21 September 2017

Chicken cacciatore

Low FODMAP Chicken Cacciatore

By Trish Veitch - Research Chef

Hugely popular chicken cacciatore is traditionally an Italian, rustic hunter's’ dish so it is a delicious way to incorporate healthy, low FODMAP seasonal vegetables and herbs in a nourishing, mouth-watering lunch or dinner. Regardless of the season your whole family will enjoy this dish!

Ingredients

(Serves 8)

- 4 tbs (48g) olive and garlic infused oils (according to taste)

- 1 bunch of spring onion green tops, finely sliced

- 1 kg or ~8 cups of roughly diced low FODMAP vegetables. E.g.:

  • 1 medium eggplant (163g)

  • 2 large carrots (301g)

  • 1 medium celeriac, peeled (364g)

  • 1 medium red capsicum, deseeded (193g)

- 800g can diced tomato

- 1 cup (250ml) chicken stock or water (see our previous blog for the low FODMAP stock recipe)

- 1 tsp (0.5g) dried oregano*

- 2 sprigs (2 tsp, 3g) fresh rosemary or 1 tsp dried

- 1 tsp (5g) raw sugar

- 1 tsp (3g) cracked black pepper

- 1 x 150g punnet oyster mushrooms, torn lengthwise into strips

- 1/2 cup (92g) pitted olives (e.g. Kalamata), cut into halves

- 6 skinless chicken thigh cutlets, bone in, skin and fat removed (~1kg) and cut in half lengthwise

- 1.5 tsp salt (or to taste)

- 1 cup basil or parsley leaves, roughly chopped

Method:

  1. Heat the oils in a large saucepan or sauce pan over high heat then add and cook (while stirring) all the vegetables (except the oyster mushrooms and olives), spring onion tops, rosemary, oregano, sugar and pepper for about 8 minutes or until lightly browned and fragrant. Stir through the chicken pieces, oyster mushrooms, tomato and stock. 
  2. Transfer to a large oven safe casserole dish (or slow cooker dish*)
  3. Cover and cook on medium heat for 20-30 minutes or until chicken is cooked through and sauce thickens slightly. *Alternatively, cook in slow cooker on high for 4 hours or low for 8 hours.
  4. Just before serving add olives, fresh basil or parsley and season with salt as desired. Serve with mashed potatoes, cooked rice or a low FODMAP pasta.

Tips:

  • This recipe uses fresh and seasonal vegetables! So, regardless of the season, check your veggie shop, garden and use your Monash app or booklet to select any low FODMAP vegetables you fancy.
  • Freeze the leftovers for a quick and healthy meal.
Nutrition Information/serve:
Energy 1445kJ
Protein 26.6g
Fat 18.2g
- Saturated fat 4.3g
Carbohydrates 13.7g
- Sugar 12.0g
Fibre 8.2g
Sodium 821mg
FODMAPs LOW
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