Low FODMAP Slow Cooked Paprika Chicken
Ingredients
MAKE GLUTEN FREEServings:
PAPRIKA CHICKEN
1
green bell pepper (deseeded & diced)
1
carrot (peeled & diced)
500
chicken breast fillets (skin removed)
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
2
brown sugar
1.5
paprika
1
smoked paprika
0.5
ground cumin*
1
salt & pepper
1
gluten free all purpose flour*
3
water
0.5
low FODMAP chicken stock (check no onion or garlic)*
TO SERVE
1.25
long grain white rice or basmati rice (uncooked amount)
4
green onions/scallions (green leaves only, finely sliced)*
1
lemon juice*
2
garlic infused oil*
4
sour cream (for serving, could omit or sub in plain lactose free or coconut yoghurt if preferred)
1
salt & pepper (season well to taste)
Low FODMAP Slow Cooked Paprika Chicken
This recipe screams ‘winter cozy’ to us! It’s also the type of meal we reach for when we are exhausted and just need something ridiculously easy to cook. All you have to do is dump all the low FODMAP slow cooked paprika chicken ingredients into the slow cooker and walk away for 5 hours. When you return, you’ll find super delicious saucy chicken ready to serve with rice and a dollop of sour cream or yoghurt.
FODMAP note: Sour cream is low FODMAP in a 2 tablespoon serving. You can also swap this out for your choice of low FODMAP yoghurt (something tangy is lovely) or leave it out of the recipe—it will still taste great.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
PAPRIKA CHICKEN
1
green bell pepper (deseeded & diced)
1
carrot (peeled & diced)
500
chicken breast fillets (skin removed)
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
2
brown sugar
1.5
paprika
1
smoked paprika
0.5
ground cumin*
1
salt & pepper
1
gluten free all purpose flour*
3
water
0.5
low FODMAP chicken stock (check no onion or garlic)*
TO SERVE
1.25
long grain white rice or basmati rice (uncooked amount)
4
green onions/scallions (green leaves only, finely sliced)*
1
lemon juice*
2
garlic infused oil*
4
sour cream (for serving, could omit or sub in plain lactose free or coconut yoghurt if preferred)
1
salt & pepper (season well to taste)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
518
Fat
9.1g
Saturates
2.6g
Protein
36.6g
Carbs
71.9g
Sugars
10.3g
Fibre
5.2g
Salt
0.5g
Iron
5.6mg
Calcium
118.5mg
Calories
518
Fat
9.1g
Saturates
2.6g
Protein
36.6g
Carbs
71.9g
Sugars
10.3g
Fibre
5.2g
Salt
0.5g
Iron
5.6mg
Calcium
118.5mg
Calories
518
Fat
9.1g
Saturates
2.6g
Protein
36.6g
Carbs
71.9g
Sugars
10.3g
Fibre
5.2g
Salt
0.5g
Iron
5.6mg
Calcium
118.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Deseed and dice the green bell pepper/capsicum. Peel and dice the carrot.
- Grease the bowl of the slow cooker. Add the pepper/capsicum, carrot and whole chicken breasts to the bowl.
- In a bowl mix the canned tomatoes, tomato paste, brown sugar, paprika, smoked paprika, cumin and a few grinds of salt and pepper. In a glass, mix the flour with the water, then stir through the prepared sauce.
- Add the sauce and stock to the slow cooker. Cover with a lid and cook on high for 4-5 hours. Once the chicken is tender, shred it with a fork (we do this while it sits in the sauce).
- Place the rice on to cook according to packet instructions (we used the absorption method).
- Finely slice the green leaves of the green onion/spring onion.
- Stir the lemon juice and garlic infused oil through the chicken and season with a couple of grinds of salt.
- Serve the low FODMAP slow cooked paprika chicken on the cooked rice. Garnish with sliced green onion/spring onion and a dollop of sour cream (if using).
Buying Tips
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.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 alon... Read More
