Low FODMAP Country Style Chicken Casserole

I had bought some free range chicken lovely legs (skinless) on the weekend because I was in the mood for a casserole of sorts. The challenge I set for myself was to use ingredients that was already in the pantry, fridge or freezer. My taste buds didn't want a tomato based sauce but rather something a little bit lighter. I pondered all day about how I was going to cook this casserole when my mind reverted back to the days I shared an apartment with a very lovely French woman.
I noticed that the style and flavours of her meals were very much influenced by her native home land and this fascinated me. Lots of clear broths with delicate flavours and the use of herbs in almost all of her dishes. So I took some inspiration from her style of cooking and started using my basic cooking knowledge to prepare my dish.
In the pantry, fridge or freezer I had the staples and later on wished I had some speck, celery and peas to add to my casserole for an extra dimension. However the result was exactly what I wanted - light, aromatic and amazingly tasty. I hope enjoy this casserole as much as me.



Low FODMAP Country Style Chicken Casserole

Ingredients

Makes 3

6 free range chicken lovely legs, skinless

1/2 cup gluten free flour

Olive oil

1 carrot, diced

1 garlic, crushed

1 potato, sliced thinly

6 whole mushrooms

1/2 capsicum, sliced

2 cups salt reduced chicken stock

1 cup of white wine (remove if intolerant)

2 Tbsp soy sauce

1 Tbsp Worcestershire sauce

1 Tbsp seed mustard

6 sprigs of thyme
1 bay leaf

1 Tbsp dried oregano

1 Tbsp rosemary

2 good handful of parsley, chopped

salt and pepper

Method


1. Coat the chicken lovely legs in gluten free flour. Heat a heavy base saucepan and add olive oil, When hot add the chicken lovely legs to the saucepan to seal and cook to a golden brown. This should roughly take about 5 minute on each side. Once completed, remove the chicken lovely legs from the saucepan and place in a bowl.
2. Add a little bit more olive oil into the saucepan then add the carrots and capsicum. Reduce the heat and cook until soften. Add the garlic and cook for a further 2 minutes. Pour in the wine and simmer until the wine reduces wine.
3. Add poatoes, chicken stock, Worcestershire sauce, soy sauce, mustard,  thyme, oregano, bay leaf and rosemary to the saucepan ensuring that the chicken is submerged in the stock. Turn the heat up and bring to boil before reducing it again to low to simmer. Place the lid on and let it simmer for 20 minutes.
4. After 20 minutes, give it a good stir and add the mushrooms. Cook for a further 20 munites with the lid off.
5. Add parsley just before serving, and salt and pepper to your taste. I served my casserole with quinoa.

NOTE: If I had celery and speck I would add it at the same time as the carrots. I would also add the peas around 10 minutes before the complete cooking time.