LOW FODMAP SAUTÉED CHICKEN Recipe

YIELD: 4 SERVINGS

Do you need a low-FODMAP weeknight meal that won’t take forever to make? Whip up this Sautéed
Chicken with Dijon Sauce: While you’re at it, roast some potatoes in the oven, toss a salad, and dinner
is served! There is one caveat, though: Be sure to check the label on your jar of Dijon mustard for
FODMAP ingredients, like onion powder.

LOW FODMAP SAUTÉED CHICKEN WITH DIJON SAUCE Ingredients

• 2 BONELESS, SKINLESS CHICKEN BREASTS (1 POUND, OR 455 G)
• ½ TEASPOON KOSHER SALT
• ½ TEASPOON FRESHLY GROUND BLACK PEPPER
• 1 TABLESPOON (15 ML) OLIVE OIL
• ¼ CUP (60 ML) DRY WHITE WINE
• 1 TABLESPOON (14 G) UNSALTED BUTTER
• 2 TEASPOONS BASIC FLOUR BLEND
• ¾ CUP (175 ML) CHICKEN BROTH OR CHICKEN STOCK
• 1 TABLESPOON (15 G) DIJON MUSTARD
• 2 TABLESPOONS (8 G) CHOPPED FRESH ITALIAN PARSLEY

LOW FODMAP SAUTÉED CHICKEN WITH DIJON SAUCE Steps

1. Fillet the chicken breasts by slicing them in half, holding the knife parallel to the counter.
2. Season them with the kosher salt and black pepper.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Add the chicken breasts to the skillet and cook until golden brown on the bottom, about
   3 minutes, and then flip and reduce the heat to medium-low.
5. Continue cooking until the chicken has reached an internal temperature of 165°F (74°C), about 3 to 4 minutes.
6. Transfer to a plate and cover with aluminum foil to keep warm.
7. Remove the skillet from the heat and carefully deglaze it with the white wine, scraping up the
   brown bits on the bottom.
8. Return the skillet to the heat, add the butter, and let it melt.
9. Stir in the Basic Flour Blend to form a roux.
10. Slowly whisk in the chicken broth or stock, stirring out any lumps.
11. Simmer for about 5 minutes or until the liquid is reduced by half.
12. Stir in the Dijon mustard.
13. Season with kosher salt and black pepper to taste, if desired.
14. Spoon the Dijon sauce over the chicken, sprinkle with the chopped fresh parsley, and serve.