Gluten free chicken parmigiana

This delicious chicken parmigiana is a fantastic choice for a week night meal. However, it has been specially created to allow those 1 in 7 Australian’s who suffer from IBS (irritable bowel syndrome) to indulge guilt-free.

Recipes and images from The Two-Step Low-FODMAP Diet and Recipe Book by Dr Sue Shepherd (Pan Macmillan, RRP $39.95).

Ingredients:

90 g (1⁄2 cup) gluten-free cornflour
2 eggs, lightly beaten 180 g (11⁄2 cups)
gluten-free breadcrumbs
salt and freshly ground black pepper

Directions:

  1. Preheat the oven to 180°C. Set out three shallow bowls. 
  2. Put the cornflour into one, eggs into another, and breadcrumbs, salt and pepper into the last. 
  3. Coat one chicken fillet in the cornflour, then dip in the egg, and then coat well in the breadcrumbs. Repeat for remaining fillets. 4. Heat the olive oil in a frying pan over a medium–low heat. Cook the chicken for 3–4 minutes on each side or until golden brown. 
  4. In a small frying pan, heat the tomatoes, parsley and oregano. Cook slowly, stirring occasionally, for 15 minutes. 
  5. Place the chicken on a baking tray. Top with the tomato sauce and cheese. Cover with foil and bake for 15 minutes.

Tips:

For more details on Dr Sue Shepherd’s dietetics practice, see her website here. The Two-Step Low-FODMAP Diet and Recipe Book by Dr Sue Shepherd (Pan Macmillan, $39.95).

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Also from The Two-Step Low-FODMAP Diet and Recipe Book - try the delicious pepper lamb stir-fry with sticky rice.