Baked Chicken Parmesan (Low-FODMAP)

This May, we’re hitting you with another favorite from our pre-FODMAP lives:

Chicken Parmesan!

This baked version is tasty, quick, and just what you need if you want a little Italian food in your low-FODMAP life. Keep in mind that the recipe below makes enough for two people, so plan accordingly for your needs. Also, don’t forget FODMAP limits on some of the ingredients (i.e. tomato and cheese).

Utensils/appliances you’ll need:

The Recipe

Ingredients you’ll need:

  • A package of boneless, skinless chicken breast tenders (typically about 3/4 of a pound)
  • 1 egg
  • 1 tablespoon unsalted butter, melted
  • 1/2 cup gluten-free bread crumbs (We like the Kroger Traditional gluten-free bread crumbs, but feel free to use what you like as long as they don’t have high-FODMAP ingredients or additives.)
  • 1 tablespoon low-FODMAP Italian seasoning
  • 1/4 cup plus 2 tablespoons Parmesan cheese
  • 1/2 package of gluten-free spaghetti (We like the Ronzoni gluten-free spaghetti, but most brands will be fine – just check for high-FODMAP additives or ingredients first!)
  • 1/2 jar Fody Tomato Basil Sauce
  • A sprinkle of parsley (if desired)

Directions:

  • Preheat your oven to 425 degrees.
  • While the oven is preheating, melt your butter (if you haven’t already) in a small mixing bowl and then stir in the egg until well combined.
  • In your second small mixing bowl, combine the bread crumbs, Italian seasoning, and 1/4 cup Parmesan cheese.
  • Coat each chicken tender in the butter and egg mixture and then the bread crumb mixture. For extra crunch, repeat the process with each tender.
  • Place the coated chicken tenders on your nonstick baking sheet, and then bake in the oven for 15 minutes.
  • When you have the chicken in the oven, begin boiling your water for the spaghetti in the medium sauce pot (you’ll cook the spaghetti per the package directions) and put the tomato basil sauce in the small sauce pot to heat over medium-low.
  • After baking the chicken for 15 minutes, remove from the oven. Spoon one tablespoon from the heating tomato sauce over each chicken tender and then sprinkle evenly with the remaining two tablespoons of Parmesan cheese. Place back in the oven for 3-5 more minutes to ensure the breading is crispy and the cheese is melted.
  • Finish cooking the spaghetti according to package directions and ensure the spaghetti and sauce are heated around the same time the chicken is finished cooking.
  • Divide the spaghetti on each plate, then cover evenly with sauce and place the chicken tenders in the center of each spaghetti pile. For an extra bit of color, sprinkle with a little parsley before serving.

Then, enjoy! To make the meal extra special, add a side of my easy low-FODMAP breadsticks.

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