Ingredients


For the marinated chicken

2 skinless, boneless chicken breasts

75g/2½oz plain lactose free yogurt

1 tbsp olive oil, plus extra for cooking

handful flat-leaf parsley, chopped

1 tsp ground ginger

¼ lemon, juice only

salt and freshly ground black pepper

For the salad

250g/9oz new potatoes

1 zucchini, grated

1 large carrot, cut into ribbons using a vegetable peeler

1 handful rocket or watercress

For the dressing

50g/1¾oz plain lactose free yogurt

25ml/1fl oz olive oil

1 tsp Dijon mustard

1–1½ tsp vinegar

½–1 tsp maple syrup

4 tbsp finely chopped fresh chives, plus extra for garnish


Serves - 2





Method


To make the marinated chicken, cut down the centre of each breast lengthways, being careful not to cut all the way through. Open each breast up like a book and flatten using the palm of your hand.

Put the lactose free yogurt, oil, parsley, ginger, lemon juice and some salt and pepper in a food processor and blend until smooth.

Put the butterflied chicken breasts in a freezer bag and add the marinade, mixing well to cover the chicken. Seal and chill in the fridge.

Meanwhile, to make the salad, boil the potatoes for 15 minutes, or until tender, and drain. Cover with cold water and set aside to cool.

To make the dressing, whisk together the lactose free yogurt, oil, mustard, 1 teaspoon of the vinegar and ½ teaspoon of the maple syrup, along with a pinch of salt and pepper.

If the mixture is a little thick, add a tablespoon of water at a time until the desired consistency is reached. Stir in the chives and adjust the seasoning, or add a little more vinegar and/or maple syrup if needed.

Halve the cooled potatoes and toss with a little of the dressing in a bowl, until coated. Put the courgette and carrot in a serving bowl and add dressed potatoes.

Heat a dash of oil in a large, heavy-based frying pan over a medium–high heat. Shake off the excess marinade and cook the chicken, opened out, for 4 minutes on either side, or until cooked through. Reduce the heat if it is browning too much.

Slice the chicken and place on top of the salad. Drizzle over the rest of the dressing, garnish with more chopped chives and serve.


Recipe adapted from: Good Food

IBS-Health.com
IBS  FODMAP
Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon
FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Herby chicken and potato salad