Ingredients


2 tbsp extra-virgin olive oil

300g gluten free fusili, cooked and cooled according to packet instructions

1 tbsp rice flour

300ml lactose free milk

4 tbsp lactose free cream

4 chicken breasts, skin removed

1 tsp caster sugar

1 tbsp white wine vinegar

150ml low FODMAP vegetable stock

3 tbsp chopped tarragon

4 tbsp gluten-free breadcrumbs

1 tbsp grated lactose-free cheese



Method


Cook the gluten free pasta according to the packet instructions.  Cool in cold water when cooked, then drain and set aside.

Mix half the oil and flour in a saucepan (off the heat), then blend in the lactose free milk (it must be well blended before heating).

Bring the sauce slowly to the boil, whisking constantly, then simmer for 1 min, then add the lactose free cream.

Remove from the heat, cover with greaseproof paper and set aside.

Heat oven to 200C/fan 180C/gas 6. Heat remaining oil in a frying pan, add the chicken, then fry for 2-3 mins or until brown (it won’t be cooked through).

Transfer to an ovenproof gratin dish.  Set aside while you prepare the sauce.

Put the sugar and vinegar into the pan. Stir over medium heat until the sugar is a dark caramel colour, then add the stock.

Bring to the boil and simmer for 1 min. Whisk into the lactose free sauce until blended, season, then add the tarragon.

Spoon sauce over the chicken, gluten free pasta and veg, sprinkle with gluten free crumbs and cheese, then bake for 20 mins or until cooked through.


Recipe adapted from: Good Food

Recipes IBS Sano - Low FODMAP Recipes - Logo Background Gluten Free and Low FODMAP Recipe - Tarragon chicken bake
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