flavorful low fodmap pesto chicken pasta

Flavorful Low FODMAP Pesto Chicken Pasta

Overview

Low FODMAP diets have gained popularity for managing digestive issues like IBS (Irritable Bowel Syndrome). The key is focusing on foods that are low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This article presents a delicious and easy recipe for Low FODMAP Pesto Chicken Pasta that’s both satisfying and gut-friendly.

Ingredients

• For the Pesto

  • 2 cups fresh basil leaves, firmly packed
  • 1/2 cup pine nuts
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup garlic-infused olive oil (ensure it’s made with oil only, no pieces)
  • Salt and pepper, to taste
  • Optional: a squeeze of lemon juice for brightness

• For the Pasta

  • 8 oz gluten-free pasta (brown rice or corn-based works best)
  • 1 lb chicken breast, boneless and skinless
  • Salt and pepper, to taste
  • 2 tablespoons olive oil
  • 1 cup cherry tomatoes, halved
  • 2 cups baby spinach
  • Optional: 1/4 cup toasted pine nuts for garnish
  • Optional: Fresh basil leaves for garnish

Instructions

1. Prepare the Pesto

   • In a food processor, combine the basil leaves, pine nuts, and Parmesan cheese. Pulse until finely chopped.
   • While the processor is running, slowly drizzle in the garlic-infused olive oil until the mixture reaches your desired consistency.
   • Season with salt, pepper, and optional lemon juice. Blend again briefly to mix. Taste and adjust seasoning as needed. Set aside.

2. Cook the Pasta

   • Bring a large pot of salted water to a boil. Add the gluten-free pasta and cook according to package instructions until al dente.
   • Reserve 1/2 cup of pasta water, then drain the pasta and set aside.

3. Cook the Chicken

   • Season the chicken breasts with salt and pepper.
   • In a large skillet, heat olive oil over medium heat. Add the chicken breasts to the skillet, cooking for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Be sure not to overcrowd the pan for even cooking.
   • Once cooked, remove from heat and let the chicken rest for a few minutes before slicing it into strips.

4. Combine Everything

   • In the same skillet used for the chicken, add the halved cherry tomatoes and sauté for about 2 minutes, until they soften.
   • Add the baby spinach, cooking until wilted, which should take about 2-3 minutes.
   • Next, add the cooked pasta to the skillet, along with the prepared pesto. Toss everything together, adding a bit of the reserved pasta water to create a silky sauce.

5. Serve

   • Plate the pasta and top with sliced chicken. If desired, sprinkle with toasted pine nuts and fresh basil leaves. Enjoy your flavorful Low FODMAP Pesto Chicken Pasta warm.

Nutritional Information

• Calories: Approximately 450 per serving
• Protein: 36g
• Carbohydrates: 50g (net carbs varying based on pasta type)
• Fats: 20g
• Fiber: 4g

Storage Tips

Store any leftovers in an airtight container in the refrigerator for up to three days. The flavors will deepen as it sits. Reheat on the stovetop with a splash of water or extra olive oil to restore moisture.

Why Low FODMAP?

Many people dealing with digestive disorders often find that high FODMAP foods can trigger symptoms. Ingredients like garlic, onions, and certain grains can be problematic. This recipe not only avoids those culprits but also retains flavor and satisfaction, making it a delightful option for anyone on a low FODMAP diet.

Customization Options

Feel free to customize your Low FODMAP Pesto Chicken Pasta with the following tips:

• Pasta Variations: Try using different gluten-free pasta options such as quinoa or chickpea-based pasta for added protein.
• Vegetable Additions: Bell peppers, zucchini, or broccoli can be added for more vegetables and nutrients.
• Protein Swaps: Swap chicken for shrimp or tofu for an alternative protein option.
• Cheese Alternatives: For a dairy-free version, use nutritional yeast instead of Parmesan cheese, or check for lactose-free cheese options.

Benefits of Ingredients

• Basil: A fantastic source of vitamins A, K, and C, it has antioxidant properties that benefit overall health.
• Pine Nuts: Rich in healthy fats and proteins, aid in satiety and provide essential nutrients like magnesium and zinc.
• Spinach: Low in calories, packed with fiber, vitamins A, C, and K, and iron, making it a nutrient-dense choice.
• Cherry Tomatoes: A great source of lycopene and vitamins, bringing a burst of flavor while being low in calories.

Serving Suggestions

Pair your Low FODMAP Pesto Chicken Pasta with a side of mixed greens drizzled with olive oil and vinegar for a well-rounded meal. A glass of chilled white wine, like Pinot Grigio, complements the flavor profile beautifully while remaining gentle on the stomach.

Conclusion

Flavorful Low FODMAP Pesto Chicken Pasta proves that healthy eating doesn’t have to mean sacrificing taste. This dish is easy to prepare and versatile, making it a perfect meal for anyone looking to enjoy flavors without digestive discomfort.