tomatoes in a blender and blitz until smooth. Finely slice the leek leaves. Place a saucepan over medium heat. Add the garlic infused oil and fry the leek for 1 -2 minutes until soft and fragrant. Add the chilli flakes/red pepper flakes, thyme and oregano. Fry for 10 seconds, then pour in the blitzed tomatoes and chicken stock. Season with salt, pepper and sugar. Simmer for 10 minutes on low until thickened. Then remove from the heat and keep warm.
- Remove the chicken from the fridge
- Set up the crumbing station. Get out three shallow bowls. Place the flour in one bowl. In the next bowl, add the breadcrumbs and parmesan, season with salt and pepper, and then mix well. In the third bowl, add the eggs and season with salt and pepper - whisk with a fork until smooth.
- Dredge and crumb the chicken. Press both sides of the chicken into the flour, shake off any excess, then coat in egg, allowing any excess to drip off, then place in the crumbing - gently press the crumbs on so they stick until both sides are evenly covered. Place on a plate and repeat with the remaining chicken.
- Fry the chicken. Line a plate with paper towels and place the plate under a wire cooling rack (if you have one).
- Heat a medium size skillet or non-stick frypan over medium-high heat. Add the frying oil. Once hot, add two pieces of chicken at a time. Let them sizzle for 1 to 2 minutes (until the crumb is just golden - watch closely), then flip and cook the other side for 1 minute. Remove from the pan and place on the wire rack to drain. It’s okay if the chicken isn’t cooked the whole way through - we just want to crispy the crumb. Repeat the process with the remaining chicken.
- Top the chicken. Transfer the chicken to the lined roasting tray. Place a dollop of sauce over each piece of chicken - you want to cover about 80% of the chicken and leave the ends uncovered, so they go crispy.
- Pile on the mozzarella cheese and sprinkle over the parmesan. Chop the basil and sprinkle over the top.
- Bake the chicken. Place in the oven and bake for 15 minutes until the cheese melts and there are a few golden spots.
- Remove from the oven and serve the low FODMAP chicken parmigiana with your favourite side dishes. We also added a sprinkle of fresh parsley before serving. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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