2 tbsp extra-virgin olive oil

1 tbsp rice flour

300ml lactose free cream

4 chicken breasts, skin removed

1 small eggplant sliced

250g punnet small tomatoes, halved

1 tsp caster sugar

1 tbsp white wine vinegar

150ml  low FODMAP vegetable stock

3 tbsp chopped tarragon

4 tbsp gluten-free breadcrumbs

1 tbsp grated dairy and lactose-free cheese

Serves - 4


Mix half the oil and flour in a saucepan (off the heat), then blend in the lactose free cream (it must be well blended before heating).

Bring the sauce slowly to the boil, whisking constantly, then simmer for 1 min. Remove from the heat, cover with greaseproof paper and set aside.

Heat oven to 200C/fan 180C/gas 6. Heat remaining oil in a frying pan, add the chicken, then fry for 2-3 mins or until brown (it won’t be cooked through).

Transfer to an ovenproof gratin dish. Add the eggplant to the pan and fry for 2-3 mins. Spoon over the chicken, then top with the tomatoes. Set aside while you prepare the sauce.

Put the sugar and vinegar into the pan. Stir over medium heat until the sugar is a dark caramel colour, then add the stock. Bring to the boil and simmer for 1 min.

Whisk into the creamy sauce until blended, season, then add the tarragon. Spoon sauce over the chicken and veg, sprinkle with gluten free crumbs and cheese, then bake for 20 mins or until cooked through.

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 - Tarragon chicken bake