Balsamic Rosemary Chicken Risotto – Low FODMAP, Fructose Friendly and Gluten Free

Balsamic Rosemary Chicken Risotto - low FODMAP, fructose friendly, gluten free and lactose free

As always, my predictable stomach began to crave warm, hearty meals right about the time the weather started to cool down. Instead of light salads, it seems to be nagging for all the proteins and fats and carbs. Thanks stomach, I wasn’t planning on going up a size this winter but you seem to have other ideas. Of course, you shouldn’t always give in to cravings but occasionally it’s alright – say, for instance, after you had been sick for a week and could finally stay out of the bathroom for long enough to cook a meal (this gluten challenge is almost over, my immune system can see the light!).

After said week, I couldn’t stomach much but I could manage chicken and rice… but how appetising (or nutritious, really) is boiled chicken and rice? This risotto is pretty basic, so it’s easy on the stomach; you don’t need much to fill you up and it packs in more nutrients than its plain cousin thanks to the homemade stock and vegetables it contains. Oh and it’s pure comfort food. Ready. Set. Nom.

FODMAP Notes

  1. Balsamic vinegar is low FODMAP in 1 tbsp. servings. The 1/3 cup in this recipe will give 3/4 tbsp. per serving if divided between six people, less if shared among eight. Make sure you have real Balsamic vinegar, as the cheaper imitations might not all be FODMAP friendly – check the labels and use what you can tolerate.
  2. Rosemary is a low FODMAP herb.
  3. Chicken is of course low FODMAP – just be careful you don’t buy pre-seasoned chicken, which might have high FODMAP spices added.
  4. Zucchini is a FODMAP friendly vegetable.
  5. Mushrooms contain large amounts of the polyol mannitol in 1 cup servings. The 6 crimini mushrooms called for in this recipe would be just under 1/4 cup in size each, so you would be ingesting at most 1/4 cup of mushrooms if you divided this recipe among six people, less among eight. Of course, if you are sensitive to mannitol in any amount, substitute it with more zucchini, or even some cherry tomatoes.
  6. One serving of a dry white wine is considered low FODMAP.
  7. Arborio rice is a low FODMAP and gluten free grain.
  8. Butter is low in lactose, as FODMAPs are water soluble and butter is mostly fat. However, if you cannot tolerate any butter, either add in your favourite butter replacement or simply omit. For a less creamy version (i.e. when you’re recovering from a stomach bug and can’t tolerate rich foods) omit the butter. It’s what I did for my recovering stomach but any other time I would add it in.

Balsamic Rosemary Chicken Risotto

Serves 6-8

  • 5 cups/1.25 L of fructose friendly chicken stock
  • 700 g chicken, diced into 2 cm chunks
  • 1/6 cup Balsamic vinegar
  • Olive oil to seal pan
  • 2 cloves of garlic – to be removed before cooking the rice
  • 1 cup diced green leek tips
  • 1 large zucchini, diced
  • 6 medium crimini mushrooms, diced (see FODMAP notes)
  • 300 g arborio rice
  • 1/2 cup/125 ml dry white wine
  • 1/6 cup Balsamic vinegar
  • 1/4 cup fresh minced rosemary
  • 2 tsp. kosher salt (or to taste)
  • 1 tsp. fresh ground black pepper (or to taste)
  • 2 tbsp. unsalted butter (optional, see FODMAP notes)

Prepare the chicken and vegetables, wash the rice and set everything aside. If you have time/thought ahead, marinate the chicken in the 1/6 cup of Balsamic vinegar overnight, otherwise, just add them together while cooking. Obviously, in this case you would prep the chicken the day before all the other ingredients.

In a small saucepan, bring the chicken stock to a simmer and reduce to low. Put the lid on and leave until required.

Fry the chicken pieces in a large fry/saute pan and add the Balsamic vinegar (if it wasn’t added earlier for marination – time constraints and all that). Cook over a high heat until the chicken pieces are all fully sealed and then remove the meat and juices from the pan into a clean bowl.

Next, add in a little more olive oil and add in the leek tips and garlic cloves. Fry over a medium/high heat until the garlic becomes fragrant, then remove and discard the garlic cloves. Add the diced zucchini and mushrooms and cook over a medium heat until the vegetables are mostly cooked.

Push the vegetables to the side and tip in the rice; fry the rice to coat it in the oil/pan juices and then pour in the white wine and last 1/6 cup of Balsamic vinegar. Cook over a medium heat until most of the liquid has evaporated and then begin adding the warmed chicken stock, one ladle at a time.

Reduce the heat to a low/medium setting and stir occasionally, letting the stock gradually absorb into the rice. Add a fresh ladle of stock when the previous batch has almost dried out and keep going until the rice is fully cooked (soft) or the stock runs out. The chicken and its juices should be added back into the pan when the pot of stock is about half-used, so it can finish cooking with the rice. Season with the rosemary, salt and pepper when you add in the chicken and then tinker with a little more if required at the end. Finally, add in the optional butter and stir through, for a rich and creamy dish. For pictures of not-quite-cooked vs. cooked risotto, see here.

Serving suggestions: freshly grated Parmesan cheese, minced chives (green parts only) or a sprig of rosemary or parsley. Don’t forget the wine.

IMG_6303 IMG_6309

Advertisements

2 thoughts on “Balsamic Rosemary Chicken Risotto – Low FODMAP, Fructose Friendly and Gluten Free

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s