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Low FODMAP and Gluten Free Recipe - Sticky citrus chicken


2 skinless chicken breasts

1 heaped tbsp gluten free plain flour, seasoned

2 tbsp olive oil

1 carrot, cut into matchsticks

juice and zest 1 lemon

juice and zest 1 orange

200ml freshly squeezed orange juice

1 tbsp maple syrup

cooked spinach , to serve

steamed rice, to serve


Place the chicken breasts between 2 pieces of baking parchment and lightly bash with a rolling pin to flatten.

Dip each one in the gluten free flour to coat on both sides. Heat half the oil in a non-stick pan and fry the chicken for 2 mins each side until golden. Remove and set aside.

Add the remaining oil to the pan and tip in the shallot and carrot. Cook for 5 mins or until soft.

Add the citrus juice, zests and maple syrup. Continue to bubble down for 10 mins until thickened.

Return the chicken to the pan and turn down the heat. Simmer for 15-20 mins until the chicken is cooked through and the sauce is thick and glossy.

If it gets too thick, add a splash of water. Season the chicken and serve with the sauce spooned over. Serve with spinach and rice.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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