One Protein, Many Ways: Chicken
Learning how to cook one thing and use it in many ways is one of the best ways to establish and maintain healthy eating habits. It streamlines grocery shopping and takes the guesswork out of weekday meals. It’s a useful skill for those cooking for one, for busy professionals, and for families– and I’ve found it to be especially helpful for my clients going through the Low FODMAP Diet process.
During the elimination phase of the diet, I tell clients to keep it simple, and batch cooking a few “safe” foods is a great way to get started and avoid any feelings of “ … but what can I eat?”
Animal proteins don’t contain carbohydrates, so they don’t contain FODMAPs. They can be enjoyed throughout the Low FODMAP Diet with only changes to some preparation methods.
In this first of this series, I’m showing my favorite way to batch cook chicken, so that it can be used in a variety of recipes (low in FODMAPs or not).
Shredded chicken is by far my favorite way to batch cook this protein year round. I love grilled chicken breasts in the summer, but the ease of cooking in a slow cooker any time of the year can’t be beat.
Here’s how I do it: I put (about) a pound of boneless, skinless and one cup of homemade chicken broth (or broth made with FODY chicken soup starter) in my slow cooker, and I cook on low for six to eight hours or high for three to four hours. This yields plenty of chicken for two people to eat throughout the week. Here are a few of our favorite ways to use it up:
Top a Salad
This is probably what I use shredded chicken for the most because we eat A LOT of salads– what can I say, we love the easy clean up of washing only a knife and a cutting board! Here are some of my favorites:
Garbage salad with greens, mint, shredded carrots, bell peppers, hearts of palm, cucumbers, sliced almonds and feta or goat cheese
Greek salad with cucumbers, cherry tomatoes, feta, and kalamata olives (up to 1/4 cup of chickpeas is another good low FODMAP addition)
Cobb salad with cherry tomatoes, hard boiled egg, blue cheese, bacon and avocado (up to 1/8 of a large avocado is low in FODMAPs)
Build a Burrito Bowl
I start with a base of cooked brown rice and then add warm shredded chicken that’s been tossed in FODY taco seasoning or sauce. Top to your liking with:
Shredded cheese
Tomatoes
Chopped romaine
Beans (if you tolerate)
Greek yogurt or lactose-free sour cream
Hot sauce
Additional cilantro
A squeeze of lime
You can also use these ingredients to make tacos, nachos, and quesadillas– the possibilities are endless!
Top a Pizza
I love using shredded chicken to make a BBQ chicken pizza. I coat the chicken with FODY BBQ sauce, use a little extra on my crust, and then top with mozzarella and a sprinkle of cilantro after cooking.
There are a number of options for pizza doughs based on your tolerance to wheat. Both Whole Foods and Trader Joe’s make a pre-made pizza dough that is delicious for those that tolerate wheat.
The Angelic Bakehouse Flatzza crust (pictured here) is a great option for those that find they tolerate sprouted grains better than other wheat products.
And for those that need a gluten-free option, I like Bob’s Red Mill’s gluten-free pizza crust mix.
Add to Pasta
Dried pasta is of the quintessential pantry meal starters. Add shredded chicken and veggies, and you’ve got a complete meal in no time!
Pictured here: Trader Joe’s brown rice fusilli pasta tossed with shredded chicken, spinach and tomatoes sauteed in FODY shallot infused oil, salt and pepper, and topped with shredded parmesan cheese.
My low FODMAP pesto is also a delicious sauce option!
Make a Quick Soup
With homemade chicken broth or broth made with FODY chicken soup base, you can make a soothing soup in no time! Sauté veggies (fresh or frozen) in a small saucepan with a little olive oil, and add broth and chicken for a complete meal.
Adding noodles, rice or quinoa? I cook separately and only add to what I’m eating to keep them from getting soggy.
Fresh toppings like chopped parsley, a squeeze of lemon or parmesan cheese also add a ton of flavor!
Looking for a more traditional recipe? Check out my slow cooker chicken soup recipe!
Top a baked potato or potato skins
I love a Build Your Own dish for appealing to a number of taste preferences and dietary restrictions and a baked potato or potato skins bar is no exception.
Grab all my topping suggestions (including ideas for using pulled chicken) here
Add to fried rice, stir fry or curry
My veggie fried rice recipe is one of my clients’ favorites! So why not add chicken, if you’ve got it!
Pulled chicken is also a great addition to a low FODMAP stir fry.
What other proteins would you like to see in this series? Interested in how plant-based proteins fit into a low FODMAP diet? Click here!
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