Cajun Creole Chicken and Linguini (low FODMAP)
15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4
This chicken is as delicious as it looks! The combination of the Cajun Creole seasoning and the lemon really brings out a zesty flavor that is wonderfully balanced by the creamy sauce. It’s not overly spicy so the whole family will love this tender and flavor-packed chicken. I used 2 chicken breasts for four people, but we could all have eaten more — it’s so good.
Ingredients
1 pound gluten-free linguini noodles (I used Rummo gluten-free linguini)
1 tablespoon garlic-infused olive oil
2 chicken breasts sliced into 6 thin cutlets/tenders
2 tablespoons Smoke N Sanity Cajun Creole seasoning (use code IBSGC10 for 10% discount)
1 1/2 cups freshly grated parmesan cheese plus more for serving
4 tablespoons butter
2 tablespoons fresh-squeezed lemon juice
1 cup Gourmend low FODMAP chicken broth (use code IBSGC15 for 15% discount)
1 cup lactose-free whole milk or cream (or lactose-free half and half)
2 tablespoons chopped fresh herbs for serving
Directions
(1) Prepare: Preheat the oven to “warm” (less than 300 degrees F). Slice the chicken breasts horizontally into fairly even size slices. Grate the parmesan cheese. Squeeze the lemon.
(2) Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta al dente, according to package directions. Drain and set aside (keep warm).
(3) Prepare the chicken: In a bowl, toss together the olive oil, cajun seasoning, 2 tablespoons of the parmesan, and a good grinding of black pepper. Add the chicken and toss to coat.
(4) Cook the chicken: Melt 2 tablespoons butter in a large pan set over medium-high heat, add the chicken, and sear until deeply golden on both sides, about 3 - 5 minutes per side (depending on how thick your chicken pieces are). Turn the heat off and pour the lemon juice over the chicken. Transfer the chicken to a warm plate and keep warm in the oven.
(5) Make the sauce: To the same pan over medium-high heat, add 2 tablespoons of butter and let it melt. Add the broth and milk or cream. Whisk until smooth. Bring the sauce to a gentle simmer and cook for about 5 minutes, until slightly thickened. Stir in 1 1/2 cups parmesan, then add the cooked pasta and toss to coat the pasta in the sauce. Cook for about 2 minutes until the pasta is nicely warmed through.
(6) Finish: Remove from the heat and top with the cooked chicken, a bit more parmesan, and the chopped herbs.
(7) Plate and serve: Serve immediately with extra parmesan on the side.
Eat and enjoy every bite because you can!
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