Chicken Mediterranean Pasta

I.B.S. fodmap Friendly Recipe

Serves 10-12 people

10 boneless skinless chicken tenders

1/2 c. cold pressed olive oil

2 cloves garlic peeled and smashed not chopped

1/4 onion cut into big pieces

1lb. cherry tomatoes

2 zucchini- sliced both directions

1 red pepper-seeded and cut into 1/4 in. slices

1 can med. black olives-drained

1 Sm. container mozzarella balls in liquid

1 c. shredded Parmesan

1/8 tsp. red pepper ground

1 pkg. quinoa spiral pasta- cooked according to package directions

1 lg. bunch fresh basil leaves chopped

salt and pepper to taste

Start with a large skillet ( I have a grill pan that works great) on med-high heat spray some non stick spray,

put chicken on and cook on both sides about 5 min. on each side. if frozen.

Put a pot of water on high to bring to boil for pasta. don't add pasta yet.

then in a large tall sided skillet or wok put olive oil on med. heat and add garlic and onion. let that cook for a few minutes to infuse the oil with flavors, do not let them turn brown. remove garlic and onion. leaving oil. add zucchini, red peppers, and cook for about 3-4 min. giving them time to cook. add tomatoes whole.

stir and let them cook. using spatula as you stir smash tomatoes to let out juices and flavor.

once tomatoes have cooked and smashed and zucchini is looking cooked but not too much. 

at this point put pasta in boiling water and cut up chicken into 1/2 in. pieces. then add to vegetable mixture with olives. turn heat to low and let simmer.

once pasta is cooked drain and add to chicken mixture. then to serve add cheese and basil.

you can also serve pasta separately and add chicken mixture garnish with cheese and basil.

If you add cheese too soon they will melt and basil will wilt. not a pretty site.

This recipe works well without chicken.

If you don't have any restrictions add chopped garlic and onion and keep it in with oil.

Chicken in Lemon Butter Caper Sauce
serves 4
(Printable Recipe)

I got this recipe on line, it is very good so I am sharing

Sauce
12 tablespoons cold unsalted butter, cut into 1⁄2-inch pieces, divided
2 Tbsp finely chopped yellow onion
2 garlic cloves, minced
1⁄3 cup Pinot Grigio (I used Cavit)
3 Tbsp fresh lemon juice
Kosher salt
pepper
1/4 cup capers, rinsed

Chicken
4 boneless, skinless chicken breast halves (or use cutlets)
2 Tbsp grated Parmesan cheese
1/3 cup flour
Salt and pepper
olive oil

8 oz angel hair pasta, cooked and drained

Chicken
Cut the chicken breast halves horizontally, butterflying them open. Pound chicken pieces with a meat hammer to 1/4-inch thickness. Mix together the flour, salt, pepper, and grated Parmesan. Dredge chicken cutlets in the flour mixture, until well coated.

Heat olive oil in a large skillet on medium high heat. Add chicken and brown well on each side, about 3 minutes per side. Remove the chicken from the pan and reserve to a plate. Cover with aluminum foil and keep warm in the oven while you prepare the sauce.

Sauce
Melt 1 tablespoon of the butter in a medium pan over medium heat. Add the onion and cook, stirring often, until the onion is translucent but not browned, about 3 minutes. Add garlic. Cook for about 30 seconds.  Add the wine and lemon juice and bring to a boil over high heat. Cook until the liquid is reduced to about 2 tablespoons, about 5 minutes. 

Reduce the heat to its very lowest setting. Slowly whisk in butter, one piece at a time, letting the first addition melt before adding more butter. Season with salt and pepper. Stir in capers. 

To serve: Place cooked pasta on plate or pasta bowl.  Top with chicken and spoon sauce over chicken and pasta.