Low-FODMAP Lemon Chicken Piccata
This low-FODMAP lemon chicken piccata recipe was made by my wife Angel. Check out Angel’s website, instagram and facebook page where she shares stories and pics about our life.
She also has a great YouTube channel you can check out as well. I love this recipe and I think you guys will really enjoy it!
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Low-FODMAP Lemon Chicken Piccata
Prep
Total
Yield 4 Servings
Ingredients:
4 skinless, boneless chicken breasts (about 6 ounces each)
1/2 cup gluten-free, all purpose, low-FODMAP flour
2 tbsp grated parmesan cheese or dairy-free parmesan cheese
3 tsp extra virgin olive oil
2 tsp garlic infused olive oil
1/3 cup white wine
1 tbsp. capers
1 tsp lemon zest
2 tbsp. freshly squeezed lemon juice
1/4 cup low-FODMAP chicken broth/stock
1/4 tsp sea salt
Pinch of ground pepper
2 tbsp. fresh parsley, chopped
Instructions:
Step 1: Prepare your chicken: place chicken breasts between two sheets of wax paper and beat with meat mallet until 1/2 inch thick.
Step 2: In a medium mixing bowl, add flour and parmesan cheese. Dip your chicken into the mixture so both sides are covered.
Step 3: In a large sauté pan, add 1 teaspoon olive oil and on medium heat sauté chicken on both sides (about 3–5 minutes) until cooked through. Remove chicken from pan.
Step 4: Add remaining olive oil and garlic-infused olive oil to pan. Add wine and let it simmer for about 3 minutes until wine evaporates.
Step 5: Add remaining ingredients to pan (capers, lemon juice, lemon zest, chicken broth) except salt, pepper and parsley.
Step 6: Allow sauce to simmer for 3 minutes.
Step 7: To serve; place chicken on serving tray and cover with sauce. Season with salt and pepper and top with fresh parsley.
Step 8: Serve with zucchini noodles for low-FODMAP version or GF spaghetti of choice and enjoy!
Notes
*Nutrition facts do not include noodles.
Courses Dinner or Main Course
Nutrition Facts
Serving Size 1 chicken breast
Amount Per Serving | ||
|---|---|---|
Calories 330 | ||
% Daily Value | ||
Total Fat 11 g | 17% | |
Total Carbohydrates 13 g | 4% | |
Dietary Fiber 1 g | 4% | |
Protein 39 g | 78% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Special Notes:
This recipe is so delicious and super easy to make. We promise the whole family will love it. For a dairy-free option, feel free to replace with dairy-free parmesan cheese or use nutritional yeast. The wine is optional. You can use alcohol-free wine, or for a no-wine-option use 1 tablespoon lemon juice and 4 tablespoons additional stock instead of wine.
The garlic infused olive oil doesn’t have any of the garlic fibers that could be a challenge for someone trying to follow a low-FODMAP diet. The garlic infusion gives it a great garlic flavor you will enjoy!
Zucchini is a low-FODMAP vegetable, and you can make zucchini noodles like these or purchase them here. Overall this recipe is very versatile, you can add rosemary instead of parmesan and capers for a more traditional chicken recipe. You can also add in 1–2 teaspoons of paprika for a fat-burning effect.
Dr Jockers Comments
This low FODMAP lemon chicken tastes great and is fantastic for anyone who has major gut issues and is looking to follow a low-FODMAP diet to help get relief. This is a tasty and nutrient-dense recipe your family will enjoy!
FODMAP is an acronym for naturally occurring Fermentable Oligo, Di- and Monosaccharides and Polyols. These include the short-chain carbs such as glucose, fructose (present with excess glucose), galactans, polyols and lactose found widely in many healthy foods including cruciferous veggies, legumes and other veggies such as asparagus, onions and garlic.
For some individuals with digestive disorders FODMAPS are not easily absorbed and are challenging on the bowels. For individuals with bacterial overgrowth in the small intestine (SIBO) or generalized dysbiosis, they can cause significant bloating, cramping and gas. For more about a low-FODMAP diet read this article here.
I also recommend using specifically formulated enzymes to assist in the breakdown and processing of higher FODMAP foods. FODMATE™ is an innovative enzyme formula designed for short-term use that can help support digestive health, including relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.
