Chicken, pasta and prosciutto salad
Everyone loves a chicken & prosciutto pasta salad. And this recipe accommodates fodmappers easily. If you’re gluten-free, you are going to need to find a pasta that is fairly robust once cooked to avoid it going mushy. However, if you’re following the low fodmap diet, you can simply use 75g wheat pasta per person (look out for any sneaky high fodmap additives).
Make the dressing first (even the day before) to let the flavours infuse. The more fresh herbs you add, the better!
As there are no fodmaps in chicken, you can scale the recipe up or down to suit the number of people you’re feeding. To avoid fodmap stacking, stick to 75g pasta per person (fructans), no more than 5 cherry tomatoes per person (fructose) and 1 tablespoon of balsamic vinegar per person (fructose).
INGREDIENTS
150g spiral or bow tie wheat or gluten-free pasta (75g of wheat pasta is the recommended low fodmap serving size)
6 slices prosciutto
4 x chicken breasts, grilled and sliced
SALAD DRESSING
4 tbsp garlic-infused olive oil
2 tbsp balsamic vinegar (21g or 1 tbsp is the recommended low fodmap serving size)
1 tsp Dijon mustard
1/2 tsp mixed Italian herbs, dried
½ lemon, juice & zest
1 tsp maple syrup
Fresh herbs (basil, oregano, parsley)
Salt & pepper for seasoning
FRESH SALAD INGREDIENTS
8-10 small red cherry tomatoes, halved
½ cup (about 80-100g) fresh mozzarella pearls – small balls (40g or ¼ cup is the recommended low fodmap serving size)
4 cups mixed lettuce leaves (cos, red coral, rocket with a max of 1 cup of radicchio for colour)
2 spring onions, green tops only
METHOD
Make the dressing first by putting all ingredients into a jar and shaking until the dressing emulsifies.
Next, fry the prosciutto in a large frypan until crunchy. Place on absorbent paper until ready. Fry or grill the chicken in the same frypan. Cook pasta as per the packet’s instructions.
To bring it all together, place the salad leaves in a bowl with the pasta, tomatoes and spring onions. Toss lightly. Add the chicken, prosciutto and mozzarella pearls. Top with the dressing and spring onions. Serve with a big pair of tongs.