Chicken Linguini Marinara (low FODMAP)
15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 4 • Ok to make-ahead: Step 1
Chicken thighs cooked in a rich marinara sauce and served on a bed of pasta is a classic and memorable combination! This version of the classic is wonderfully flavorful, with tender chicken and delicious sauce and it’s low FODMAP of course! I used a combination of fresh tomatoes and finely chopped tomatoes from a carton to deliver a marinara that is robust and delicious. Using boneless chicken thighs keeps the cook-time down and makes it wonderfully easy to eat.
Ingredients
4 boneless chicken thighs or breasts (skin on)
4 tablespoons garlic-infused olive oil
1 bunch spring onions or green onions (green part only) chopped
3 - 4 Roma tomatoes, chopped
3 teaspoons Italian seasoning
14-ounce box finely chopped tomatoes (I used Pomi)
8 ounces gluten-free linguini (I used Rummo)
1 - 2 tablespoons butter or olive oil
Fresh-grated Parmesan cheese and fresh basil for serving (optional)
Directions
(1) Prepare chicken: This step is optional but adds to the flavor and texture of the meat. Remove chicken from packaging and season both sides of each piece of chicken lightly with Kosher salt. Put on a plate, cover with plastic wrap, and refrigerate overnight or at least 4 hours before cooking.
Make-ahead note: This chicken is delicious and easy to cook but the texture and flavor benefit from early salting. So, if you have time to salt your chicken and let it sit for at least 4 hours before you cook it, you will like the results.
(2) Prepare: Preheat oven to 375 degrees F. Chop the green onions and tomatoes.
(3) Brown the chicken: In an oven-proof skillet or Dutch oven, heat 2 tablespoons garlic-infused olive oil over medium-high heat. Add the chicken and brown on both sides (about 3 minutes on each side). Remove the chicken from the pan and set it aside.
(4) Make the marinara: Add another tablespoon of garlic-infused olive oil. Then add the chopped green onions, the chopped tomatoes, and the Italian seasoning. Cook for a few minutes so the seasoning releases its flavor. Add the carton of tomatoes and about 1/2 cup of water. Let the sauce simmer for about 15 minutes to blend the flavors. If it gets too thick add a bit of hot water (1/4 cup at a time) and stir to combine. Taste and add a bit of salt and pepper if needed.
(5) Cook the chicken: Add the chicken to the pan with the marinara sauce and put it, uncovered, in the oven. Cook just until the chicken is cooked through (about 15 minutes for boneless chicken—shorter for breast meat than for thighs).
(6) Prepare the pasta: Prepare the pasta per package instructions. When cooked to your liking, drain but do not rinse the pasta, put it back in the pan you cooked it in, toss with butter or olive oil, cover and keep warm until ready to serve.
(7) Plate and serve: Put the pasta on the plate, add a generous scoop of marinara and a piece of chicken. Finish with freshly grated parmesan and chopped basil if you like. Serve with a side salad and warm (real) sourdough bread if you like.
Eat and enjoy every bite because you can!
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