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Low FODMAP chicken with walnut pesto

I have called this recipe low FODMAP chicken with walnut pesto, however it is really the pesto that is the star of the show.

Fibro Food Fairy

This pesto is a great recipe to have tucked up your sleeve; it is so versatile and freezes well so lends itself to batch cooking.

In this recipe I have used it to stuff a chicken breast which is then wrapped in prosciutto ham however it can also be used as a topping for fish or stirred through pasta. I have even on occasion added some dairy free yoghurt to thin it down and used it as a creamy, flavoursome salad dressing.

Incredibly simple to make, you pretty much whack all the ingredients into a mini blender, pulse and you’re good to go. This is a great addition to a low FODMAP diet as it can be used to add interest to a variety of proteins.

You may have pesto leftover in this recipe, but this can be frozen and used on another day.

Free From Information:

  • Dairy free
  • Egg free
  • Gluten free
  • Soya free
  • Refined sugar free

Low FODMAP chicken with walnut pesto

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By Fibro Food Fairy Serves: 4
Prep Time: 10 minutes Cooking Time: 25-30 minutes

This pesto is a great low FODMAP recipe to have tucked up your sleeve

Ingredients

  • For the low FODMAP walnut pesto sauce:
  • 60g walnuts, toasted
  • 30g basil
  • 30g coriander
  • 4 tablespoons olive oil
  • ½ teaspoon salt
  • A good pinch of ground black pepper
  • Zest of one lemon and 1 tablespoons of lemon juice
  • 1 tablespoon of water (optional)
  • .
  • 4 organic, free range chicken breasts
  • Table salt and ground black pepper
  • 4 tablespoons homemade low FODMAP walnut pesto
  • 4 slices Italian prosciutto ham

Instructions

1

To make the pesto sauce begin by lightly toasting the nuts in a dry frying pan being careful to not overcook them as they will develop a bitter taste. Place in a food processor and blitz for a few seconds. Remove any stalks from the fresh herbs and add to the food processor with the remaining ingredients, and blend to a course paste. You can add a tablespoon of water if you would prefer a thinner consistency.

2

Preheat an oven to 180°C fan.

3

Using a sharp knife, taking care not to slice all the way through, cut down the side of each chicken breast to create a pocket in each fillet. Open the pocket slightly and season well with salt and pepper. Place each chicken breast on top of one slice of the ham. Spread approximately one tablespoon of the pesto sauce over the middle of each chicken breast.

4

Wrapping the slice of ham around the chicken roll up each chicken breast to create a Kiev style parcel. If necessary, secure underneath with a toothpick. Place join side down on a lightly oiled baking sheet or shallow casserole dish.

5

Bake in the oven until cooked through and the internal temperature has reached 74° C, approximately 25-30 minutes. Enjoy with a side salad or low FODMAP vegetables of your choice.

Notes

FIBRO FOOD FAIRY TIP: I find that Mediterranean vegetables work particularly well with the pesto.

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