Low FODMAP Chili polenta-coated chicken with rocket pesto Low FODMAP Recipe  Chili polenta-coated chicken with rocket pesto

Ingredients


For the chicken

2 plum tomatoes

1 red chilli, seeds removed, roughly chopped

½ tsp crushed dried red chillies

¼ red pepper, roughly chopped

2 tbsp olive oil

1 tbsp garlic infused oil

salt and freshly ground black pepper

110g/4oz instant polenta

4 x 225g/8oz boneless, skinless chicken breasts

1 tbsp olive oil

For the rocket pesto

110g/4oz rocket leaves

1 tbsp garlic infused oil

1 tbsp pine nuts, toasted

1 lime, juice only

8 tbsp olive oil

For the roast potatoes

3 large baking potatoes

4 tbsp olive oil

1 tsp paprika

salt and freshly ground black pepper


Preparation method


Preheat the oven to 200C/400F/Gas 6. Place the tomatoes, chili, crushed chilies, red pepper, and garlic oil into a food processor and blend to a paste.

Stir in two tablespoons of olive oil and season, to taste, with salt and freshly ground black pepper.

Place the paste into a bowl, add the polenta and mix together well.

Place the chicken breasts between two pieces of cling film and flatten slightly with a meat mallet or rolling pin, then season with salt and freshly ground black pepper.

Heat a frying pan until hot and add one tablespoon of olive oil and the chicken breasts. Cook on each side, until golden-brown, then place onto a baking tray.

Spread the polenta mixture over the top of the chicken breasts then transfer to the oven and roast for 12-15 minutes, until the chicken is completely cooked through. (If the polenta topping is still slightly soft, place the chicken under a grill on its highest setting for 2-3 minutes, until crisp and golden-brown.)

For the pesto, place the rocket, garlic oil, pine nuts, lime juice and olive oil into a clean food processor and blend to a fine paste.

For the roast potatoes, slice the potatoes lengthways into wedges and place into a bowl with the olive oil, paprika and salt and freshly ground black pepper. Toss well to coat the potatoes, then place on a baking tray. Transfer to the oven to roast for 20-25 minutes, until cooked through and crisp on the outside.

To serve, place each chicken breast onto a warmed plate with a dollop of pesto and a few roast potatoes alongside.


Recipe adapted from: Good Food

IBS Sano
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