Low FODMAP Chicken Parmigiana

Going out for a classic pub meal could be something that is being missed when following a low FODMAP diet. This recipe shows you that you can still enjoy a classic meal at home without missing out!

This low FODMAP chicken Parma is perfect when it’s too cold to leave the house to go out for a pub classic. This meal is so easy it can be made any day during the week and only takes 40 minutes to make. To make this meal whole, serve with roasted potatoes and a green salad.

Low FODMAP Chicken Parmigiana

Prep time: 15 minutes
Freeze time: 25 minutes
Serves: 4

Ingredients:

2 chicken breasts
1 large egg (lightly beaten)
¼ cup Lactose free milk
1 cup low FODMAP bread crumbs (bake Alpine bread until crisp and then blend to turn into bread crumbs)
3 tbsp olive oil
1 cup (152g) low FODMAP pasta sauce
120g mozzarella cheese

Method:

1. 1. Pre heat oven to 180°C fan forced and line a baking tray with baking paper. Set aside.
   2. Cut the chicken breasts in half. Place one half in between two pieces of baking paper and pound with meat tenderizer or rolling pin until ½ inch thick. Repeat for the four halves of chicken.
   3. Place whipped egg and milk in a bowl. In a separate bowl add low FODMAP bread crumbs.
   4. Dip one of the pounded chicken halves in the egg mixture and then dip in the bread crumbs. Place crumbed chicken on a plate ready to be cooked. Pat down bread crumbs to ensure they stick firmly. Repeat this process for remaining 3 pieces of chicken.
   5. Heat oil in a fry pan over medium – high heat. Fry each breast until golden brown and crispy (approx. 2 minutes each side). Place in lined baking tray. Repeat for 3 remaining pieces of chicken.
   6. Once all four chicken breasts are golden brown place ¼ of the pasta sauce on each breast then place 30g of mozzarella on top of the sauce.
   7. Bake for 15-20 minutes until chicken is at 165 °C in centre and cheese is melted and golden.
   8. Serve with a green salad and enjoy!

Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!