Tuesday, October 22, 2013

Chicken Dijon (Gluten-Free, Low-FODMAP)

Low-FODMAP Chicken Dijon  /  Delicious as it Looks

This is probably one of my favorite chicken recipes that I have come up with lately. I've made it three times in the past couple of months - which is a lot for us! Most Dijon chicken recipes have some sort of dairy in them, either cream or milk. But not this one! I managed to keep the dairy out of the recipe for people who have dietary issues with it. This Chicken Dijon is every bit as tasty.


It is prepared in a flash and pairs wonderfully with roasted red potatoes or mashed potatoes. Add a crisp green salad and dinner is served!

Low-FODMAP Chicken Dijon  /  Delicious as it Looks


Chicken Dijon
Low-FODMAP, Gluten-Free
serves 4

Ingredients


1 pound boneless, skinless chicken breasts
½ teaspoon salt
½ teaspoon ground black pepper
1 tablespoon olive oil
¼ cup dry white wine (or chicken broth)
1 tablespoon unsalted butter or butter substitute
2 teaspoons White Rice Flour Blend or other gluten-free flour
1 tablespoon prepared Dijon mustard*
2 tablespoons chopped fresh parsley

Directions

  1. If chicken breasts are large, slice in half horizontally to create thin cutlets (see how-to). Season with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add chicken breasts to skillet and cook until golden brown, approximately 3 minutes. Flip and reduce heat to medium-low. Continue cooking until golden brown and chicken reaches an internal temperature of 165 degrees F. Remove chicken from skillet to a plate and cover with aluminum foil to keep warm.
  2. Remove skillet from heat and carefully pour in the wine (or chicken broth), scraping up the brown bits. Return skillet to medium-low heat. Add the butter and melt. Stir in the flour. Slowly whisk in the broth. Simmer until the liquid is reduced by half. Stir in the Dijon mustard and parsley. Add salt and pepper to taste if desired.
  3. Spoon Dijon sauce over chicken and serve.
* When looking for a suitable low-FODMAP Dijon mustard, look for a mustard without onion or garlic. Please note that according to the FDA, the term "spices" does NOT include onion or garlic. Read more here: Code of Federal Regulations Title 21 Section 101.22 (a) (2)


10 comments:

  1. This is absolutely the best chicken recipe. I make it so often because it is such a hit with everyone. I have even used the sauce in other recipes. So delicious!!

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    Replies
    1. Thanks Jc! This is one of my favorite chicken recipes too. Glad you like it!

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  2. I want to try this... just a little confused. The recipe calls for chicken broth to be poured in twice. So it is either wine or chicken broth both times?

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    Replies
    1. If you don't want to use wine, chicken broth may be substituted. So in that case, yes, chicken broth will be added twice. The first time to deglaze the pan (instead of wine), the second time to make the sauce.

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  3. This is a good read i have done today so far, I am delighted to came across it. I'll be back again to check out other posts as well. Gluten Free Foods

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  4. Thanks for sharing this wonderful recipe.

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  5. Where can I find low FODMAP Dijon? Every brand I've seen has garlic right in the label or mysterious "spices". I live in Florida and would love to not have to order something online.

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    Replies
    1. Hi Denika, according to the FDA, the term "spices" does NOT include garlic or onion. You can read more here: https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.22
      Hope this helps!

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  6. This was terrific! I'm new to the Fodmap diet and it's been difficult. I loved the sauce!

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