Low FODMAP Chicken Parmigiana

Name: Low FODMAP Chicken Parmigiana
Prep time: 1200 min
Cook time: 2700 min
Total time: 3900 min
Yield: 4
Cuisine: Italian
Ingredients: 500 g Chicken Breast (500 g chicken breast fillets (we used 1 small chicken breast fillet for 2 serves)); ½ tsp Dried Thyme (0.25 tsp dried thyme + 0.25 tsp dried thyme (or parsley)); ¼ tsp Dried Oregano (0.25 tsp dried oregano*); 400 g Roma Tomato (400 g plain roma/plum tomatoes with juice canned*); ½ cup Leeks (0.5 cup (40 g) leek (green leaves only, finely chopped)*); 2 tbsp Garlic Infused Oil (2 tbsp garlic infused oil*); ¼ tsp Red Pepper Flakes (0.25 tsp dried chilli flakes*); ½ cup Chicken Stock (0.5 cup (125 ml) low FODMAP chicken stock*); ¼ tsp Granulated Sugar (0.25 tsp white sugar); ¼ cup All-Purpose Flour (0.25 cup (35.211267605634 g) gluten free all purpose flour*); 1 cup Bread Crumb (1 cup (114.94252873563 g) gluten free breadcrumbs*); 7 tbsp Parmesan Cheese (4 tbsp parmesan cheese (grated) + 3 tbsp parmesan cheese (grated)); 2 pieces Egg (2 medium egg); 1 cup Canola Oil (1 cup (250 ml) canola or vegetable oil (will be used for shallow frying)); 3 tbsp Basil (3 tbsp fresh basil (finely chopped or sub in small sprinkle dried basil)); ¾ cup Mozzarella Cheese (0.75 cup (85.227272727273 g) mozzarella cheese (grated)); 1 tbsp Parsley (1 tbsp fresh parsley (finely chopped, optional for serving)) — optional

Low FODMAP Chicken Parmigiana - Dinner (Italian)

3900 minItalian

Servings4

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Gluten Free
Egg Free
Soy Free

Ingredients

For 4 servings

Chicken Breast500 g · 500 g chicken breast fillets (we used 1 small chicken breast fillet for 2 serves)
Dried Thyme½ tsp · 0.25 tsp dried thyme + 0.25 tsp dried thyme (or parsley)
Dried Oregano¼ tsp · 0.25 tsp dried oregano*
Roma Tomato400 g · 400 g plain roma/plum tomatoes with juice canned*
Leeks½ cup · 0.5 cup (40 g) leek (green leaves only, finely chopped)*
Garlic Infused Oil2 tbsp · 2 tbsp garlic infused oil*
Red Pepper Flakes¼ tsp · 0.25 tsp dried chilli flakes*
Chicken Stock½ cup · 0.5 cup (125 ml) low FODMAP chicken stock*
Granulated Sugar¼ tsp · 0.25 tsp white sugar
All-Purpose Flour¼ cup · 0.25 cup (35.211267605634 g) gluten free all purpose flour*
Bread Crumb1 cup · 1 cup (114.94252873563 g) gluten free breadcrumbs*
Parmesan Cheese7 tbsp · 4 tbsp parmesan cheese (grated) + 3 tbsp parmesan cheese (grated)
Egg2 pieces · 2 medium egg
Canola Oil1 cup · 1 cup (250 ml) canola or vegetable oil (will be used for shallow frying)
Basil3 tbsp · 3 tbsp fresh basil (finely chopped or sub in small sprinkle dried basil)
Mozzarella Cheese¾ cup · 0.75 cup (85.227272727273 g) mozzarella cheese (grated)
Parsley1 tbsp · 1 tbsp fresh parsley (finely chopped, optional for serving) · optional

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Steps

1Brine the chicken. Slice the chicken horizontally into thin steaks. Season each side with a sprinkle of salt, pepper, oregano and thyme. Place in the fridge for 15 minutes while you make the sauce.
2Preheat the oven to 180ºC (350ºF) fan-forced setting. Line a roasting tray with baking paper.
3Make the parmigiana tomato sauce. Place the canned tomatoes in a blender and blitz until smooth. Finely slice the leek leaves. Place a saucepan over medium heat. Add the garlic infused oil and fry the leek for 1 -2 minutes until soft and fragrant. Add the chilli flakes/red pepper flakes, thyme and oregano. Fry for 10 seconds, then pour in the blitzed tomatoes and chicken stock. Season with salt, pepper and sugar. Simmer for 10 minutes on low until thickened. Then remove from the heat and keep warm.
4Remove the chicken from the fridge
5Set up the crumbing station. Get out three shallow bowls. Place the flour in one bowl. In the next bowl, add the breadcrumbs and parmesan, season with salt and pepper, and then mix well. In the third bowl, add the eggs and season with salt and pepper - whisk with a fork until smooth.
6Dredge and crumb the chicken. Press both sides of the chicken into the flour, shake off any excess, then coat in egg, allowing any excess to drip off, then place in the crumbing - gently press the crumbs on so they stick until both sides are evenly covered. Place on a plate and repeat with the remaining chicken.
7Fry the chicken. Line a plate with paper towels and place the plate under a wire cooling rack (if you have one).
8Heat a medium size skillet or non-stick frypan over medium-high heat. Add the frying oil. Once hot, add two pieces of chicken at a time. Let them sizzle for 1 to 2 minutes (until the crumb is just golden - watch closely), then flip and cook the other side for 1 minute. Remove from the pan and place on the wire rack to drain. It’s okay if the chicken isn’t cooked the whole way through - we just want to crispy the crumb. Repeat the process with the remaining chicken.
9Top the chicken. Transfer the chicken to the lined roasting tray. Place a dollop of sauce over each piece of chicken - you want to cover about 80% of the chicken and leave the ends uncovered, so they go crispy.
10Pile on the mozzarella cheese and sprinkle over the parmesan. Chop the basil and sprinkle over the top.
11Bake the chicken. Place in the oven and bake for 15 minutes until the cheese melts and there are a few golden spots.
12Remove from the oven and serve the low FODMAP chicken parmigiana with your favourite side dishes. We also added a sprinkle of fresh parsley before serving. Enjoy!