Prep Time: 20 Minutes
Cook Time: 90 Minutes
Fody's Chicken Parmesan with Roasted Vegetable Sauce
- 1 small eggplant, diced small
- 1 zucchini, diced small
- 1 red or yellow bell pepper, diced small
- 2 tbsp olive oil
- Salt & pepper
- 1 plain sausage (just salt & pepper)
- 2 jars Fody's Low FODMAP Marinara Sauce
- 1 tsp dried parsley
- 1 tsp dried basil
- 1 tsp dried oregano
- 2 chicken breasts
- 1/4 cup rice flour
- 1 egg
- 1/2 cup bread crumbs
- 1 tsp dried parsley
Preheat the oven to 425 F. Place all the vegetables on a baking sheet, toss with olive oil and season with salt and pepper. Place in oven and let cook 25 minutes.
While the vegetables are cooking, warm a large metal pot on medium high heat. Remove the sausage from the casing and place on the hot pan, let brown, about 2-3 minutes, then flip and cook on the other side. Break up into quarters then add the Fody Low FODMAP Marinara Sauce, parsley, basil and oregano. Bring to a simmer and let cook.
Once vegetables are done, cool slightly, then blend in a blender until smooth. Add 1-2 ladles of Low FODMAP Pasta Sauce to loosen the vegetables, if needed. Add the cooked, pureed roasted vegetables to the tomato sauce and continue cooking. Total cook time of tomato sauce is 1 to 1 1/2 hours.
Meanwhile, place the flour, eggs, and breadcrumbs in different dishes. Mix the parsley with the bread crumbs and whisk the egg. Slice the chicken breasts in half, lengthwise and season with salt & pepper. Dredge in flour, then in egg, then in breadcrumbs.
Place on the hot baking sheet, once the vegetables are removed after roasting. Drizzle olive oil on both sides of chicken and cook 18 to 20 minutes on one side (should be browned), flip, and finish cooking 7 to 10 minutes on the other side until cooked through. Once your Low FODMAP chicken parmesan is cooked, top with a little parmesan cheese and tomato sauce and finish in the broiler for 2 minutes.
Serve one piece of Low FODMAP chicken parmesan with 1/2 cup to 1 cup of pasta tossed and topped with the delicious Low FODMAP roasted vegetable sauce.
About the Chef
Stephanie Clairmont, MHSc, RD is a Digestive Health Dietitian, author and teacher. She was diagnosed with IBS in 2007 and after eliminating her own symptoms with the Low FODMAP diet, now supports others on this journey with the Beyond FODMAPs Insider’s Club.stephanieclairmont.com
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