Low FODMAP Stovetop Medium

Low FODMAP Chicken with Olives, Sun-Dried Tomato, and Basil

Pan-seared chicken topped with a Mediterranean olive and sun-dried tomato paste. Served with grilled vegetables for a complete meal.

Prep Time
15m
Cook Time
25m
Total Time
40m
Servings
4
Low FODMAP Chicken with Olives, Sun-Dried Tomato, and Basil

Instructions

  1. 1

    Using a mortar and pestle or food processor, crush olives, sun-dried tomatoes, basil, and 1 tablespoon olive oil into a paste.

  2. 2

    Season with salt and pepper. Can be chunky or smooth as preferred.

  3. 3

    Heat remaining olive oil in a large frying pan over medium-low heat.

  4. 4

    Add chicken breasts and pan-fry 5 minutes per side until browned and cooked through.

  5. 5

    Preheat oven to 325°F (170°C). Line a baking sheet with parchment paper.

  6. 6

    Transfer chicken to baking sheet and spoon olive paste over each piece.

  7. 7

    Cover with foil and bake 10-15 minutes to meld flavors.

  8. 8

    Meanwhile, spray a grill pan with cooking spray and heat over medium heat.

  9. 9

    Grill zucchini and eggplant 3-4 minutes per side until tender.

  10. 10

    Add Kalamata olives to warm through.

  11. 11

    Drizzle vegetables and chicken with balsamic vinegar.

  12. 12

    Serve together immediately.

FODMAP Notes

Sun-dried tomatoes in oil are low FODMAP at 4 pieces per serving. Olives are safe. Eggplant is low FODMAP at 1/3 cup per serving - portions are appropriate here. Use oil-packed sun-dried tomatoes, not dry-packed.

Tips

  • 💡 Make the olive paste ahead for faster prep
  • 💡 Grill vegetables while chicken bakes
  • 💡 Add artichoke hearts if desired
  • 💡 Serve over quinoa or rice
#dinner #chicken #mediterranean #italian #gluten-free #dairy-free

Recipe Notes

Classic Mediterranean flavors come together in this elegant but simple dish. The olive-tomato paste adds intense flavor without much effort.

Substitutions

  • Vegetables: Bell peppers or asparagus
  • Olives: Green olives or a mix
  • Herb: Fresh oregano or thyme

Storage

  • Refrigerator: Keeps 4 days
  • Reheating: Warm gently to avoid drying chicken

FODMAP Stacking Note

One serving (1 chicken breast + vegetables) is low FODMAP. Sun-dried tomatoes and eggplant are portioned carefully.

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