Buffalo Chicken Kale and Quinoa “Mac n Cheese” (Low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-6

Craving something mac and cheesy that’s a little bit lower on the glycemic index and loaded with plants? This is it! Delicious, cheesy, hearty, and healthy. A great way to use extra chicken and to sneak some good veggies into your comfort food. It gets better the next day so don’t hesitate to make this a day ahead and then heat for a quick and delicious meal.

Ingredients

1 large or 2 small chicken breasts, cooked and chopped or shredded (recipe below)

2 cups chicken broth or water, (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 cup uncooked quinoa

3 cups combined kale and broccoli (florets only), chopped (you can also do all broccoli or all kale)

1 tablespoon gluten-free flour

1 tablespoon salted butter

1 cup lactose-free milk (I used whole milk)

1 1/2 - 2 cups extra sharp cheddar cheese, shredded and divided

1/4 cup salted butter, melted

1/4 cup hot sauce, I used Whole Foods Organic Hot Sauce

1 teaspoon Smoke N Sanity Buffalo Marinade and Seasoning (use code IBSGC15 for 15% discount)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/4 cup crumbled blue cheese

Green onions (green part only) chopped, for garnish

Directions

(1) Prepare the chicken: Don’t have cooked chicken? Cook some up using this quick and foolproof method:

Heat 1 tablespoon each butter and olive oil in a frying pan over medium-high heat. Season each chicken breast with a sprinkle of salt and pepper and 1 teaspoon of seasoning of your choice. For this recipe, I used Smoke N Sanity Buffalo Marinade and Seasoning. Put chicken breast(s) into the hot pan, seasoned side down. Cook for 2 -3 minutes until browned on the bottom. Season the top side, flip the chicken breast(s), cook for 2-3 minutes on the second side, until browned. Reduce heat to low. Cover the pan and cook for 12 minutes. Leave cover in place. Turn the heat off. Leave for another 12 minutes. Voila! Perfectly cooked chicken. If the chicken breasts are very thick, then slice them in half horizontally before cooking them in this manner.

(2) Cook the quinoa: Place quinoa in a fine-mesh strainer and rinse thoroughly under running water. Transfer quinoa to a medium saucepan. Add water or broth, and bring to a boil. Reduce heat to medium-low and add the chopped kale right on top of the water, do not stir. Cover and simmer for 15-20 minutes or until water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff quinoa with a fork and stir the vegetables into the quinoa.

(3) Prepare: Preheat oven to 350 degrees F. Spray a 9x9 or equivalent size baking dish with non-stick spray.

(4) Prepare the cream sauce: Heat a medium saucepan over medium heat. Add the 1 tablespoon of butter, once it’s melted and bubbly add the flour. Whisk together to create a roux and cook for 1-2 minutes until mixture gets a bit golden in color. Add milk, stir and turn down heat to low. Continue stirring until milk thickens. Add in half of the cheese and continue to stir until mixture is smooth. Remove from the heat and stir in the 1/4 cup melted butter, hot sauce, buffalo seasoning, and pepper.

(5) Combine ingredients: Pour the sauce over the quinoa mixture, add the cooked chicken, and stir to combine. Pour the entire quinoa mixture into the prepared baking dish. Top with remaining shredded cheddar cheese.

(6) Bake: Bake, uncovered, for 15 - 20 minutes and then turn the broiler on and broil for 1 to 2 minutes or until cheese is golden and bubbly.

(7) Plate and serve: Remove from the oven and top with blue cheese crumbles, and chopped green onions. Allow to sit for a few minutes before serving.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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