2 tbsp extra-virgin olive oil

1 tbsp rice flour (we used Doves Farm)

300ml lactose free milk

150ml lactose free double cream

4 chicken breasts, skin removed

250g potatoes, diced and cooked

1 tsp caster sugar

1 tbsp white wine vinegar

150ml low FODMAP vegetable stock

3 tbsp chopped tarragon

1 tbsp chopped chives

4 tbsp gluten-free breadcrumbs

1 tbsp grated dairy and lactose-free cheese


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. 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. Add the potatoes to the pan and fry for 2-3 mins. Spoon over the chicken and 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 milky sauce until blended, season, then add the tarragon, chives and cream. Spoon sauce over the chicken 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 - Creamy tarragon chicken bake
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