Low FODMAP and Gluten Free Chicken and Broccoli Bake

The original recipe comes from @reciperunner, I have adapted it slightly so that it would fit my LowFODMAP needs. Add the shallots and garlic back if you have no need to avoid them.  I’ve mentioned before and I’ll mention it again, I love to eat these types of comfort foods, especially in the cold winter weather. They usually tend to be high in calories but with a few adjustments to select ingredients and an addition of mushrooms, you have a very tasty meal on your hands.
I’ve mentioned FODMAPs quite a few times in the recipes that I have posted, but do you know what they are? FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols. Basically they are naturally occurring sugars that are just not absorbed in the small intestine. So they then travel down to the large intestine where the gut bacteria can digest them either and end up fermenting them, which results in IBS symptoms.
They have been studied by Monash University in Australia and continue to be studied. They have been known to be a trigger for people who have IBS (Irritable Bowel Syndrome). By removing some and/or all of the foods high in FODMAPs seem to help manage symptoms of IBS. IBS can be triggered by foods and/or high stress/anxiety levels. So if you have digestive symptoms that don’t seem to go away (i.e. bloating, stomach pain/spasms, excessive gas, constipation and/or diarrhea – just to name a few) maybe consider foods high in FODMAPS could be a culprit. If you think so, I recommend consulting with a Registered Dietitian who specializes in gut health. They can help you figure out what foods could be your trigger without having to go through any blood tests.
Here’s the recipe. Serves 4.
Ingredients
1 large spaghetti squash
3 chicken breasts, cut into bite size pieces
2 tsp olive oil
½ tsp red pepper flakes
2 cups broccoli florets
1 cup cremini mushrooms, sliced
2 ounce of low fat cream cheese, room temperature
1/3 cup low sodium chicken broth
½ cup shredded mozzarella cheese
1/3 cup shredded parmeasan-reggianno cheese
¼ cup plain non-fat Greek yogurt
Salt and Pepper to taste
Instructions
1) Preheat the oven at 400°F and line a baking sheet with either aluminum foil or parchment paper.
2) Cut the spaghetti squash in half and scoop out the seeds
3) Rub or spray the inside with oil and season with some salt and pepper. Then place cut side down on the baking sheet and bake for about 30-40 min or until the flesh can be cut with a knife.
4) Remove from the oven and let cool, until so you can pick it up without it being too hot to handle
5) Using a fork, scrap out the flesh and put into a bowl
6) Place the empty shells back on the baking sheet and set aside.
7) Take a large skillet/pan and add 1-2 tsp of oil and heat over medium-high heat
8) When heated, add the chicken to the skillet and season with salt and pepper. Cook until cooked through, remove from the skillet and set aside.
9) Turn the heat down to medium, add the remaining oil to the skillet. Add the red pepper flakes and saute for 30-60 seconds then add the broccoli and mushrooms. Season with salt and pepper. Then add a couple of tablespoons of water and let steam for 2-3 minutes, or until the broccoli becomes al dente.
10) Add the chicken back in.
11) Add the cream cheese and chicken broth. Stir until combined with the ingredients.
12) Add half of the cheese, stir and let it melt.
13) Remove from heat and stir in the Greek yogurt.
14) Preheat oven to a broil.
15) Divide the mixture between the two shells, top with the remaining cheese and place in the oven to broil until the cheese starts to brown.
16) Remove from oven. Let sit for about 5 minutes to cool and serve!
​