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Low FODMAP Recipe : Chicken puttanesca with linguine


8 boneless chicken thighs, skin on

1 tbsp Italian seasoning (a mixture of basil, oregano and parsley)

salt and freshly ground black pepper

3 tbsp olive oil

1 x 400g/14oz can Italian tomatoes

6 anchovy fillets, in oil

1 tbsp garlic infused oil

½ tsp dried chilli flakes

300g/10½oz gluten free  linguine/spaghetti

1 tbsp baby capers

handful fresh basil leaves, plus extra to garnish


Preheat the oven to 180C/350F/Gas 4.

Place each chicken thigh skin-side down on a chopping board and sprinkle each with a little Italian seasoning and salt and freshly ground black pepper, to taste.

Using cooking string, carefully fold over the edges of each thigh into the centre, then tie tightly to create neat round parcels (the skin should be on the outside).

Heat two tablespoons of olive oil in a large frying pan over a medium to high heat. Add the chicken parcels, in batches if necessary, and cook for 3-4 minutes on each side, or until browned all over. Transfer the chicken parcels to an ovenproof dish and set aside.

Add a further two tablespoons of olive oil to the same frying pan. Add the onion and fry for 3-4 minutes, or until softened.

Add the tomatoes, anchovy fillets, garlic oil and chilli flakes and continue to cook for 4-5 minutes, stirring well. Pour the mixture over the chicken parcels, drizzle over a little more olive oil, then bake in the oven for 18-20 minutes, or until the chicken has cooked through and the sauce has thickened.

Meanwhile, bring a large pan of salted water to the boil and cook the gluten free linguine according to the packet instructions. Drain well, return to the pan and toss with a dash of olive oil.

When the chicken puttanesca has cooked, carefully remove the chicken parcels from the sauce and discard the string. Stir the capers and basil leaves into the sauce and season, to taste, with salt and freshly ground black pepper.

To serve, place a twist of linguine into the centre of each plate. Place two chicken thighs on top of each mound of pasta and spoon over the puttanesca sauce. Garnish with a few sprigs of fresh basil.

Recipe from Good Food magazine

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FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.

The term FODMAP is an acronym, deriving from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols". The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders (FGID). The low FODMAP diet was developed at Monash University in Melbourne by Peter Gibson and Susan Shepherd.

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