Wednesday, March 13, 2013

Low-FODMAP Slow-Cooker Lemon Chicken

Slow Cooker Lemon Chicken {Low-FODMAP}  /  Delicious as it Looks

I've seen several incarnations of this recipe making their way around Pinterest. It sounded so good, I decided to make a low-FODMAP version because of my IBS. The recipe mainly calls for lemon juice and a packet of Italian salad dressing mix. The lemon juice works since lemons are very low-fructose. The packet of Italian dressing mix is another story. Lots of onion and garlic. Not good. So I decided to make my own mix of salt, pepper and herbs (sans onion and garlic).



Slow Cooker Lemon Chicken {Low-FODMAP}  /  Delicious as it Looks

To flavor the chicken and sauce with onion and garlic, infused oil may be used. It's easy to make your own (follow my directions here.) Don't be daunted by the long list of ingredients. It's mostly different herbs. This really is a very easy dish!

Another note on the flour. I like to use a mix of flours in this recipe. Not only to help brown the chicken, but to help thicken the sauce as it cooks. Potato and tapioca starches are great for thickening and I like the rice flour for browning.

Slow Cooker Lemon Chicken {Low-FODMAP}  /  Delicious as it Looks
Here is my Italian salad dressing mix replacement: salt, pepper, herbs, onion and garlic. The onion and garlic are used to make garlic-infused oil.


Slow Cooker Lemon Chicken {Low-FODMAP}  /  Delicious as it Looks
Coat chicken with the flour blend and then brown the chicken on the stove top in the butter and oil.


Place the chicken in the slow cooker. Sprinkle on the herbs and spices and pour in the lemon juice, chicken broth and white wine.

Slow Cooker Lemon Chicken {Low-FODMAP}  /  Delicious as it Looks

Cook on low for about 4 hours. Serve over rice, gluten-free pasta or even quinoa!



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Slow-Cooker Lemon Chicken
Low-FODMAP, Gluten-Free, Dairy-Free Option
serves 4


Ingredients

20 oz. boneless, skinless chicken breasts, cut into large pieces
3 tablespoons all-purpose gluten-free flour ~or~ 
     mix together 2 tablespoons white rice flour,
     2 teaspoons potato starch, 1 teaspoon tapioca starch
2 tablespoons unsalted butter or non-dairy substitute
2 tablespoons Garlic and/or Onion Oil
1 teaspoon salt
1 teaspoon dried parsley
1/2 teaspoon ground black pepper
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
1/8 teaspoon dried thyme
1/8 teaspoon celery salt
1/2 cup fresh lemon juice (from about 2 lemons)
1/2 cup (unsalted) Low-FODMAP Chicken Broth or Stock
1/4 cup dry white wine (or chicken broth)

Directions
  1. Coat the chicken pieces in the flour.
  2. Melt the butter and oil together in a large skillet over medium-high heat. Add the chicken and brown on each side.
  3. Transfer the chicken to the slow cooker. Sprinkle with herbs and seasonings. Pour lemon juice, chicken broth and white wine (or chicken broth) over top.
  4. Cover and cook on low for 3 to 4 hours.
  5. Serve chicken and sauce over rice, pasta or quinoa.
Inspired by Life in the Lofthouse.

Recipe and post updated 7/11/16.

2 comments:

  1. This was delicious! Thank you for posting it and adapting it to low FODMAP.😊

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    Replies
    1. Glad you enjoyed it. Thanks for the comment!

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