Name: Low FODMAP Almond and Rosemary Chicken with Sweet Potato Mash
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Cuisine: Low FODMAP Diet
Ingredients: 2 chicken breasts, halved horizontally into 4 thin cutlets; 1 tablespoon white rice flour; Salt and pepper; 3 tablespoons gluten-free breadcrumbs; 1 tablespoon fresh rosemary, finely chopped; 1 tablespoon almonds, finely chopped; 1 teaspoon paprika; 1 large egg, beaten; 2 tablespoons light olive oil; --- For the Sweet Potato Mash ---; 2 medium sweet potatoes (about 10 oz total); 1 tablespoon butter; 1/4 cup grated Parmesan cheese; --- For the Spinach ---; 4 cups fresh spinach leaves; Salt and pepper

Instructions

Slice each chicken breast horizontally to make thin cutlets.

Cover with plastic wrap and pound with a rolling pin to flatten evenly.

Season flour with salt and pepper on a plate. Dredge cutlets in flour.

Mix breadcrumbs, rosemary, almonds, and paprika in a shallow dish.

Dip floured cutlets in beaten egg, letting excess drip off.

Press into breadcrumb mixture, coating both sides well.

Refrigerate for 5 minutes to set the coating.

Meanwhile, peel and cube sweet potatoes. Boil in salted water until soft.

Drain and mash with butter and Parmesan. Season to taste.

Heat olive oil in a large skillet over medium heat.

Cook chicken cutlets until golden and cooked through, about 2-3 minutes per side.

While chicken cooks, steam spinach in a little water until wilted, about 3-4 minutes.

Season spinach with salt and pepper.

Serve chicken with sweet potato mash and wilted spinach.

FODMAP Notes

Sweet potato is low FODMAP at 1/2 cup per serving - portions are appropriate. Almonds are safe at about 10 nuts per serving. Rosemary and Parmesan are FODMAP-free. Spinach can be eaten freely.

Tips

💡 Pound chicken thin for even cooking
💡 Chilling the coated chicken helps coating stick
💡 Don't overcrowd the pan
💡 Use pumpkin instead of sweet potato if preferred

Recipe Notes

This colorful, balanced meal features all the elements of a healthy dinner on one plate. The almond-rosemary crust adds wonderful texture and flavor.

Substitutions

Starch: Mashed regular potatoes or pumpkin
Nuts: Pecans or walnuts
Greens: Kale or Swiss chard

Storage

Refrigerator: Keeps 3-4 days
Reheating: Reheat chicken in oven for crispiness

FODMAP Stacking Note

One serving (1 cutlet + sides) is low FODMAP. Sweet potato and almonds are portioned carefully.

Low FODMAP Crispy Tarragon Chicken
Low FODMAP Breaded Chicken with Sesame Greens
Low FODMAP Sweet Potato Mash