Low FODMAP Instant Pot Salsa Verde Chicken
Not all salsa is based on red tomatoes. This recipe for Low FODMAP Instant Pot Salsa Verde Chicken highlights our Low FODMAP Salsa Verde, which is based upon green tomatillos. It has a little heat and tang, packs this dish with flavor and makes it very easy to put together. 5 ingredients (one is optional) and cooked in about half an hour.
Ingredients:
- 2- pounds (910 g) boneless, skinless chicken - breasts, thighs or combo, cut into large chunks
- ½ teaspoon ground cumin
- ¼ teaspoon FreeFod Garlic Replacer, optional
- 1 cup (240 g) Low FODMAP Salsa Verde, homemade or purchased
- ½ cup (120 ml) low FODMAP Chicken Stock, homemade or purchased
Preparation:
-
Place chicken pieces in Instant Pot, then sprinkle with cumin, and the FreeFod Garlic Replacer, if using. Pour Salsa Verde and stock on top. Cover and set on High Pressure, or use the Chicken function, if available, and set for 25 minutes. Engage the Quick Release of pressure when cycle is done.
-
Chicken should be cooked through and tender. If you want reduce and thicken the sauce, remove the chicken from the sauce, set the Instant Pot to Sauté on High for 10 minutes and boil until it has thickened and reduced to your liking.
-
Shred the cooked chicken with two forks. You can do this in the pot, or remove from pot, if reducing sauce.
-
Once shredded, make sure to mix all the juices and chicken together. Chicken is ready to use or may be refrigerated for up to 4 days in an airtight container. Reheat on stovetop or in microwave before proceeding.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- 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.
-
Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.
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.