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Recipes
Low FODMAP and Gluten Free Recipe - Basque chicken pie IBS Sano - Low FODMAP Recipes - Logo Background Recipes

Ingredients


4 boneless, skinless chicken thighs, cut into bite-sized pieces

2 tsp smoked paprika

2 tsp flaked sea salt

freshly ground black pepper

2 tbsp olive oil

1 red pepper, halved, seeded and sliced

3-4 sprigs fresh thyme

2 bay leaves

4 large ripe tomatoes (each about 100g/4½oz), skinned and roughly chopped

2 tbsp gluten free flour

For the Mash

900g/2lb potatoes (Désirée or King Edward)

50g/2oz lactose free butter

For the garlic-infused olive oil

3 fat garlic cloves, halved lengthways

8 tbsp best quality extra virgin olive oil

salt and freshly millled black pepper


Method


First place the garlic and olive oil in a small saucepan over the gentlest heat possible - a heat diffuser is good for this - and leave for 1 hour for the garlic to infuse and become really soft. Remove the garlic and set aside.

Use a potato peeler to pare off the skins as thinly as possible and then cut the potatoes into even-sized chunks, not too small. If they are large, quarter them and if they are small, halve them.

Put the potato chunks in a large saucepan, then pour boiling water over them, add 1 dessertspoon of salt, put on a lid and simmer gently until they are absolutely tender - they should take approximately 25 minutes.

The way to tell whether they are ready is to pierce them with a skewer in the thickest part; the potato should not be hard in the centre. And you need to be careful here, because if they are slightly underdone you do get lumps.

When the potatoes are cooked, drain them. Cover them with a clean tea cloth to absorb some of the steam for about 5 minutes, then using an electric whisk on a low speed, begin to break them up using half the garlic infused oil.

As soon as all that is incorporated, add the rest of the garlic infused oil, lactose free butter and whisk until smooth, seasoning well with salt and freshly milled black pepper. Set Aside.

Put the chicken pieces in a bowl and sprinkle over the paprika, salt and plenty of freshly ground black pepper. Rub the seasoning into the meat and set aside.

Heat the oil in a large frying pan and fry the peppers with the thyme and bay leaves for 3 minutes, while stirring.

Add the chicken and seasoning and cook for another 3 minutes, turning the chicken regularly until it is starting to colour.

Add the tomatoes and cook for 5 minutes or until they are softened and juicy, stirring regularly.

Tilt the pan so that the liquid runs to one side and sprinkle the gluten free flour over the vegetables, and chicken.

Stir it in quickly, then set the pan level and stir the cooking liquor into the flour.

Doing it this way should prevent little clumps of flour – but don’t worry if you do have a few, no-one will notice.

Add more salt and pepper if necessary and continue to cook for one minute, stirring until the sauce thickens.

Remove from the heat and tip everything into a roasting tin or ovenproof dish, measuring about 25x30cm/10x12in and at least 4cm/1½in deep. Leave to cool.

Preheat the oven to 200C/400F/Gas 6. Top the chicken with the mash, the bake for about 30 minutes or until the mash is golden and the filling is hot.


Recipe adapted from: Good Food

How to make garlic infused oil
*We recommend the help  of a registered dietician