Chicken and Noodles is a traditional, down home American dish. You can use just about any kind of vegetable you’d like so long as you can tolerate it, giving it a slightly different flavor each time you make it. This is thankfully one of my regular recipes that needed little modification for my new low histamine diet. Since there are so few things I can now have as far as condiments and sauces go, good old gravy has gained much significance for adding flavor and this meal is now in more regular rotation than it once was.
I like to boil the chicken breasts I use for this kind of recipe since boiling it produces less histamine, but I generally do a few pounds at a time and freeze it into individual cooking units immediately after to stall histamine growth. If you do the same, all you have to do is pop you prepared chicken in the microwave to defrost and then combine it with your other ingredients.
With a mast cell activation disorder, egg whites can be an issue. Even though I can’t eat a whole egg without reacting, I can usually eat food containing eggs. Egg noodles are the same. I’m also able to eat wheat so long as it’s non-GMO and doesn’t contain yeast. If you can’t tolerate egg noodles because of these ingredients, try an ancient grain pasta product in this recipe instead.
Chicken and Noodles
- 12 oz precooked chicken tenderloins or boneless breasts
- 8 oz egg noodles or gluten-free noodles
- 2 cups fresh diced carrots, green beans or other suitable vegetable
- 1 tablespoon butter
- 3 tablespoons cornstarch, flour or gluten free flour mix
- 1 tsp poultry seasoning
- 1 tsp salt
- 2 cups Low FODMAP Chicken Stock
Cut chicken into 1” pieces and set aside. Cook noodles according to package directions. Meanwhile, in a small pan, bring 1 cup water to a boil and add carrots or green beans and cook 8-10 minutes (until soft, but firm) and start the gravy.
In a small saucepan over medium heat, melt the butter. Add your flour and spices and form into a roux (paste). Wisk in chicken stock slowly. Bring to a low boil and allow to thicken until it coats the spoon.
Strain noodles and vegetables and combine with chicken. Pour gravy over top and stir together. Adjust seasoning and transfer to serving dish or plates.
Prep time: 20 minutes
This distinctly Mediterranean dish captivates the taste buds with the pungent flavors of kalamatas and feta, complimented by oregano, tomatoes and scallions. Just be sure to choose a feta that only has 1g or less in carbohydrates per serving to meet any low FODMAP requirements, and if you’re sensitive to gluten or wheat carbohydrates, choose a gluten-free penne.
When cooking with olives, it’s important to note that you don’t actually want to cook the olives, you just want to heat them through. Cooking olives brings out the bitterness in them, so I have you add them at the same time you add the feta. The feta will melt a little; it becomes a bit creamy as it mixes with the olive oil and the smaller chunks will automatically melt as you stir it in, while some of the larger pieces will remain, giving it a nice look. Beware of over-stirring though, as it will become a bit paste-y. You really only want to stir a few times, enough to mix it in.
Greek Chicken Pasta
- 4 tablespoons olive oil
- 8 ounces penne pasta
- 12 ounces frozen precooked chicken breast strips
- 1/2 red bell pepper, cut into strips
- 1 teaspoon oregano
- 3 ounces feta, crumbled
- 2 dozen kalamata olives, pitted and sliced in half
- 2 roma tomatoes, diced
- 2 scallions, diced (dark green parts, only)
Cook pasta according to package directions and drain. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Sautee chicken and peppers until chicken is heated through and peppers are slightly softened and browned. Add pasta, oregano, tomatoes and remaining oil. Stir and heat through, 1-2 minutes. Remove from heat. Add feta and olives, stirring to distribute evenly. Serve warm, topped with scallions.
Prep time: 20 minutes
This pasta dish is loaded with great flavor, fiber and protein. You can choose just about any kind of chicken sausage you like, or use Italian or Kielbasa sausage instead if you’re having a hard time finding one that’s low FODMAP. I’ve used a variety of sausages and they all turn out good, but I particularly enjoy it with a spinach and cheese chicken sausage.
