low FODMAP chicken piccata

Low FODMAP Chicken Piccata

Today’s recipe is one of our favorites, I make it quite often. In general, my kids like anything with lemon. This is my version of a low FODMAP chicken piccata; thinly sliced chicken breasts, lightly breaded and simmered in a lemony butter sauce. It’s magical! Serve the chicken and sauce over gluten free pasta, mashed potatoes or even rice. Or even a large slice of a homemade baguette!

If you don’t have a meat mallet to flatten the chicken breasts, you can use a rolling pin, cast iron pan, or sauce pot. Your kids will probably be happy to help with this part! But many stores carry thin sliced chicken breasts, so you could skip this step all together.

And I recommend a microplane to zest the lemon. Be sure to just grate the yellow part of the peel, not the white part underneath. The fresh lemon is the key to making a delicious low FODMAP chicken piccata.

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low FODMAP chicken piccata

Low FODMAP Chicken Piccata

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  • Yield: 4 servings 1x

Ingredients

Scale

2 skinless, boneless chicken breast – butterflied and cut in half. Place the halves between two pieces of plastic wrap and gently pound the thicker parts with a meat mallet.

½ cup cornstarch or potato flour for dredging

2 TB butter

4 TB extra-virgin olive oil

Zest of a lemon

1/3 cup fresh lemon juice, (about two lemons)

½ cup low FODMAP chicken broth

¼ cup capers (*This can be to taste. I love them, but my kids not so much.)

½ cup finely chopped fresh parsley

Salt and pepper

Instructions

Place flour in a shallow bowl and season with salt and pepper.

Dredge the chicken fillets in the flour mixture, coat both sides.

Heat a large skillet with 2-3Tb of olive oil and 2 TB butter – so the bottom is covered in a thin layer of the oil.

Lay chicken fillets in skillet (may have to cook the chicken in two batches depending on the size of your skillet). A second batch may require an additional 2TB of olive oil and butter.

Fry chicken on medium heat for 3 minutes, then flip and cook for another 3 minutes until lightly golden brown.

Transfer chicken to a plate and prepare sauce.

Into the same pan, add the lemon juice, chicken stock, and capers. Scrape up any chicken bits, and flour that is stuck on the bottom of the pan to help thicken the sauce.

Allow the sauce to come to a boil. Add the chicken back in and simmer for 5 minutes. Once heated through, transfer the chicken to a serving platter.

Whisk another 2 TB of butter to finish the sauce, to make it silky and glossy. Pour the silky, luscious sauce over the chicken, sprinkle with a pop of green, fresh parsley and the lemon zest.

  • Author: Karina K.
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low FODMAP and gluten free chicken piccata

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