Serves 2

This crispy chicken dish is easy, really tasty and very comforting. We get our chicken from the local butchers which is amazing quality, and great value for money – the portion you see here was half a large chicken breast, meaning one fed us both. If possible, always try and source your meat locally. Here is an example of flavouring your veg with additional herbs just before serving, something done frequently in Mediterranean cooking to give it a fresh kick of flavour at the end.


1 large chicken breast, cut in half (remove small fillet first)

¼ tsp. salt & freshly ground black pepper

1 tsp. paprika

½ tsp cayenne pepper (or as you can see from the picture we use pimenton)

2-3 tsp. gluten free flour

2 tbsp. garlic oil for frying


Mix all the spices & seasoning with the flour in a bowl and transfer to a plate.

Coat the chicken with the mix & leave in the fridge for a couple of hours.  Or just get straight on with the cooking your choice 🙂

Heat the oil & fry the chicken in a frying pan over a medium / high heat until the coating turns golden in colour i.e. about 5-7 minutes each side.


The coating will protect the chicken flesh from the heat of the pan and the outside will be slightly crispy but the inside juicy and succulent.

Serving suggestion: mustard mash (we like to keep the skins on when we boil & mash the potatoes) & green beans drizzled with a blended parsley, seasoning and extra virgin olive oil dressing (see below).  Pure comfort on a plate!


Time: 30 minutes to > 1hr

Preparation: 10 minutes to > 1hr

Cooking: 20 minutes



Quite simply blend (or finely chop) the parsley with a pinch of salt & some freshly ground black pepper and a good glug of extra virgin olive oil  (I used infused garlic oil here mixed with extra virgin olive oil).  Try to measure out no more than 1 tbsp. oil per person; every tablespoon oil is about 120kcals.  I prefer extra virgin olive oil (or rapeseed oil) for dressings while I use olive oil or rapeseed oil for frying / roasting etc.
SAM_1593   SAM_1602

Low FODMAP Succulent Crispy Chicken




Lee is a UK Registered Dietitian who worked as a researcher at King’s College London University researching the low FODMAP diet for irritable bowel syndrome (IBS). Previously Lee worked for the NHS with many years’ experience of treating IBS. Lee has run a popular blog on the low FODMAP diet since 2013 where you can learn all about his experiences of following the low FODMAP diet, find information on the research behind the diet, the practicalities of implementing the diet along with low FODMAP meal and baking recipes. This year Lee has published the first ever book dedicated to the reintroduction phase of the low FODMAP diet. More information on the book entitled ‘Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet’ can be found on the website

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