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Stewed Chicken and Chickpeas (Low FODMAP)

Chicken and chickpeas with brown rice
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I think that chickpeas are a great ingredient, not only for hummus. They work well in stews, sauces and curries. They are a great protein source. Still, of course, in a Low FODMAP diet, you need to eat only measured specific amounts and the best are the ones from the can. It is because “the water soluble Oligos-GOS and fructans leach out of the bean” (FODMAP Monash app) and then you rinse them, so the chickpeas stay low FODMAP in the desired amount. In this Low FODMAP Stewed Chicken and Chickpeas dish they taste amazingly good!

 

Chicken stewing
Chicken stewing

 

Jump to Recipe

 

This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog. 

 

Ingredients for a Stewed Chicken and Chickpeas (Low FODMAP):

500 g boneless and skinless chicken thighs

240 g chickpeas, canned, without water, rinsed

400 g tinned tomatoes

150 g yellow pepper

250 g red pepper

1 tbsp. olive oil garlic infused (Low FODMAP)

300 g cooked brown rice

1 tsp. smoked ground Spanish paprika powder

salt to season the meat

 

a small bunch of fresh coriander leaves to garnish

 

Chicken and chickpeas with brown rice
Chicken and chickpeas with brown rice

Equipment needed:

a large non stick deep pan

a wooden spoon

a sieve

 

Instructions to prepare a Low FODMAP Stewed Chicken and Chickpeas:

First prepare the canned chickpeas by measuring them and placing them in a sieve in order to rinse them in running water.

 

Afterwards season the chicken thighs with salt and some smoked paprika. 

 

Preheat the pan on a medium-high heat. Add the oil. Fry the chicken on both sides until browned, but not cooked inside just yet. Then add the rinsed chickpeas and enough water to the pan to nearly cover the chicken pieces.

 

Simmer on low, covered for about 15 minutes and another 15 minutes uncovered, so the water content can reduce in the pan.

 

In the meantime, chop the peppers into long pieces. Add them to the pan. After few minutes when peppers are nearly cooked, add the tinned tomatoes. You shouldn’t add tinned tomatoes too early, because they will prevent the vegetables from cooking through.

 

Mix the tinned tomatoes with the rest of ingredients and simmer it all on low fr another 15 minutes.

 

If you wish, you can serve this low FODMAP chicken stew with brown rice. It will also be great with a basmati rice. A great garnish is a fresh coriander, but it can also be fresh parsley.

 

Enjoy!

 

Chicken and chickpeas with coriander
Chicken and chickpeas with coriander

 

To find other great Low FODMAP dinner recipes, please go to the

“Dinner ideas” category in my blog.

 

[ngg src=”galleries” ids=”4″ display=”basic_thumbnail”]

 

To find this recipe in Polish, go to my Przepisy Low FODMAP blog.

 

 

Close up on chicken in a tomato sauce
Close up on chicken in a tomato sauce

 

Chicken and chickpeas with coriander

Stewed Chicken and Chickpeas (Low FODMAP)

Maria
I think that chickpeas are a great ingredient, not only for hummus. They work well in stews, sauces and curries. They are a great protein source. Still, of course, in a Low FODMAP diet, you need to eat only measured specific amounts and the best are the ones from the can.
Prep Time 5 mins
Cook Time 45 mins
Total Time 50 mins
Course Dinner, Main Course
Servings 6 sservings
Calories 259 kcal

Equipment

  • a large non stick deep pan
  • a wooden spoon
  • a sieve

Ingredients
  

  • 500 g boneless and skinless chicken thighs

  • 240 g chickpeas, canned, without water, rinsed

  • 400 g tinned tomatoes

  • 150 g yellow pepper

  • 250 g red pepper

  • 1 tbsp. olive oil garlic infused (Low FODMAP)

  • 300 g cooked brown rice

  • 1 tsp. smoked ground Spanish paprika powder

  • salt to season the meat

a small bunch of fresh coriander leaves to garnish

    Instructions
     

    • First prepare the canned chickpeas by measuring them and placing them in a sieve in order to rinse them in running water.
    • Afterwards season the chicken thighs with salt and some smoked paprika. 
    • Preheat the pan on a medium-high heat. Add the oil. Fry the chicken on both sides until browned, but not cooked inside just yet. Then add the rinsed chickpeas and enough water to the pan to nearly cover the chicken pieces.
    • Simmer on low, covered for about 15 minutes and another 15 minutes uncovered, so the water content can reduce in the pan.
    • In the meantime, chop the peppers into long pieces. Add them to the pan. After few minutes when peppers are nearly cooked, add the tinned tomatoes. You shouldn't add tinned tomatoes too early, because they will prevent the vegetables from cooking through.
    • Mix the tinned tomatoes with the rest of ingredients and simmer it all on low fr another 15 minutes.
    • If you wish, you can serve this low FODMAP chicken stew with brown rice. It will also be great with a basmati rice. A great garnish is a fresh coriander, but it can also be fresh parsley.
    Keyword Low FODMAP, Low FODMAP dinner, Stewed Chicken and Chickpeas (Low FODMAP)

     

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