4 boneless skinless chicken breasts

2 tbsp olive oil

3 tbsp balsamic vinegar

150ml/¼ pint fresh orange juice

150ml/¼ pint low FODMAP stock

2 tsp chopped fresh rosemary leaves

1 tsp light muscovado sugar

knob of lactose free butter

orange segments and fresh rosemary sprigs to garnish

boiled rice and green salad to serve


Put the chicken between pieces of cling film and flatten slightly by bashing with a pan.

Unwrap and sprinkle on both sides with pepper. Heat the oil in a pan over a medium heat, then fry the chicken for 5 minutes, turning halfway through.

Pour 2 tbsp vinegar over the chicken, add the orange juice and stock and sprinkle with the rosemary and salt.

Bring to the boil, lower the heat and bubble gently for 5 minutes until tender, spooning with the sauce frequently and turning chicken halfway through.

Stir in the sugar, lactose free butter and rest of the vinegar, then sizzle for a few minutes until reduced and glossy.

Put the chicken in a serving dish, spoon the sauce over and garnish with orange and rosemary. Serve with rice and a crisp green salad.

Recipe adapted from: Good Food

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Low FODMAP Recipe and Gluten Free Recipe - Chicken in balsamic, orange & rosemary sauceContentsIBS  FODMAP Home