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Low FODMAP Chicken Ratatouille

Low FODMAP Chicken Ratatouille is the best of both worlds: an easy braised chicken dish and ratatouille – eggplant, tomatoes, zucchini, peppers, olive oil, garlic and onion flavor – all in one delicious dish.

Course: Dinner, Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Makes: 8 Servings
Calories: 241 kcal
Author: Dédé Wilson

Ingredients:

  • 8 bone-in, skin-on chicken thighs, patted dry
  • Kosher salt
  • Freshly ground black pepper
  • 2 tablespoons Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • ¾ cup (48 g) chopped scallions, green parts only
  • 1- pound (455 g) eggplant, trimmed, peeled and cut into 1-inch (2.5 cm) cubes
  • 2- pounds (910 g) beefsteak tomatoes, cut into ½-inch (12 mm) dice
  • 2 medium zucchini, cut into ½-inch (12 mm) dice
  • 1 red bell pepper, trimmed, cored and roughly chopped
  • 3 tablespoon tomato paste
  • 1 tablespoon finely chopped fresh thyme or 1 teaspoon dried
  • ½ teaspoon FreeFod Garlic Replacer, optional
  • Fresh basil leaves
  • Fresh thyme

Preparation:

  1. Season the chicken on all sides with salt and pepper.
  2. Heat a large Dutch oven over medium heat. Add about half the oil and heat to shimmering. Add the chicken, skin side down, and cook, without moving, until golden brown and crispy; flip over and cook the second side, about 8 minutes total. Remove chicken from pan and set aside.

  3. Add remaining oil, add scallion greens and sauté on low-medium heat until softened. Stir in the eggplant and sauté until it begins to soften, about 5 minutes, then stir in tomatoes, zucchini, red bell pepper, tomato paste, thyme and FreeFod Garlic Replacer, if using. Cook over medium heat, stirring occasionally, until vegetables are tender and mixture has thickened, about 10 minutes
  4. Nestle the chicken down into the ratatouille, skin side up, cover, and adjust heat to a simmer. Continue to cook until chicken reaches an internal temperature of 160°F (71°C), about 10 minutes more. Tear fresh basil and/or thyme and scatter over the top right before serving. We love this dish with rice or low FODMAP crusty bread and a green salad. The braise can be refrigerated in an airtight container for up to 4 days; wait to add basil upon reheating.

Notes:

Tips

  • We do like this dish with fresh basil and thyme, but even fresh parsley will enhance. Use flat-leaf parsley if you go that route.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
  • Zucchini: Both Monash University and FODMAP Friendly have lab tested zucchini (also called marrow or courgette). FODMAP Friendly gives it a “Pass” at 1/2 cup (75 g) portions; they also list that in larger amounts the vegetable contains fructose, fructans and GOS. Monash lists 1/3 cup (65 g) as low FODMAP, showing it to be Moderate for fructans in portions of ½ cup (75 g).

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Chicken Ratatouille
Amount Per Serving
Calories 241 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 54mg2%
Potassium 459mg13%
Carbohydrates 12g4%
Fiber 4g16%
Sugar 7g8%
Protein 28g56%
Vitamin A 1049IU21%
Vitamin C 18mg22%
Calcium 19mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.