Chicken Risotto

This recipe is gluten free and low FODMAP as it contains no gluten, onions or garlic. Garlic-infused oil, fresh and dried herbs or chives can be added for flavour, without risking gastrointestinal symptoms (if high-fructan foods have been identified as a trigger for you). Did you know no one is able to digest fructans? Fructans are chains of fructose molecules with a glucose at the end and if you have IBS, minimising your intake could improve your gastric discomfort.


Serves 6


Heat 1 tbsp oil in a frying pan over medium-high heat and brown off the chicken. Remove and set aside.

Pour the stock into a saucepan over low heat and keep at a simmer. Heat the remaining oil in a heavy-based saucepan, add the rice and stir until the rice is coated in the oil. Pour in the wine and cook until absorbed.

Add 1 cup stock and cook until absorbed. Add the remaining stock 1/2 cup at a time.

Before the last addition of stock, add the chicken, spinach, tinned tomatoes, parmesan and parsley. Pour in the last 125ml of stock and cook until it has all absorbed.

Season with pepper and salt and garnish with parsley.

Preparation: 10 minutes
Cooking:  30 minutes

Nutrition Information (per serve)

Energy: 1940kJ
Carbohydrates: 65g
Protein: 30.7g
Fat: 7.8g
Fibre: 2.4g
Salt: 936mg


  • 2 tbsp garlic-infused olive oil
  • 400g skinless chicken breast fillets, sliced
  • 2L onion-free, gluten free chicken stock
  • 2 1/2c arborio rice
  • 1/2 c white wine
  • 2c baby spinach leaves
  • 220g tinned chopped tomatoes
  • 1/2c grated parmesan
  • 3tbsp chopped flat-leaf parsley


Sourced: Adapted from Dr. Sue Shepherd and Dr Peter Gibson’s book “Food Intolerance Management Plan” p153.

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