Chicken parmigiana SIBOtest

Chicken parmigiana with a side of slaw

‘The chicken parma is a much loved Aussie classic, yet the traditional way of making it leaves it off limits to someone treating SIBO. With a few modifications, you will be enjoying this dish in no time.’ Rebecca Coomes

Classification: Phase 1 – Semi-Restricted, GF, DF, LF

4 serves

Ingredients

  • 4 free range chicken breast fillets, flattened to equal thickness
  • 2 free range eggs, beaten
  • ½ cup almond meal
  • 4 tsp dried parsley
  • 2 tsp sea salt flakes
  • 2 tsp freshly ground pepper
  • 2 cups roasted tomato and capsicum sauce, see SIBO Family Favourites page 137
  • 120g parmesan cheese, grated
  • 200g free range ham, free from sugar and nitrates, shaved
  • 1 lemon, quartered

Slaw

  • ½ small red cabbage, thinly shredded
  • 2 carrots, grated
  • 2 tbs lemon juice
  • 2 tbs olive oil
  • Salt and pepper to taste

Method

Heat the oven to 200oC/390oF.  Line the bottom of an oven tray with baking paper.

Whisk the eggs in a bowl.  Put the almond meal, parsley, salt and pepper on a plate and mix well to combine.

Dip the chicken in the egg and shake off excess.  Dip into the almond mix, evenly coating the chicken.  Place the coated chicken on the baking tray, and repeat until all pieces are covered.  Bake in the oven for 12 minutes or until slightly golden and nearly cooked through.

Meanwhile, make the slaw.  Place the cabbage and carrot in a bowl.  Add the lemon juice, olive oil, salt and pepper.  Mix to combine.  Set aside.

Remove the chicken from the oven.  Place slices of ham on top of the chicken, then pour the roasted tomato and capsicum sauce over it.  Cover with a sprinkling of cheese and return to the oven for 10 minutes or until hot and bubbling.

Remove from the oven and serve immediately with a side of slaw and a wedge of lemon.

Note: Remove the parmesan to make this recipe suitable for Restricted and Semi Restricted. 

Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.

Rebecca Coomes SIBO

Leave a Reply