This recipe is a super easy lunch or dinner option and is suitable for the low FODMAP diet. This recipe utilises FODBODS Rosemary and Sea Salt Nibbles.
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If your experiencing one of those lazy days, then this is the perfect recipe for you. Nothing tastes better than homemade chicken schnitzles and of course, crunchy gluten free croutons. FODBODS Rosemary and Sea Salt Nibbles is a great addition to this recipe, I blended these up and used them as the primary base for the chicken schnitzels.
Traditional breadcrumbs are not permitted on the low FODMAP diet due to the fructans and GOS from wheat. However, the gluten free breadcrumbs that I found on my weekly shop at Woolworths has low FODMAP ingredients besides soy flour. Since soy flour is down the end of the ingredients list, means that it is not the predominate ingredient, meaning only a small amount is used. Also, according to FODMAP serving sizes for soy flour, it becomes high FODMAP at 50g serves. This recipe only uses 1/4 cup of the gluten free breadcrumbs, which calculates to roughly 40g. This divided between around 6 people (as there will be leftover schnitzels) is roughly 6g, making it low FODMAP...also keeping in mind there is only a small percentage of soy flour within the 40g total.
For the homemade croutons, using garlic and onion infused olive oil is a must to get that delicious flavour! I opt for any gluten free baguette style breads, however as long as you can cut the bread of your choice into small cubes then it doesn't matter too much.
If you enjoyed this recipe, I would love to hear from you!
FODBODS Rosemary Chicken Caesar Salad (FODMAP Friendly)
Serves: 4 Prep Time: 15 mins Cook Time: 20 mins Total Time: 35 mins
Rosemary Chicken Schnitzel
2 large chicken breasts, skinless
85g FODBODS rosemary & sea salt nibbles, finely blended
¼ cup gluten free breadcrumbs (I use Woolworths Free From Brand, see notes)
25g gluten free cornflakes
½ tsp salt
¼ cup vegetable oil
200g gluten free baguette, cut into 1cm cubes
2 tbsp garlic & onion infused olive oil
1 large cos lettuce, washed and dried
50g parmesan cheese, grated
2 tbsp freshly squeezed lemon juice
1 tsp Dijon mustard
1 tsp gluten free Worcestershire sauce
½ cup mayonnaise
To make the schnitzels, on a plate add the FODBOD nibbles, breadcrumbs, cornflakes and salt, mix until well combined. Rinse the chicken with water and place onto a chopping board, do not dry the chicken. Thinly slice the chicken and dip into the breadcrumb mixture while still wet, fully coat the chicken and then transfer to a seperate plate. Repeat with the remaining chicken.
In a large skillet over a high heat, heat the vegetable oil. Add the chicken and cook for roughly 2-3 minutes each side or until cooked through. Transfer cooked chicken to a separate plate onto a paper towel. Set aside.
To make the croutons, preheat the oven to 180°C fan forced and line a baking tray with baking paper.
Spread out the bread onto the baking tray and drizzle olive oil, along with a pinch of salt. Massage the bread to gently coat. Add more olive oil if required. Bake for 10 minutes or until golden and crunchy. Set aside to cool completely.
To make the dressing, add all the ingredients into a small bowl and whisk until combined. Set aside
To assemble the Caesar salad, in a large bowl, add the lettuce, parmesan and croutons. Pour over the salad dressing and gently toss. To serve, slice the schnitzel into 1cm cubes and place on top of the Caesar salad, along with a sprinkle of blended FODBOD nibbles.
Store this salad in an airtight container in the fridge for up to 3 days.