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LOW FODMAP RECIPES

Low FODMAP Parmesan Chicken

7/22/2019

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This one is loved by my whole family. It's quick, easy, and delicious!
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Ingredients
  • 2 chicken breasts
  • 3 egg whites
  • 2 teaspoons cornstarch
  • Juice of 1/2 lemon
  • 1 cup gluten-free breadcrumbs or GF Panko
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup shredded parmesan (freshly shredded works best)
  • Peanut oil (or whatever oil you like to cook with)
Preparation
  • Heat oven to 450 degrees F
  • Slice chicken breasts lengthwise
  • Pound with mallet to even thickness in plastic bag with a tablespoon or two of water
  • Mix egg whites, corn starch and lemon juice, set aside
  • Mix breadcrumbs, salt, pepper and shredded parmesan, set aside.
  • Cover chicken first with liquid mixture then with dry mixture, let sit 30 minutes
  • Fry in oil for 3 minutes
  • Flip chicken over and place pan in oven for 8 minutes. (Make sure you have a pan that can withstand this amount of heat)
  • Serve immediately
Tips
  • Peanut oil withstands high heat best, although other oils may be used for this recipe. It does give it a slight peanut taste.
  • I like Aleia’s GF Panko best (Hy-Vee).
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    Author

    I'm Erica, a Dietitian, mom, and food lover. Trying new recipes is one of my favorite things. Enjoy.

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