IBS-Health

Recipes IBS Sano Low FODMAP Recipe Chicken escalope, sautéed zucchini and tomatoes

Ingredients


4 corn-fed chicken breasts, boneless and skinless

salt and freshly ground black pepper

75g/3oz gluten free plain flour

2 free-range eggs

60g/2½oz gluten free breadcrumbs

For the caper sauce

2 tbsp olive oil

50g/2oz lactose free butter

75g/3oz gherkins, finely diced

4 tbsp capers, rinsed

3 tbsp roughly chopped flatleaf parsley

For the zucchini

2 tbsp olive oil

50g/2oz lactose free butter

2-3 large zucchini, cut into cubes

2 sprigs rosemary, finely chopped

175g/6oz tomatoes


Preparation method

For the chicken escalopes, place a chicken breast onto a cling film-lined board and cover with cling film. Using a meat hammer or rolling pin, bash the chicken until it is just 5mm thick.

Remove from the cling film and season with salt and freshly ground black pepper. Repeat with the remaining chicken.

Scatter the gluten free flour over a plate along with salt and freshly ground black pepper, to taste. Place the eggs in a bowl and lightly beat, and tip the gluten free breadcrumbs onto another plate. Dust each chicken breast in the gluten free flour, then dip in the egg and finally coat each side with the gluten free breadcrumbs.

For the caper sauce, heat the olive oil and lactose free butter in a large frying pan, then add the chicken breasts, one at a time, and fry until golden-brown and completely cooked through (about 2 minutes on each side). Remove with a fish slice and drain on several layers of kitchen paper.

Add the gherkins and capers and cook for a further minute. Season with salt and black pepper, to taste, and add the parsley.

For the zucchini, heat the olive oil and butter in a pan and add the zucchini and rosemary. Sauté for 3-4 minutes until just turning golden-brown and starting to soften. Add the tomatoes and cook for a further two minutes. Season with salt and freshly ground black black pepper, to taste.

Serve the chicken with the caper sauce spooned over and a pile of zucchini and tomatoes on the side.


Recipe adapted from: Good Food

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