Description
Low FODMAP chicken parmesan. Breaded chicken in a tomato sauce with mozzarella. With gluten-free option.
Ingredients
Scale
- 100 g (3.5 oz) gluten-free flour (I use Schär Mix It Universal)
- 2 eggs
- 100 g (3.5 oz) breadcrumbs (I made this from leftover spelt bread)*
- 1 handful of fresh parsley
- 40 g (1.4 oz) parmesan cheese
- 1/2 tsp pepper
- 1/2 tsp salt
- 4 chicken breasts
- 2 tbsp olive oil
- 400 ml (13.5 fl. oz.) plain tomato passata
- 1 mozzarella
- 280 (9.9 oz) g gluten-free pasta
- A handful of fresh basil
Instructions
- Preheat the oven to 200 degrees Celsius (392 F).
- Take 3 shallow plates. Put the gluten-free flour in one plate and break two eggs in the other plate. Stir together.
- Divide the breadcrumbs over the third plate.
- Finely chop the parsley and stir it into the breadcrumbs together with the Parmesan cheese. Also stir in the salt and pepper.
- Place the chicken breasts flat between two sheets of cling film. Flatten with a rolling pin until about 1 cm (o.4 inches) thick.
- Dip the chicken breasts in the flour first. Gently knock off excess flour.
- Dip in the egg mixture and then place in the breadcrumbs on both sides. Repeat for all pieces of chicken.
- Heat the olive oil in a frying pan. Fry the chicken breasts for about 2 minutes on each side. Then remove from the pan.
- Take a large oven dish and divide the tomato sauce over it.
- Place the chicken breasts in the tomato sauce and spoon 1 tbsp tomato sauce over each chicken breast.
- Cut the mozzarella into slices and place two slices of mozzarella on each chicken breast.
- Bake the chicken parmesan for 20-25 minutes in the oven.
- Meanwhile, cook the pasta according to the instructions on the package
- Serve the chicken parmesan with pasta, fresh basil, and a nice green salad on the side.
Notes
*Spelt bread is low FODMAP, but not gluten-free. If you want to make the recipe completely gluten-free, you can use gluten-free bread. Schär’s meisterbäckers bread, for example, is suitable for this. This bread is also FODMAP certified.
- Prep Time: 25 min
- Cook Time: 25 min
- Category: Dinner
- Method: Oven
- Cuisine: American