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Low FODMAP Chicken Parmesan

Image of prepared Low FODMAP Chicken Parmesan recipe
  • prep time: 15 min
  • total time: 30 min
  • serves: 6 people
  • calories: 475 1 serving

This Low FODMAP Chicken Parmesan recipe transforms a classic Italian favorite into a dish that will fit into your low FODMAP diet. And even better, it is so easy to pull together. The chicken cooks with the cheese and sauce all in one skillet. This Chicken Parmesan is on the table in just 30 minutes. We used a tomato sauce that is made without onions and garlic and is FODMAP Friendly certified, and has all of the great flavor you would expect from this classic Italian favorite.

Ingredients

cost per recipe: $12.72

  • 8 ounces uncooked low FODMAP gluten free spaghetti or your favorite gluten-free pasta shape (made with corn and rice flour) (228g)
  • 1 1/2 pounds boneless, skinless chicken breast (3 large, cut in half horizontally) (678g)
  • 1 teaspoon Italian seasoning (2g)
  • 1/2 cup Low FODMAP gluten free baking flour (75g)
  • 1/4 cup grated Parmesan cheese (22g)
  • 1 egg, lightly beaten (51g)
  • 1 tablespoon water (12g)
  • 4 tablespoons olive oil (50g)
  • 1 jar (23.5 ounces) Prego® Traditional Sensitive Recipe Italian Sauce (673g)
  • 1 cup shredded part skim mozzarella cheese (about 4 ounces) (113g)
  • 1/4 cup whole or thinly sliced fresh basil leaves (optional) (13g)

Instructions

  • Tips

    • Not all gluten free pasta and flour are low FODMAP. Be sure to read nutrition labels carefully.
  • Step 1

    Cook and drain the spaghetti according to the package directions.  While the spaghetti is cooking, season the chicken as desired.  Sprinkle with the Italian seasoning. Stir the flour and Parmesan cheese in a shallow dish.  Beat the egg and water in another shallow dish.

  • Step 2

    Coat the chicken with the flour mixture, then the egg mixture, then the flour mixture again.  Shake off any excess flour mixture.

  • Step 3

    Heat the oil in a 12-inch skillet over medium-high heat.  Add the chicken and cook for 4 minutes (making sure that the skillet and pan are hot before adding the chicken to prevent sticking).  Turn the chicken over and cook another 4 minutes or until golden brown and cooked through.  Top each piece of chicken with 3 tablespoons sauce and 1/4 cup cheese.  Cover and cook for 3 minutes or until the cheese is melted.  Toss the hot spaghetti with the remaining sauce and serve with the chicken.  Sprinkle with the basil, if desired, before serving.

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Made With

Calories 475
Total Fat 18 g
Sat. Fat 4.7 g
Trans Fat 0 g
Cholesterol 103 mg
Sodium 645 mg
Total Carb 47 g
Dietary Fiber 4 g
Sugar 8 g
Added Sugars 1 g
Protein 29 g
Vitamin D 2 %DV
Calcium 17 %DV
Iron 16 %DV
Potassium 14 %DV

This nutritional information refers to each serving of the entire recipe and not just the products used as ingredients.