Chicken Bolognese
This bolognese isn’t a bolognese in the traditional sense as it uses chicken rather than beef and pork. Although the use of chicken creates a slightly milder taste than a rich beef or pork style bolognese rest assured this dish will not disappoint. Bolognese is one dish that is created using high FODMAP ingredients like garlic and onion, but through using infused oil you won’t be missing out on any flavour.
Serves: 4 people
Cook time: 20 mins
Ingredients:
1 tbsp onion infused olive oil
2 teaspoons garlic infused olive oil
400g chicken mince
½ cup dry white wine
400g canned diced tomatoes
¼ cup fresh basil
salt and pepper
300g gluten free penne (or preferred pasta)
parmesan to serve *optional
Method:
In a large frypan over medium heat, add both oils and heat for 2 minutes.
Add in chicken mince and cook for 5 - 7 minutes, ensuring to break up the mince well.
Add in wine and cook for a few minutes before adding in diced tomatoes, basil and salt and pepper. Cook for another 5 - 7 minutes or until sauce has reduced.
Cook pasta according to packet instructions and drain.
Serve pasta in four bowls and top with bolognese sauce. Enjoy with additional fresh basil and parmesan.
Gluten free pasta is typically made from a combination of rice and corn flours. It’s always best to check the ingredients of items that are gluten free as gluten free doesn’t always mean low FODMAP. Sometimes when using gluten free pasta, it can stick together a lot easier than regular wheat pasta. Some tips to minimise this are, ensure your water is boiling when you add in your pasta. Once added, stir immediately for 30 seconds to 1 minute to avoid the pasta sticking together. Whilst pasta is cooking, stir again every few minutes. Lastly, when you drain your pasta if you aren’t serving immediately, add a drizzle of olive oil and mix through as this also helps to prevent the pasta from sticking together. You can certainly use wheat or spelt pasta if you prefer which are low in FODMAPs at up to 74g or ½ cup cooked per serve.