Bowtie Pasta with Chicken Sausage
- 3 cups dried Farfelle pasta
- 1 tablespoon extra-virgin olive oil
- 1 package low FODMAP chicken sausage, cut into half-inch slices
- ½ cup white cooking wine
- 1 14.5 oz can diced tomatoes
- 1 15 oz can cannellini beans, rinsed and drained
- 1 teaspoon Sage
- Salt and pepper to taste
- 1/2 cup shredded parmesan cheese
Cook pasta to desired doneness, drain and set aside. Meanwhile, heat oil in a large skillet over medium-high heat. Add sausage and cook until browned. Pour in wine and stir, loosening up any brown bits from the bottom of the pan. Add tomatoes and simmer 5 minutes. Reduce heat to medium, and stir in beans, Sage, salt and pepper. Cover, and cook until beans are heated through. Toss with cooked pasta and top with Parmesan. Serve hot.
Prep time: 25 minutes
This is a long beloved dish that I stole from another restaurant (surprise, surprise) when they took it off the menu. Bob Evans served Chicken Monterey back when I was a struggling college student working for them for tips back in 1996 and I loved the combination of gooey Monterey jack cheese with bacon, fresh diced tomatoes and green onion. Best of all, I didn’t even have to modify it for my low FODMAP diet, because it comes that way naturally. You just have to make sure to choose a Monterey jack with 1% or less carbohydrate content per serving to ensure its low enough in lactose and use only the dark green parts of the scallions.
- 1 tablespoon olive oil
- 4 Chicken Breasts or Cutlets, 4-6 ounces each
- 4 ounces Monterey jack cheese, sliced
- 8 slices fully cooked Applwood Smoked Bacon
- 2 roma tomatoes, diced
- 2 green onions (scallions, dark green part only), diced
- Salt and Pepper
Pre-heat skillet over medium -high heat. Add oil. Salt and pepper Chicken. Reduce heat to medium and add chicken. Sautee chicken breasts 8-10 minutes per side, until cooked through. Top with Monterey jack and cover to melt, 1-2 minutes. Plate chicken and top with 2 bacon slices each. Sprinkle with diced tomato and onion. Serve hot.
Prep time: 10 mins
Cook time 15-20 mins
The idea behind these burritos is a marriage of a fajita and a burrito and the results are a collision of YUM! You can use just about any traditional fajita item you’d like to stuff it with, but to keep it low FODMAP, of course you want to stick mostly with protein rather than carbohydrates.
Many millennia ago, there was a Mexican restaurant that used to make a simple, but much loved burrito of mine. When they went out of business, I missed it so much I figured out how to make one myself. This is the result, minus the onions that originally went into it and with a slight scale down to the amount of cheese that I once used.
Twice Grilled BBQ Burritos
- 2 tablespoons olive oil, divided
- 6 oz chicken breast, frozen pre-cooked chicken strips, or sirloin steak
- ½ red bell pepper, cut into thin strips
- 2 burrito size flour tortillas (gluten-free is fine)
- 2 ounces mild cheddar or monterrey jack cheese
- Low FODMAP Barbeque Sauce
- Lactose-Free Sour cream (optional)
In a large skillet over medium-high heat, and 1 tablespoon oil and grill the chicken breast, strips or sirloin steak to desired doneness (the chicken you want to cook through, the steak is usually good done to medium so it isn’t too done but isn’t too bloody, either), adding bell pepper strips in last few minutes of cooking. Remove skillet from heat and scrape away any debris, but reserve skillet.
Using a cutting board and steak knife, cut the chicken breast or steak into fajita style strips. Layer meat and peppers in the center of your tortillas and top with 1 ounce of cheese. Drizzle with barbeque sauce. Fold into burritos.
Place pan back over medium heat, allowing it to heat 3-5 minutes, so pan is fully heated. Add remaining oil and lay burritos in the pan seam side down. Allow to cook 2-3 minutes before flipping. Burritos should be golden brown and crispy. Flip tgem seam side down and drizzle with more barbeque sauce. Transfer to plate and top with a dallop of sour cream, if desired.
Prep Time: 20-30 mins