LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Recipe

YIELD: 4 SERVINGS

Quick and easy enough for a weeknight meal but elegant and delicious enough for company, this chicken and pasta dish is sure to become one of your favorites. Since cream contains lactose, I’ve replaced it with a mixture of lactose-free milk and my Basic Flour Blend, which thickens it up nicely.

LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Ingredients

  • 2 CUPS (224 G) GLUTEN-FREE BROWN RICE PENNE PASTA
  • 1 TABLESPOON (15 ML) OLIVE OIL
  • 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
  • 1 POUND (455 G) BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO 1-INCH (2.5 CM) CUBES
  • 1 TEASPOON KOSHER SALT, DIVIDED
  • 1 TEASPOON FRESHLY GROUND BLACK PEPPER, DIVIDED
  • 1 TABLESPOON (14 G) UNSALTED BUTTER
  • ½ OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
  • 1 CAN (14½ OUNCES, OR 410 G) UNSALTED DICED TOMATOES, UNDRAINED
  • ½ CUP (20 G) CHOPPED FRESH BASIL, OR 1 TABLESPOON (2 G) DRIED
  • ½ CUP (120 ML) LACTOSE-FREE MILK
  • 2 TEASPOONS BASIC FLOUR BLEND
  • ¼ CUP (25 G) GRATED PARMESAN CHEESE

LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Steps

  1. Cook the pasta according to the package directions.
  2. Drain into a colander and rinse with cold water.
  3. Drain again.
  4. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat.
  5. Add the garlic and cook until it starts to sizzle.
  6. Continue to cook for 1½ to 2 minutes more or just until the garlic starts to brown.
  7. Remove the garlic and discard.
  8. Season the chicken with ½ teaspoon each of the kosher salt and black pepper.
  9. Add the chicken to the hot skillet and sauté over medium-high heat until
    browned and cooked through, about 6 to 8 minutes.
  10. Transfer the chicken to a plate and set aside.
  11. Reduce the heat to medium and melt the butter.
  12. Add the scallions and cook until tender, about 1 minute. Add the tomatoes and basil and then
    increase the heat to medium-high.
  13. Simmer until the liquid is almost all absorbed, about 2 minutes.
  14. In a small bowl, combine the milk and Basic Flour Blend, stirring until smooth.
  15. Slowly pour the milk mixture into the skillet, while stirring constantly.
  16. Continue to cook and stir until thickened.
  17. Stir in the cooked pasta and chicken and cook until heated through.
  18. Season with the remaining ½ teaspoon each kosher salt and black pepper.
  19. Serve sprinkled with the Parmesan cheese.

LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 6

LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Ingredients

  • 2 CUPS (224 G) GLUTEN-FREE BROWN RICE PENNE PASTA
  • 1 TABLESPOON (15 ML) OLIVE OIL
  • 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE
  • 1 POUND (455 G) BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO 1-INCH (2.5 CM) CUBES
  • 1 TEASPOON KOSHER SALT, DIVIDED
  • 1 TEASPOON FRESHLY GROUND BLACK PEPPER, DIVIDED
  • 1 TABLESPOON (14 G) UNSALTED BUTTER
  • ½ OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
  • 1 CAN (14½ OUNCES, OR 410 G) UNSALTED DICED TOMATOES, UNDRAINED
  • ½ CUP (20 G) CHOPPED FRESH BASIL, OR 1 TABLESPOON (2 G) DRIED
  • ½ CUP (120 ML) LACTOSE-FREE MILK
  • 2 TEASPOONS BASIC FLOUR BLEND
  • ¼ CUP (25 G) GRATED PARMESAN CHEESE

LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Method

  1. Cook the pasta according to the package directions.
  2. Drain into a colander and rinse with cold water. Drain again.
  3. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat.
  4. Add the garlic and cook until it starts to sizzle.
  5. Continue to cook for 1½ to 2 minutes more or just until the garlic starts to brown. Remove the garlic and discard.
  6. Season the chicken with ½ teaspoon each of the kosher salt and black pepper.
  7. Add the chicken to the hot skillet and sauté over medium-high heat until browned and cooked through, about 6 to 8 minutes.
  8. Transfer the chicken to a plate and set aside.
  9. Reduce the heat to medium and melt the butter.
  10. Add the scallions and cook until tender, about 1 minute.
  11. Add the tomatoes and basil and then increase the heat to medium-high.
  12. Simmer until the liquid is almost all absorbed, about 2 minutes.
  13. In a small bowl, combine the milk and Basic Flour Blend, stirring until smooth.
  14. Slowly pour the milk mixture into the skillet, while stirring constantly.
  15. Continue to cook and stir until thickened.
  16. Stir in the cooked pasta and chicken and cook until heated through.
  17. Season with the remaining ½ teaspoon each kosher salt and black pepper.
  18. Serve sprinkled with the Parmesan cheese.

LOW FODMAP CHICKEN PENNE Review


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LOW FODMAP CHICKEN PENNE IN TOMATO AND BASIL CREAM SAUCE Recipe

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Hello My Name is Penny Shore and I am a registered fodmap dietitian from Jolly London. I am eager to present Quality Fodmap Diet information and Great Low Fodmap Recipes.

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