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Chicken Sage Risotto (Low FODMAP, GF, DF)

November 19, 2016 By Riley 8 Comments

Are you craving comfort food?  When the weather turns chilly, I find that I crave it all the time.  Do you?

One of my current jobs is cooking for a family who loves good food.  Including cheese.  I find myself constantly trying to think of ways to sneak vegetables into comfort foods so that they feel satisfied, but also nourished.

A few weeks back, I created a risotto for them and tasted a bite (for quality control, of course!).  It was incredible.  But it had onions, cauliflower, sweet potato and lots of cheese in it.

I was inspired to create something equally delicious for those with FODMAP and dairy sensitivities.  If you tolerate dairy, the Parmesan cheese adds a very nice touch.  But for those who cannot, you won’t be disappointed.

Chicken Sage Risotto

Feel free to experiment with adding other veggies to this recipe per your dietary needs.  Some great additions include: cauliflower (not low FODMAP), sweet potato (up to 1/2 cup is low FODMAP), and asparagus (not low FODMAP).

If you want to serve this as a side dish instead of a main dish, feel free to skip the chicken.  Personally, I like to create whole meal dishes when I cook on weekends so that I just have one container to take for grab and go lunches.

5.0 from 3 reviews
Chicken Sage Risotto (Low FODMAP, GF, DF)
 
Print
Prep time
15 mins
Cook time
20 mins
Total time
35 mins
 
A warm & cozy risotto recipe without high FODMAP ingredients.
Author: Riley Wimminger
Recipe type: Main Dish
Cuisine: Italian
Serves: 5 servings
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons freshly chopped sage
  • 4 cups baby spinach
  • 1 bunch green onions (green part only for low FODMAP), sliced
  • 2 large carrots, cut into ½ inch pieces
  • 3 tablespoons nutritional yeast or Parmesan cheese (if dairy is tolerated)
  • 1.5 tablespoons butter (optional)
  • ½ cup dry white wine
  • 1.5 cups dry arborio rice
  • salt & pepper, to taste
  • 4 cups chicken broth (homemade or find a store-bought version without garlic/onion)
  • 4 oz can white button mushrooms
  • 1 chicken breast, sliced in thin strips
Instructions
  1. In a large saucepan over medium heat, add olive oil, chopped carrots, and sage. Cook for approximately 5-10 minutes or until carrots can be pierced with a fork but are nowhere near mushy.
  2. Add sliced chicken breast and allow to brown lightly on each side.
  3. Add mushrooms and green onion, stirring to incorporate flavors (about 30 seconds).
  4. Add arborio rice and stir, allowing to toast slightly until it becomes translucent around the edges.
  5. Add wine and half of the chicken broth. Bring to a boil.
  6. When the rice begins to suck up most of the moisture, add the remaining chicken broth in 1 cup increments.
  7. Finally, add the spinach and nutritional yeast (or cheese) and stir to incorporate. Season generously with salt and pepper, taste testing to determine perfect amount for your taste buds.
  8. Once the spinach has wilted and the rice has absorbed all the chicken broth, add butter (optional), remove from heat, and serve warm.
3.5.3226

Filed Under: Main Event, SIBO Recipes Tagged With: dairy-free, egg-free, gluten-free, IBS, ibsdiet, low FODMAP, risotto, SIBO, sibodiet, soy-free

Previous Post: « 20 Key Takeaways- Global Outreach Symposium on IBS & SIBO 2016
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Reader Interactions

Comments

  1. Megan Lask says

    January 24, 2017 at 5:09 pm

    I’m not able to have alcohol. Can you recommend a substitute for the 1/2 cup of white wine? This recipe looks super yummy! Can’t wait to try it.

    Reply
    • Riley says

      January 27, 2017 at 11:03 am

      You can try 1/2 cup extra vegetable (or chicken) stock plus 1 tablespoon of apple cider vinegar or lemon juice to give it a little tang.

      Reply
  2. Reux says

    July 28, 2019 at 10:58 am

    5 stars
    This is seriously the best recipe I’ve found out there for my diet restrictions! I also added parsnips, and I used rice vinegar instead of wine. It turned out amazing!

    Reply
    • Riley says

      August 4, 2019 at 8:29 pm

      I’m so glad to hear you enjoyed this recipe, Reux! Thank you so much for sharing and also for letting us know about substituting rice vinegar for wine- great idea! Did you use a full 1/2 cup of rice vinegar?

      Reply
  3. Maria says

    October 16, 2019 at 3:36 am

    Can this be done in slow cooker or transferred into one to keep warm pls? I have made this recipe so many times and love it was going to do it for my Halloween party and have 24 guests so would be useful to do in advance .
    Regards maria

    Reply
    • Riley says

      October 18, 2019 at 11:43 am

      Hi Maria, I’m so glad you love this recipe! That makes me very happy to hear! I think making the risotto on the stovetop and then transferring to a slow cooker on the “warm” setting would work great! I hope you have an awesome party =)

      Reply
  4. Lynn Burnside says

    August 3, 2020 at 1:49 pm

    Great recipe , many thanks!

    Reply
    • Riley says

      August 7, 2020 at 6:05 pm

      I’m glad you enjoyed it, Lynn! =) Thank you for sharing! If you’d be so kind, would you mind adding a star rating? It helps others find my recipes and gives them the confidence to try them!

      Reply

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Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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