Low FODMAP | Recipe

Ingredients :

For Chicken Marinade:

• 1 lb (16 ounces); 4 pieces boneless skinless chicken breasts, of uniform thickness
• 1 teaspoon garlic-infused olive oil
• 1 teaspoon low-FODMAP-certified Happy Spices Italian Seasoning
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper

For Sauce:

• 1 teaspoon and 1 tablespoon onion or shallot infused olive oil; divided *see above about infused oils
• 1 teaspoon garlic infused oil
• 1 green bell pepper (75g), sliced
• 4.5 ounces (127 g) canned sliced mushrooms, rinsed and drained
• 1 medium zucchini (150 g), sliced into sticks
• 1/4 teaspoon crushed red pepper flakes (optional, will add a bit of heat)
• 1 teaspoon dried thyme
• 1 teaspoon kosher salt, plus to taste
• 1/2 teaspoon black pepper, plus to taste
• 1/2 cup dry white wine
• 1/4 cup (15g, 0.5 oz) fresh basil, chopped; divided
• 1/4 cup (15g) fresh flat leaf parsley, chopped; divided
• 15 ounces diced or crushed tomatoes (canned)
• 2 tablespoons tomato paste
• 2 tablespoons capers
• Freshly grated parmesan cheese to taste (garnish, omit for dairy-free)

Instructions :

• Combine first 5 ingredients for chicken marinade in a small bowl or freezer bag. Rub the chicken into the oil and spices and place in refrigerator while you prep the other ingredients
• Place a large skillet (I used 11 inch cast iron) over medium high heat
• Add 1 tablespoon of onion infused oil to the skillet
• When oil shimmers, add the chicken and the marinade to the pan
• Sear the chicken for about 2 minutes per side, then remove to a covered plate to keep warm (it will not be fully cooked, that is OK)
• Add remaining teaspoon of onion infused oil to the skillet with the garlic infused oil
• Add the bell pepper, mushrooms, zucchini, crushed red pepper flakes, thyme, salt and pepper to the skillet and cook for about 3-4 minutes until the vegetables start to soften, covering if desired
• Add in the wine and cook for another minute or until the liquid reduces by about half, adjusting the temperature as necessary
• Stir in half of each of the parsley and basil
• Pour the canned tomatoes in the skillet, then tomato paste, and stir well, then add capers and taste and adjust seasonings as desired
• Replace the chicken breasts and cover with sauce
• Reduce the heat, cover and simmer for about 10-15 minutes or until the chicken is cooked through (internal temperature of 165F)
• Sprinkle the remaining herbs and shredded parmesan cheese (optional) over top and serve immediately