Low FODMAP Lemon Tarragon Chicken Fricassee
This braise is pure comfort — golden-seared chicken thighs and drumsticks simmered low and slow in a silky, herb-scented sauce until the meat is fall-off-the-bone tender. The bright finish of fresh lemon juice, lemon zest, and tarragon stirred in at the end lifts the whole dish and keeps it from feeling heavy, even with that luscious cream swirled through the sauce. Getting the flavors of a classic French fricassee without triggering gut symptoms usually means rethinking the aromatics, and this recipe does exactly that — garlic-infused olive oil delivers that deep, savory base while keeping the fructans out of the picture, and only the green tops of scallions go into the pot. Gluten-free flour thickens the sauce just enough to coat the back of a spoon without any wheat in sight. Carrots and celery add body and sweetness to the braise, and the whole thing comes together in one Dutch oven with minimal fuss. It serves four generously, making it an easy weeknight dinner that also feels special enough for company.
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Learn more →Ingredients
4 servings
For the chicken
- 3 lb bone-in, skin-on chicken pieces (thighs and drumsticks)
- 1 tsp kosher salt
- ½ tsp black pepper
- 1 tbsp garlic-infused olive oil
- 1 tbsp unsalted butter
For the sauce
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 2 medium carrots, cut into ½-inch rounds
- 2 stalks celery, thinly sliced
Ingredient noteA serving of up to about 1 1/3 stalks of celery is low in FODMAPs. This recipe contains only about 1/2 stalk of celery per serving, making it likely Low FODMAP. If you prefer to always avoid celery, please tap it and change its rating to Red.
- 1 tbsp gluten free flour
- ½ cup dry white wine
- 2 cups chicken broth
- 2 sprigs fresh thyme
- 1 bay leaf
For the finish
- ⅓ cup heavy cream
Ingredient noteA serving of up to about 1 3/4 tablespoons of heavy cream is low in FODMAPs. This recipe contains only about 1 1/3 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid heavy cream, please tap it and change its rating to Red.
- 2 tbsp fresh lemon juice (from 1 lemon)
- 1 tsp lemon zest
- 2 tbsp fresh tarragon leaves, roughly chopped
- salt and pepper, to taste
For serving
- 2 tbsp fresh flat-leaf parsley, chopped (optional)
Instructions
- 1
Pat the chicken pieces thoroughly dry with paper towels, then season all over with 1 tsp kosher salt and 1/2 tsp black pepper.
- 2
Heat the garlic-infused olive oil and butter in a large 12-inch Dutch oven or deep oven-safe skillet over medium-high heat until the butter is melted and the foam subsides. Add the chicken pieces skin-side down in a single layer and sear, undisturbed, for 5–6 minutes until the skin is deep golden and releases easily from the pan. Flip and sear the second side for 3 minutes, then transfer the chicken to a plate.
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