Looking for a fancy pants dinner you can make on the fly? This simple low FODMAP mushroom stuffed chicken is deceptively easy to make!
My husband and I are die-hard foodies! But with both of us launching new businesses this summer, our dinners have been a little lacklustre…
So I decided to take a cruise through our recipe binder (yes, that’s a thing), and I re-discovered this mushroom stuffed chicken.
This recipe was one of our pre-FODMAP favourites and, honestly, I had forgotten all about it (see, that’s why you need a recipe binder). But now that I’ve jarred my taste bud’s memory, you can bet it’s going to have a place of honour on our fall menu!
I love this recipe because it has a simple list of ingredients and it’s super easy to put together, so it’s a no-brainer for weeknights. Plus, with it’s a rich, savoury flavour, it really does leave you feeling a little fancy!
Keep it FODMAP friendly
Unleash your inner foodie with this deceptively easy low FODMAP mushroom stuffed chicken. Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, chicken. Since chicken is a protein, it doesn’t have any FODMAPs (unless you add them). So this won’t add anything to your FODMAP load.
Next up, oyster mushrooms. According to Monash University, oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.2 lbs or more are high in the poyols sorbitol and mannitol.
We’ll be using 1 cup of oyster mushrooms total, which is unlikely to add anything to your FODMAP load.
We’ll also be using leeks. According to Monash, the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the polyol mannitol.
Our recipe calls for 1/4 cup of leeks, total. This works out to 5 g of leeks per serving, which is well within Monash’s recommended range and unlikely to contribute anything notable to your FODMAP load.
Last but not least, balsamic vinegar. According to the Monash app, balsamic vinegar is low FODMAP in servings of 1 tbsp (21 g) per sitting. Servings of 2 tbsp (42 g) or more are high in the FODMAP fructose.
We’ll be using 2 tbsp of balsamic vinegar, which works out to 5.5 g per serving. This is well within Monash’s recommended range.
Pick your sidekick!
Worried your mushroom stuffed chicken will be lonely? Try pairing it with these easy low FODMAP seasoned carrots, this low FODMAP creamy polenta, or my low FODMAP strawberry and kale salad!
FODMAP math
This simple low FODMAP stuffed chicken will rock your socks! Check out the notes below to see how many servings of each FODMAP group are in one mushroom stuffed chicken.
Fructose = 0.3
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don’t forget to save it for later!
Low FODMAP Mushroom Stuffed Chicken
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
This low FODMAP mushroom stuffed chicken is the weeknight dinner you’ve been waiting for!
Ingredients
- 1 cup oyster mushrooms, diced
- 2 tbsp olive oil
- 1/4 cup leeks – green part only, minced
- 2 tbsp balsamic vinegar
- 1 tbsp dried parsley
- 2 fresh chicken breasts, cut in half lengthwise
Instructions
- Preheat your oven to 350 degrees. Pound your halved chicken breasts to 1/4″ thickness
- Heat up the olive oil in a large frying pan. Add the mushrooms and the leeks and cook for 5 minutes, or until the leeks are tender and fragrant. Stir in the balsamic vinegar, then parsley and transfer to a plate to cool.
- Once the mushrooms are cool enough to handle, spread the mixture onto the flattened chicken breasts. Starting with one edge, roll the chicken breasts up and fix them in place with a toothpick. Transfer the chicken to a baking sheet and bake until cooked through (about 20 minutes). Pull out the toothpicks and serve warm.
Notes
Recommended low FODMAP serving – 1 mushroom stuffed chicken per sitting
- Prep Time: 20
- Cook Time: 20
- Category: dinner
- Cuisine: american
Nutrition
- Serving Size: 1 stuffed chicken
- Calories: 147
- Sugar: 2 g
- Sodium: 192 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 15 g
- Cholesterol: 45 mg
Keywords: low FODMAP mushroom stuffed chicken
You might also like one of these:
- Low FODMAP Roasted Chicken Looking for a savoury dinner idea? Made with a homemade brine and a delicious herb rub, you’re going to crave this chicken all year long!
- Low FODMAP Salmon with Roasted Lemon Need a healthy dinner that’s ready in under 30 minutes? This easy low FODMAP salmon with roasted lemons will be a weeknight favourite in no time!
- Low FODMAP Rosemary Pork Tenderloin Served with savoury oyster mushrooms and creamy polenta, this easy rosemary pork tenderloin can go from your fridge to your plate in just 30 minutes!
If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
