Chicken Parmigiana (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make-ahead: Steps 1 - 5

Tender chicken, rich tomato sauce, and tangy parmesan are the hallmarks of this easy-to-make classic Italian dish. The flavor secret to my low FODMAP version is a few fresh herbs and spices and a little extra simmering time for the sauce. Taking 30-minutes is worth the time to have a delicious low FODMAP marinara sauce with your Chicken Parm. Pair with our simple gem salad and a nice Pinot Noir and you’ve got a perfect dinner for guests or the family or just you!

Ingredients: 30-Minute Marinara Sauce

1 tablespoon garlic-infused olive oil

2 teaspoons Italian seasoning* (or equal parts basil, oregano, thyme, and marjoram)

1 bunch green onions (green part only), chopped

1/2 teaspoon red pepper flakes*

14 ounces chopped tomatoes*

2 bay leaves*

1 teaspoon Smoke N Sanity Essence of Garlic Salt* (use code IBSGC10 for 10% discount)

1/2 teaspoon black pepper*

Ingredients: Chicken

2 boneless, skinless chicken breasts, cut horizontally so you have 4 thin breast pieces

1/2 cup gluten-free flour*

2 teaspoons Italian seasoning* (or equal parts basil, oregano, thyme, and marjoram)

1/2 teaspoon Kosher salt*

1/4 teaspoon black pepper*

1 tablespoon garlic-infused olive oil

Juice of one lemon

3/4 cup fresh grated Parmesan cheese

12 ounces gluten-free pasta (I like Delallo Gluten-free Penne Rigate)

2 tablespoons fresh basil, chopped, for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken for your chicken parm. Remove chicken breasts from the package and slice them horizontally. Season both sides of each breast lightly with Kosher salt and lay them on a rimmed plate or baking dish. Cover the dish with plastic wrap and refrigerate until ready to use or at least 4 hours before cooking.

(2) Prepare the produce: Chop the green onions and juice the lemon.

(3) Prepare the Marinara: In a medium-size saucepan, heat 1 tablespoon garlic-infused olive oil. When hot, add 2 teaspoons Italian seasoning into the hot oil and let cook in the oil for about a minute. Add the green onions and red pepper flakes. Cook for another minute. Finally, add the chopped tomatoes, the bay leaves, and the essence of garlic salt and fresh ground black pepper.

Optional: Add more vegetables (if you like): At this point, you may add other vegetables that require cooking if you want to. I like to add grated carrot, diced summer squash and/or zucchini, chopped broccolini stalks, and/or corn kernels cut off the cob.

(4) Simmer to build flavor: Let simmer for 15 - 30 minutes (you may cook longer for even better flavor but you may need to add a bit of hot water to keep it from getting too thick). When done simmering, remove the bay leaves and set the sauce aside.

(5) Dredge the chicken: While the sauce is simmering, combine flour, 2 teaspoons of Italian seasoning, salt, and pepper in a shallow dish. Dredge the chicken in the flour mixture, making sure it’s well coated, then set aside.

Make-ahead note: At this point, you may let the sauce cool, put it in an airtight container, and refrigerate or freeze until you’re ready to use it. When ready to use, simply, thaw the sauce if frozen, heat slowly in a saucepan so it doesn't burn. Then, proceeded with step 6.

Preheat oven to 450 degrees F.

(6) Cook the chicken: In a medium-size oven-safe skillet heat 1 tablespoon of the garlic-infused olive oil. When hot, add the chicken and cook for about 2 minutes on each side. Then set aside on a plate and keep warm.

(7) Add the marinara sauce and finish: Add the marinara sauce to the pan, then return the chicken to nestle in the sauce and drizzle each breast with the lemon juice and sprinkle it with the parmesan cheese. Put the skillet in the oven and cook for 10 - 15 minutes until the chicken is just done.

(8) Cook the pasta: Meanwhile, cook your favorite gluten-free pasta, according to package directions. When just done, drain and drizzle with a bit of garlic-infused olive oil. Toss and keep warm until ready to serve.

(9) Plate and serve: Put a bed of pasta on the plate. Add a piece or two of the chicken. Spoon the tomato sauce over the top and sprinkle with additional parmesan (if desired) and chopped basil.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

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