Low FODMAP Pan-grilled chicken breasts with parsley salad Low FODMAP Recipe Slow cooker chicken and pumpkin stew


100g/3½oz gluten free plain flour

4 tbsp sunflower oil

500g/1lb 2oz boneless, skinless chicken thigh, chopped into 2.5cm/1in pieces

1 tbsp garlic infused oil

2 chillies, finely chopped

175ml/6fl oz white wine

6 large vine tomatoes chopped

½ pumpkin, peeled, chopped into 2.5cm/1in pieces

300ml/10fl oz chicken stock

5 sprigs fresh thyme

3 bay leaves

1 tbsp garlic infused oil

4 tbsp lactose free cream

salt and freshly ground black pepper

small handful chopped fresh parsley

Preparation method

Sprinkle the gluten free flour onto a plate.

Heat half of the oil in a frying pan, dredge the chicken pieces in the gluten free flour and fry for 4-5 minutes, or until browned all over. (You may need to brown the chicken in batches.) Tip the browned chicken into the slow cooker.

Heat the remaining oil in a frying pan and then add the chilli and fry for another 2-3 minutes. Add the wine and continue to cook for another few minutes, or until the volume of the liquid is reduced by half.

Tip the mixture into the slow cooker.

Add the pumpkin, tomatoes, chicken stock, thyme and bay leaves to the slow cooker. Stir everything together, pressing down so that everything is covered in liquid. Cook for 8-10 hours on low.

About 30 minutes before serving, stir in the garlic oil, chives and lactose free cream and season to taste with salt and freshly ground black pepper. Cook for a further 30 minutes, then stir in the parsley.

Recipe adapted from: Good Food

IBS Sano