LOW FODMAP Chicken ragout recipe is a LOW FODMAP recipe that I created for my husband Peter. A few years ago, Peter was traveling to New York City to film his documentary movie. I didn’t join him because it was a school year and I had a class to teach. On his New York adventure, he stumbled upon a cute Italian restaurant where he was eating a Chicken ragout. He fell in love with this meal.

Low FODMAP Chicken & Mushroom Ragout - From Dora's Kitchen

For the long days, all I could hear was how the chicken ragout was delicious, and how he couldn’t wait to eat it again. Inspired by his story, I decided to make a Chicken & Mushroom ragout. Together we were looking at the photos to see which ingredients were used, and Peter was telling me what flavors he remembers and what ingredients it might have.

Soon, we gathered all the ingredients and started our journey to create a Chicken & Mushroom ragout recipe. It took us more than a week of everyday cooking and thinking to recreate the recipe. In the end, our research was a success. Peter even says that my version tastes better than the one he ate in New York.

The Chicken & Mushroom ragout recipe is made from LOW FODMAP ingredients and it is perfect for everyone who has problems with IBS. Also, it is a perfect low-fat recipe for all of us who are having problems with gallstones and have to be on a gallstone diet. Besides that, it is completely made without alliums and it is a delicious meal for all of us who have an allium allergy. In this recipe, I’m using carrots – one of my favorite allium substitutes. Check here my guide on how to substitute alliums in the recipes.

If you want more delicious zero alliums recipes, that are LOW FODMAP recipes, and Gallstone diet-friendly, check out my Ground Meat & Sweet Potato Skillet, Zoodles Bolognese, Potato Casserole, Easy taco burger, and Greek chicken wraps.

Ingredients

Boneless and skinless chicken breast
The star protein of the Chicken & Mushroom ragout! It will bring yummy flavor, and texture to the meal.
Carrot
It will thicken the sauce, and bring texture to the meal. It is also a source of fiber and nutrients.
Button mushroom
It will bring more protein to the Chicken & Mushroom ragout, and give flavor and texture. Besides that, it gives nutrients too.
Cherry tomato
It will give texture and even more tomato flavor to the Chicken ragout. It is full of antioxidants, and delicious nutrients.
Tomato puree
It will give a delicious tomato taste, and it will help with thickening the sauce.
Dry thyme
It will enrich the flavor of the meal, and bring out delicious mushroom flavor.
Dry sage
It will give a bitter taste that will be a contrast to the sweet taste of the tomato, and it will make the tomato taste even better.
Ground rosemary
It will bring a deeper flavor of the meal, and make it ambrosian.
Salt
for enriching the taste.
Pepper
for giving spiciness to the meal (if you don’t like spicy, or you can’t eat pepper you can omit it – it will not affect the meal).
Pasta
to make this meal 100% LOW FODMAP meal, I used brown rice pasta.

How to store LOW FODMAP Chicken ragout?

Refrigerator
You can store LOW FODMAP Chicken & Mushroom ragout in an air-tight container for up to 4 days.

Freezer
You can store LOW FODMAP Chicken & Mushroom ragout in an air-tight container for up to 3 months.

Garnish for this meal
Garnish can elevate how the food looks, and it can make it look more appetizing. However, garnish can be a spot where alliums are hiding. In this recipe, I garnished my plate with freshly chopped parsley and freshly grated parmesan.

Equipment

Saute pan
Pot
Chefs’ knife
Cutting board
Potato peeler
Cheese grater
Wooden spoons
Colander
Measuring spoons
Kitchen scale

Side dish ideas for chicken ragout

Not into pasta? Here are a few delicious options as a side dish for Chicken & Mushroom ragout.
This ideas are not low FODMAP. Find Low FODMAP side dish ideas after the how to steps.

Rice
white, brown, black…. No matter which one you choose, all of them taste delicious with Chicken ragout.
Polenta
polenta is one of the hidden gems of Italian cuisine. It will give a bit of creaminess to the Chicken ragout, and it tastes amazing!
Slice of bread
one of the ways to enjoy a delicious Chicken ragout is a slice of bread. When you dip a piece of bread for a second or two, it will soak the delicious flavor of the Chicken ragout and bring flavor harmony to your taste buds.
Potato
the best is cubes of boiled potato or maybe even mashed potato (only with a pinch or two of butter). No matter which one you choose, it will bring amazing flavor and texture to the Chicken ragout. I do not recommend roasted potato or french fries.
Tortilla sheet
put a bit of Chicken ragout on the tortilla sheet, roll it and the delicious Italian wrap is ready.

How to make low FODMAP chicken ragout video

How to make it?

Cut boneless and skinless chicken breasts into small to medium-sized cubes.

You will need 2 medium-sized carrots for the Chicken & Mushroom ragout. One carrot is cut into cubes, and it gives texture, and another carrot is finely grated to give thickness to the sauce. If you are going to make a bigger batch of Chicken ragout, always duplicate the amount of carrots (eg. if you are making it for 4 servings, you need 4 carrots – 2 will be cut into cubes, and 2 will be finely grated). It is extremely important to finely grate the carrot because this way it will thicken the sauce, and enrich the flavor of the meal. In a case that you do not finely grate the carrot, the sauce will not be thick, but it will have chunks of carrot and it will be watery. Also cut the carrot into small cubes, so that it can blend in with the sauce nicely.

Cut button mushrooms into slices, and cherry tomato into wedges. You can use Roma tomato or grape tomato too.

Add the oil to a saute pan and heat over medium heat. When the oil gets hot, add finely grated carrot and saute it while constantly stirring it. Saute it for a few minutes or until the carrot starts getting a pale orange color. In the beginning, the carrot will have a bright orange color, but with sauteing, it will start becoming pale orange, and the juice will be mixed with cooking oil.

Add chicken cubes, and saute them with constant stirring until the outside of the chicken is no longer pink. It might get a bit of an orange color, because of the carrots.

Add button mushrooms and carrot cubes to the chicken and saute it with constant stirring for a minute or two. The carrot cubes have to start becoming tender, but not completely fork tender. For the carrot, it is important to just start getting tender, but not completely tender because they will be cooking in the sauce, and this way it will not be overcooked.

Season it with dry thyme, dry sage, ground rosemary, salt and pepper. Stir it to combine. Add tomato puree, and stir to combine. Add water, cherry tomato, stir it, and let it simmer until the water evaporates. The Chicken ragout has to be thick. Taste the sauce, and add more salt or pepper if necessary.

Is Chicken & Mushroom Ragout a LOW FODMAP meal?

Yes, the Chicken ragout is a LOW FODMAP meal. The sauce is 100% LOW FODMAP, but take care with the side dish. Don’t serve it with wheat-based pasta.
All wheat-based pasta are not recommended for the LOW FODMAP diet because they are high in fructans.

LOW FODMAP side dish ideas for Chicken ragout:

Rice
Chicken ragout tastes delicious with rice.
Gluten-free pasta
It is allowed on LOW FODMAP, and you can substitute wheat-based pasta and enjoy delicious Chicken ragout.
Wrap
Put the Chicken ragout on the tortilla sheet, and enjoy a delicious Italian-inspired wrap.
Polenta
It works amazingly with Chicken ragout and it will give a bit of creaminess to the meal.
Potato
Boiled potato cubes are a delicious starch option for Chicken ragout sauce.

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