Low FODMAP Meal: Dijon Chicken from Pinterest and my Kale Berry Salad w/Poppy Seed Dressing

Oh how thrilled I was to find out I had to go on this low FODMAP diet for the next month (Click here and you will feel my sarcasm and my pain. The stuff in red I can’t eat. Stuff in green I can). Without a doubt, this is the most restrictive, weird, crazy, odd diet I’ve ever had to follow (and by diet I mean food I eat not the annoying ‘I’m on a diet’ B.S.). Greeeeaaaat. While some people are all,

“Oh it’s not that big  a’ deal!”  I say…

Yeah. That sums it up.

It’s basically a digestive issue kind of diet, but I also have to watch out for this fatty liver of mine. Another conundrum as I’ve lost all this weight so my liver should be dancing a happy dance but instead it’s rebelling all, “No bitch, gimme my pot pies!”

Whatever. Low FODMAP means I have to do ALL my cooking as I have to ensure there’s no onion or garlic. I hate onion. Love garlic, and it’s in EVERYTHING. No onion or garlic powder either. That means making my own EVERYTHING like taco seasoning, salad dressings, UUUUUGGGGH. Oh, and everything has to be gluten-free. Several people have told me they’d rather their liver explode than deal with this.

The only saving grace I have is I’m NOT lactose intolerant so I get a little break there. Tonight was my first foray into the kitchen and I tested (and approved!!) this fabulous recipe.

Low FODMAP Dijon Chicken (reprinted with permission)

from Delicous As It Looks and I have to say, it WAS delicious and this awesome blog has LOTS for me to try. Quick. Easy. Not expensive. Right up my alley for cooking for 1. Plus leftovers for lunch or dinner tomorrow. I added a few toasted pecans (up to 15 are allowed but I only used 1/2 of that) and I had to use dried instead of fresh parsley (thought obviously fresh is best).

serves 4

1 pound boneless, skinless chicken breasts

½ teaspoon salt

½ teaspoon ground black pepper

1 tablespoon olive oil

¼ cup dry white wine (or chicken broth)

1 tablespoon unsalted butter or butter substitute

2 teaspoons white rice flour

3/4 cup low-FODMAP chicken broth

1 tablespoon Dijon mustard

2 tablespoons chopped fresh parsley (or 1 T dried)

3 tablespoons toasted pecan chips


  1. If chicken breasts are large, slice in half horizontally to create thin cutlets. Season with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add chicken breasts to skillet and cook until golden brown, approximately 3 minutes. Flip and reduce heat to medium-low. Continue cooking until golden brown and chicken reaches an internal temperature of 165 degrees F. Remove chicken from skillet to a plate and cover with aluminum foil to keep warm.
  2. Remove skillet from heat and carefully pour in the wine (or chicken broth), scraping up the brown bits. Return skillet to medium-low heat. Add the butter and melt. Stir in the flour. Slowly whisk in the broth. Simmer until the liquid is reduced by half. Stir in the Dijon mustard and parsley. Add salt and pepper to taste if desired.
  3. Spoon Dijon sauce over chicken, sprinkle with pecans and serve.

Maggie’s Quick and Easy Kale and Berry Salad w/Poppy Seed Dressing (also low FODMAP)


  • Bag of Kale Salad (or you can make your own mix of approved lettuces if you like. This blend is cabbage, a little broccoli, brussel sprouts and raddichio.
  • Red raspberries
  • Blueberries
  • Pepitas (Pumpkin seeds without the shell – I prefer the unsalted)

Maggie’s Simple Poppy Seed Dressing

  • 1/2 C. good extra-virgin olive oil (or other oil you like. Walnut oil is FABULOUS)
  • 1/8-1/4 C. White Wine Vinegar (depends on how tart you like. Start with 1/8 as you can add more). I’ve also used champagne vinegar (expensive but worth it)
  • 1/8-1/4 C. of sugar (start with 1/8 as you can add more)
  • Pinch of salt
  • 1/4 tsp dry mustard
  • 3/4 Tbsp poppy seeds

This is a “base” recipe which means you can try different ingredients from the oil to the fruit. Add strawberries and you’ll have a strawberry-poppy seed dressing, raspberries… whatever


  1. Put everything EXCEPT poppy seeds into a blender or like me a Nutri-bullet type blender.
  2. Blend about a minutes to get everything (mainly the sugar) mixed well.
  3. Add the poppy seeds and shake or hit pulse a few times to incorporate.
  4. Refrigerate for about an hour before serving. Keeps in the fridge for about 2 weeks.
This entry was posted in DIY.

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