Low FODMAP Summer Vegetable & Chicken Pasta
Sauteed chicken and summer fresh vegetables combine with pasta and a creamy Parmesan sauce in this healthy, quick and easy Low FODMAP recipe.
Servings 4
Ingredients
- 2 cups uncooked gluten-free spiral pasta, such as rotini or fusilli
- 1 lb. boneless skinless chicken breasts, cubed
- Salt and ground black pepper
- 2 tablespoons extra virgin olive oil, divided
- 1 1/3 cups zucchini, quartered lengthwise and thinly sliced
- ½ cup sweet corn (thawed if frozen)
- 1 cup cherry or grape tomatoes, halved
- 1 cup water
- 1 teaspoon FODY Chicken Soup Base
- 1 tablespoon finely chopped fresh basil ( or 1 teaspoon dried)
- 2 cups baby spinach, roughly chopped
- ½ cup lactose-free milk
- 1 tablespoon gluten-free flour blend
- ¼ cup grated Parmesan cheese
Instructions
- Cook pasta according to package directions. Rinse (if package instructs), drain, and set aside.
- Meanwhile, heat 1 tablespoon olive oil over medium-high heat in a large skillet. Season chicken cubes with ½ teaspoon salt and ¼ teaspoon pepper. Sauté 6 to 8 minutes, or until lightly browned and cooked through. Transfer chicken from skillet to a plate and set aside.
- In the same skillet, heat the remaining 1 tablespoon olive over medium heat. Add the zucchini and corn to the skillet and lightly season with salt and pepper. Sauté about 4 minutes. Add the tomatoes and sauté another 4 to 5 minutes, or until vegetables are tender.
- Add the water to the skillet and bring to a simmer. Stir in the chicken soup base. Add the basil and spinach and cook until spinach is wilted. In a small bowl or glass measuring cup, whisk the flour into the milk. Slowly add the milk mixture to the skillet while stirring constantly. Continue stirring until thickened and bubbly.
- Add the Parmesan cheese, cooked pasta, and cooked chicken. Stir to combine. Simmer a couple more minutes to heat through and then serve.