This delicious, nutritious and creamy low FODMAP Chicken and Vegetable Bake will warm the whole family this winter!

This delicious, nutritious and creamy low FODMAP Chicken and Vegetable Bake will warm the whole family this winter!

Serves: 6

• 250g (1 ½ cups) dried gluten free penne pasta
• 1 tablespoon olive oil
• 4 stalks spring onion, green section only, sliced
• 500g chicken breast or roast chicken, roughly chopped
• 1 eggplant, diced
• 1 capsicum, diced
• 1 zucchini, diced
• 250g pumpkin, peeled and diced
• 1 tablespoon chopped fresh sage
• 1 tablespoon rosemary
• 65g (½ cup) gluten free chicken stock
• 220ml (2 cups) soy milk
• 2 tablespoons gluten free cornflour
• 50g baby spinach
• 50g (1/2 cup) gluten free breadcrumbs
• mixed salad leaves to serve

• Preheat oven to 200ºC.
• Cook pasta in a saucepan of boiling water, following packet directions. Drain and cover to keep warm.
• Heat oil in a large saucepan over medium-high heat. Add spring onion. Cook, stirring occasionally for 5 minutes or until onions are soft and translucent.
• Add chicken. Stir with a wooden spoon for 5-8 minutes or until meat becomes tender and brown.
• Add eggplant, capsicum, zucchini and pumpkin and mix well.
• Add sage, rosemary, stock and soy milk. Simmer uncovered for 5 minutes or until pumpkin is tender.
• Combine cornflour and 2 tablespoons of warm water. Stir into sauce. Cook stirring for 2 minutes or until sauce boils and thickens. Add spinach and pasta.
• Stir to combine.
• Spoon mixture into an ovenproof dish. Sprinkle with breadcrumbs.
• Bake for 20-30 minutes or until breadcrumbs are golden.


Did you know?
• This recipe is good for anyone looking to follow a low FODMAP diet. It is also egg, dairy, gluten and nut free.
• Don’t be scared to play around with the vegetables in your bake. Different vegetables will offer different nutrients. If following a low FODMAP diet and you do choose to swap vegetables you need to ensure they are within a level you can tolerate.
• Chicken is a great source of protein, which can help you to reach your recommended daily intake.
• Chicken breasts are considered one of the best cuts of the chicken to consume. This is because the breast is lean and has low levels of fat.
• Pumpkin contains a high level of beta-carotene. This important antioxidant is converted to vitamin A by our bodies. Pumpkin is also considered to be a great source of dietary fibre, potassium, and vitamins C and E.
• Spinach has flat, soft leaves and a mild flavour, which makes it perfect for accompanying other vegetables. Spinach is very nutritious and low in kilojoules. It is rich in fibre, vitamins A, K and, C and is rich in folate. Additionally it has an abundance of phytochemicals, antioxidants and minerals, including iron, calcium and potassium.
• Soy milk can add calcium and protein to a meal, which your body needs for healthy bones. Just make sure you are using a soy milk with added calcium.