Serves: 4-6

This chicken dish is baked instead of fried so it’s a healthier version of traditional Chicken Parmesan. Quinoa is a nutrient and fiber rich seed- it’s gluten free and low FODMAP!

INGREDIENTS

  • 3-4 chicken breasts, sliced in half and pounded to thin cutlets (about 1 1/2 pounds)
  • 1 1/2 cups lactose free milk
  • 1/2 cup potato starch
  • salt and pepper, to taste
  • 2 eggs
  • 2 cups cooked quinoa
  • 2 teaspoons chopped basil
  • 1/4 cup Parmesan cheese
  • 1 cup marinara sauce (low FODMAP variety such as Rao’s Sensitive Formula)
  • 1 cup shredded mozzarella cheese
  • Fresh sliced basil for garnish if desired

DIRECTIONS

  1. Preheat oven to 375 degrees F.
  2. Lightly oil large baking sheet.
  3. In medium bowl, add milk and chicken breasts, set aside.
  4. Place potato starch on plate and sprinkle with salt and pepper, set aside.
  5. In small bowl, add eggs and whisk to blend, set aside.
  6. Place quinoa in bowl and add basil, stir to blend, set aside.
  7. Take one chicken cutlet out of milk and dip lightly on both sides in potato starch, shake to remove excess starch.
  8. Dip starch coated chicken into eggs to coat and then into quinoa.
  9. Press quinoa firmly into chicken breast, then place chicken on baking sheet.
  10. Repeat process with the rest of the chicken.
  11. Sprinkle Parmesan cheese over chicken breasts, evenly.
  12. Bake for 25 minutes or until cooked through.
  13. Remove from oven carefully and add 2 tablespoons of marinara over each breast and top with a sprinkle of the mozzarella cheese. Return to the oven for 5 minutes to melt cheese and heat sauce; top with fresh sliced basil if desired.

RECIPE CREDIT: Kate Scarlata, RDN, FODMAP and IBS Expert

http://blog.katescarlata.com/2015/08/27/quinoa-crusted-chicken-parmesan/