4 tbsp olive oil

5 skinless chicken breasts, cut into chunky pieces

1 celery stick, sliced

2 carrots, diced

3 bay leaves

5 tbsp gluten free plain flour

4 tsp Cajun spice mix (or 1 each paprika, ground cumin, ground chili and dried basil)

200ml low FODMAP chicken stock

2 red capsicums, deseeded and cut into chunks

6 tomatoes, chopped

300g thickly sliced ham, trimmed of any fat and diced

2 scallions - green end only chopped

2 tbsp very roughly chopped parsley

Serves - 4


Heat 1 tbsp of the oil in a wide casserole or big frying pan and fry the chicken for a few mins to brown.

Tip out onto a plate. Add the carrots and celery and fry for another 2 mins, then tip out to join the chicken.

Add the remaining oil, bay leaves and gluten free flour to the pan and cook into a paste.

Carry on cooking, stirring constantly (with a splash of water if you need), until golden brown, then stir in the spices for 2 mins.

Gradually stir in the stock until smooth and saucy. Return the chicken and veg to the pan, along with the capsicum and tomatoes, cover and simmer gently for 15 mins.

Stir in the ham, cover and simmer gently for 10 mins more.

Check for seasoning, then serve, sprinkled with the scallions mixed with the chopped parsley.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Cajun chicken gumbo