Crispy Chicken and Prosciutto with Creamy Herbed Pasta and Greens (low FODMAP)
20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 4
Creamy herbed pasta provides the perfect contrast to crisp chicken and prosciutto. Add the lemon-dressed arugula and you have a dish that’s perfect to hit all your taste senses. Warm and comforting, yet fresh and healthy. This is a great dish when you have a variety of preferences at your table. The pasta and greens are delicious without the meat and sure to please any vegetarians at your table.
Ingredients
1 pound chicken cutlets or tenders
3/4 cup gluten-free Panko bread crumbs
1 1/2 cups grated parmesan
1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC10 for 10% discount)
3 tablespoons garlic-infused olive oil + more for drizzling pasta
1 pound gluten-free pasta (I like Andean Dream quinoa fusilli)
Crushed red pepper flakes
2 tablespoons salted butter
1 1/2 cups fresh basil, finely chopped
2 cups low FODMAP chicken broth (I like Gourmend Organic Chicken Broth - Use code IBSGC15 for 15% discount)
3/4 cup heavy cream
2 ounces lactose-free cream cheese, at room temperature
3 ounces thinly sliced prosciutto
2 cups baby arugula
1/8 cup (a drizzle) of garlic-infused olive oil
Juice from 1/2 lemon
2 tablespoons chopped fresh parsley
Instructions
(1) Prepare your ingredients: Grate the parmesan cheese, wash and chop the basil and the parsley, wash and spin dry the arugula and set aside. If you don’t have chicken cutlets, slice boneless skinless chicken breasts horizontally (like you’re filleting a fish) into 1/4” - 1/2” thick slices, heat cream cheese in the microwave for 20-30 seconds if not already at room temperature.
(2) Prepare the chicken: Combine the Panko, 1/2 cup parmesan, and the essence of onion salt in a shallow bowl. Dredge both sides of the chicken through the Panko mixture several times, pressing down to make sure the crumbs stick to the chicken. Place the chicken on a plate. Set aside.
(3) Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta according to package directions until al dente. Drain (do not rinse) and drizzle with garlic-infused olive oil, toss and set aside.
(4) Prepare the sauce: While the pasta is cooking, Heat 1 tablespoon garlic-infused olive oil in a medium frying pan or saucepan over medium-high heat. Add the butter and stir in the basil. Add a pinch each of red pepper flakes, salt, and pepper. Cook another minute, until the basil is fragrant, then pour in the chicken broth and the cream. Add the cream cheese and bring the sauce to a gentle simmer (do not boil) and cook 5-8 minutes, until thickened slightly. Stir to dissolve any lumps of cream cheese.
Make-ahead note: At this point, you can set your ingredients aside in the refrigerator until you’re ready to cook the meat, finish and serve. You will need to re-heat the sauce if it has been more than an hour or so.
(5) Cook the chicken: Heat 2 tablespoons of garlic-infused olive oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown, 3-4 minutes on each side. Cook until just barely cooked through so the chicken stays moist. Transfer to a cutting board and slice into thin strips. Taste, season with salt as needed.
(6) Cook the prosciutto: Add the prosciutto to the pan and cook for 1 - 2 minutes to crisped. Remove from the pan and set aside.
(7) Finish the pasta: To the sauce, stir in the remaining 1 cup parmesan. Add the cooked pasta and cook for about 3 minutes until pasta is heated through. Remove from the heat and stir in the parsley.
(8) Finish the greens: Toss the arugula with a drizzle of olive oil, a squeeze of lemon, and a pinch each of salt and pepper. Toss to combine. (If you’re not an arugula fan, you don’t have to include the greens at all, or you can choose another green.
(9) Plate and serve: Divide the pasta between plates or bowls and top with the sliced chicken, chopped prosciutto, and arugula.
Eat and enjoy every bite because you can!
Inspired by a recipe published by Tieghan Gerard, Half Baked Harvest
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