Name: Low FODMAP Chicken Penne in Tomato Basil Cream Sauce
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Low FODMAP Diet
Ingredients: 2 cups (225g) gluten-free penne pasta; 1 tablespoon olive oil; 1 clove garlic, peeled and kept whole (for infusing only); 1 lb (455g) boneless skinless chicken breast, cubed; 1 teaspoon salt, divided; 1 teaspoon black pepper, divided; 1 tablespoon butter or dairy-free alternative; 4 scallions (green parts only), sliced; One 14.5 oz (410g) can diced tomatoes, undrained; 1/2 cup (20g) fresh basil, chopped; 1/2 cup (120ml) lactose-free milk; 2 teaspoons cornstarch or gluten-free flour blend; 1/4 cup (25g) grated Parmesan

Instructions

Cook penne according to package directions. Drain, rinse with cold water, and set aside.

Heat olive oil in a large skillet over medium-high heat. Add the whole garlic clove and cook until it starts to sizzle and brown, about 2 minutes. Remove and discard the garlic.

Season chicken with 1/2 teaspoon each salt and pepper. Add to the hot skillet and sauté until browned and cooked through, 6-8 minutes. Transfer to a plate.

Reduce heat to medium. Melt butter in the same skillet. Add scallion greens and cook 1 minute.

Add tomatoes and basil. Increase heat and simmer until liquid reduces, about 2 minutes.

In a small bowl, whisk lactose-free milk with cornstarch until smooth. Slowly pour into skillet, stirring constantly.

Cook until sauce thickens, about 2 minutes.

Add pasta and chicken back to the skillet. Toss to combine and heat through.

Season with remaining salt and pepper. Serve topped with Parmesan.

FODMAP Notes

The garlic clove is removed after infusing the oil - the FODMAPs don't transfer to the oil. Uses only green parts of scallions. Lactose-free milk keeps this creamy without the lactose. One serving is low FODMAP.

Tips

💡 Cut chicken into uniform cubes for even cooking
💡 Don't skip removing the garlic - eat the clove and you'll get the FODMAPs
💡 Add a splash of white wine with the tomatoes for extra depth
💡 Works great with shrimp instead of chicken

Recipe Notes

This creamy chicken pasta delivers restaurant-quality flavor at home. The secret to keeping it low FODMAP is infusing the oil with garlic then discarding it, plus using lactose-free milk thickened with cornstarch instead of heavy cream.

Substitutions

Protein: Shrimp or firm tofu
Milk: Lactose-free cream for richer sauce
Pasta: Any gluten-free shape works

Storage

Refrigerator: Keeps 3 days covered
Reheating: Add splash of milk to restore creaminess

FODMAP Stacking Note

One serving is low FODMAP. Be sure to use only the green parts of scallions and remove the garlic clove completely.

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