Low FODMAP chicken stew recipe

Publish date: 2024-06-10

Warming, soothing, comforting… this low-FODMAP chicken stew is all those things and more

Since raw vegetables are more likely to cause gas and bloating, something like a stew, with its cooked and softened ingredients, is ideal for followers of a low-FODMAP diet, which eliminates those groups of carbs that are notorious for triggering digestive problems.

With chicken as the hero of the dish, you’re getting a good dose of protein too, so it’s the perfect meal to keep you going when the temperature drops and appetite rises.

Add fresh herbs and a few stalks of colourful rainbow chard to elevate the stew in both looks and flavour, and you’ll have a filling staple dish that doesn’t compromise taste for tolerance.

Make sure you freeze a batch or two to help keep you warm through the winter months.

Low FODMAP chicken stew

Serves 2

Prep time: 10 minutes
Cooking time: 40 minutes

Ingredients

1 tbsp olive oil
150g baby new potatoes, halved
1x small fennel, finely sliced
Handful of green beans
2x sprigs of fresh thyme, leaves picked
3x stalks rainbow chard, cut into large strips
2x skinless and boneless chicken thighs, sliced
100g baby carrots
500 ml wheat-free/gluten-free chicken stock
1 tsp wholegrain mustard
Squeeze of lemon juice
Handful of fresh parsley, roughly chopped

Method

Gently heat the oil in a medium-sized casserole dish, add the fennel and thyme, and sweat for five minutes.

Add the chicken, carrots and new potatoes and season generously. Turn up the heat and add the stock and mustard, cover and cook on a medium heat for 30 minutes.

Add the chard and beans, cook for a further five minutes, season to taste.

Serve with a squeeze of lemon and a little parsley.

Recipe by Iona Blackshaw

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