Go Back
+ servings
Low FODMAP Chicken Dijon
Print

Low FODMAP Chicken Dijon

Chicken breasts are lightly sauteed and topped with a Dijon mustard and white wine pan sauce in this Low FODMAP Chicken Dijon recipe.
Course Main Course
Cuisine American
Keyword chicken, dijon, low-fodmap
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 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 Gluten-Free Rice Flour Blend (or other gluten-free flour)
  • 3/4 cup Low-FODMAP Chicken Broth or Stock (see note)
  • 1 tablespoon prepared Dijon mustard (see note)
  • 2 tablespoons chopped fresh parsley

Instructions

  • 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.
  • 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.
  • Spoon Dijon sauce over chicken and serve.

Notes

Low FODMAP Chicken Broth:  FODY Chicken Soup Base can be used for the chicken broth in this recipe. I recommend dissolving 1/2 teaspoon FODY Chicken Soup Base in 3/4 cup boiling water. (Because the FODY Soup Base contains salt, you may want to reduce the amount of salt to season the chicken to 1/4 teaspoon.)
Dijon Mustard:  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)