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DinnerEasyGluten-Free

Tuscan White Bean Chicken

Tender chicken in a creamy Parmesan sauce with white beans and spinach. A one-pan Mediterranean dinner delivering 38g protein per serving, built for stable remission with careful FODMAP management.

Tuscan White Bean Chicken
Total Time
40m
Servings
4
Calories
425
Fiber
5g
Protein
38g
Carbs
22g
Fat
20g
Best ForSafe for Crohn's & UC
RemissionPost-Op (Late)

Watch Out For

cannellini beansmoderate

Contains galacto-oligosaccharides (GOS), a high-FODMAP carbohydrate that can cause gas and bloating. Canning and rinsing reduces GOS content by up to 40%.

Tip: Drain and rinse thoroughly. Start with 1/4 cup portions and monitor tolerance over 24-48 hours. Best tolerated during stable remission.

sun-dried tomatoesmild

Concentrated nightshade with higher acidity. May irritate sensitive stomachs or trigger acid reflux.

Tip: Omit entirely - the dish is still flavorful without them. The creamy sauce and beans provide plenty of depth.

heavy creammild

Contains lactose, though heavy cream has less than milk. May cause issues for those with lactose intolerance.

Tip: Substitute with full-fat coconut cream for a dairy-free option that maintains the creamy texture.

spinachmild

Contains moderate fiber and oxalates. Wilting makes it easier to digest than raw.

Tip: Reduce to 1 cup or substitute with well-cooked zucchini for a lower-fiber option.

Ingredients

    Chicken

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP

    • Sauce

  • Low FODMAP
  • Moderate FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Pat chicken breasts dry with paper towels. Season both sides with salt, pepper (if using), and Italian seasoning.

    Equipment: paper towels

  2. Heat olive oil in a large skillet (12-inch) over medium-high heat until shimmering, about 2 minutes.

    Equipment: 12-inch skillet

  3. Add chicken to the skillet. Cook 6-7 minutes per side without moving, until deep golden-brown and cooked through to 165°F (74°C) at the thickest part.

    165°F (74°C)
    Tip: Don't move the chicken while searing - let it develop a golden crust before flipping

  4. Transfer chicken to a clean plate and tent loosely with foil to keep warm.

    Equipment: foil

  5. Reduce heat to medium. Add garlic-infused oil to the same skillet, swirling to coat the bottom.

  6. Add sun-dried tomatoes (if using). Cook 1 minute, stirring constantly, until fragrant.

  7. Add drained and rinsed beans along with chicken broth. Bring to a simmer and cook 5 minutes, stirring occasionally, until slightly reduced.

    Tip: The beans should be thoroughly drained and rinsed to minimize FODMAP content

  8. Pour in heavy cream. Bring to a gentle simmer and cook 2-3 minutes, until the sauce begins to thicken and coats the back of a spoon.

  9. Add spinach in handfuls. Stir gently until just wilted but still bright green, about 1-2 minutes.

  10. Remove skillet from heat. Stir in Parmesan cheese until melted and incorporated into the sauce.

  11. Return chicken breasts to the skillet, nestling them into the sauce. Spoon sauce over the top.

  12. Return to low heat. Simmer 2-3 minutes to warm the chicken through and let flavors meld.

  13. Remove from heat. Taste and adjust salt if needed.

  14. Garnish with torn fresh basil (if using). Serve immediately with sauce spooned over each portion.

Notes

Storage

Refrigerate in an airtight container for up to 3 days. Store chicken and sauce separately if possible to prevent the chicken from becoming soggy. Reheat gently in a covered skillet over low heat with a splash of broth.

Bean preparation is critical

Drain and rinse canned beans thoroughly under cold running water for at least 30 seconds. Research from Monash University shows this removes up to 40% of the FODMAPs (GOS oligosaccharides) that leach into the canning liquid. If beans are new to your diet, start with 1/4 cup portions.

Dairy-free option

Replace heavy cream with full-fat coconut cream for equally creamy results that are naturally lactose-free. Omit Parmesan or use a dairy-free aged cheese alternative. The coconut flavor is subtle and complements the Tuscan flavors well.

Sun-dried tomato caution

Oil-packed sun-dried tomatoes are softer and less concentrated than dry-packed varieties. If tomatoes trigger acid reflux or you have nightshade sensitivity, omit them entirely. The dish is still flavorful without them.

About garlic-infused oil

The fructans in garlic are water-soluble, not fat-soluble, so they don't transfer to the oil. This makes garlic-infused oil low-FODMAP and safe for most people. Store homemade versions in the refrigerator and use within 3-4 days to prevent botulism risk. Commercial versions are safer for longer storage.

Chicken thickness

If using thick chicken breasts (over 1 inch), pound them to even thickness or butterfly them. This ensures even cooking without drying out the thinner portions.

Serving suggestions

Serve over white rice, creamy polenta, or gluten-free pasta. For lower carbs, pair with roasted zucchini or mashed cauliflower. Each of these maintains the low-FODMAP profile when prepared without garlic or onion.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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