Low FODMAP Tarragon Chicken Salad

Low FODMAP Recipe

Photo credit: Steven Jackson – http://www.flickr.com/photos/jackson3/

Suffering from IBS can be hard to understand; however for those with intolerance symptoms, this recipe is the perfect lunch for a summer’s day, or for a light supper with friends. It doesn’t take long to cook, looks fantastic on the plate and is full of essential nutrients that help to keep you healthy and happy – even if you have IBS or are on a low FODMAP plan.

Chicken and tarragon have long been a match made in heaven. Chicken is a great meat for taking on other flavours and with its slightly aniseed taste, tarragon is light, subtle and fresh. Mix that with the zing of lemon, the tang of peppercorns and the crunch of chicory, and you have a meal that comes alive with every bite.

Low FODMAP Tarragon Chicken Salad

Recipe found on All Recipes

Serves: 4


  • 2 skinless boneless chicken breast fillets, about 300g in total
  • 360ml chicken or vegetable stock
  • 1 small bunch of fresh tarragon
  • 1 small lemon
  • 3 black peppercorns
  • 2 tbsp tahini
  • 1 head chicory, about 150g
  • 140g baby spinach leaves
  • 2 oranges
  • 30g flaked almonds, toasted
  • Salt and pepper

Preparation method
Prep: 25 mins  | Cook: 15 mins
1. Put the chicken breasts in a shallow pan, in one layer, and pour over the stock. Remove the tarragon leaves from the stalks and set them aside. Lightly crush the tarragon stalks with a rolling pin to release all their flavoursome oils, then add to the pan. Using a vegetable peeler, remove a strip of zest from the lemon and add this to the pan together with the peppercorns.

2. Set the pan over a moderate heat and bring the stock to the boil. Reduce the heat so the stock just simmers gently and cover the pan. Cook for 15 minutes or until the chicken is white all the way through.

3. Remove the chicken breasts using a draining spoon and leave to cool on a plate. Strain the stock into a jug and discard the tarragon stalks, lemon zest and peppercorns. Set the stock aside. When the chicken has cooled, cut it into thick strips.

4. Put the tahini into a mixing bowl and gradually whisk in 4 tbsp of the reserved stock to make a smooth, creamy dressing. If the dressing is a bit thick, whisk in another 1–2 tbsp of the stock. Squeeze the juice from the lemon and stir it into the dressing. Chop enough of the tarragon leaves to make 1 tbsp, and add to the dressing with salt and pepper to taste.

5. Cut the chicory across on the diagonal into slices about 1cm thick. Arrange the chicory and spinach in a large salad bowl.

6. Peel the oranges, then cut between the membrane into segments. Scatter the segments over the salad leaves, followed by the toasted almonds. Place the chicken strips on top, and spoon over the tahini tarragon dressing. Serve immediately.

Interested in learning more about living with food intolerance? YorkTest provides a great variety of advice to help you deal with your intolerances.


Disclaimer: This is a guest post, the images and post are not The Bewitchin’ Kitchen’s.

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Randa Derkson

I believe that the kitchen is the heart of the home. Whether it’s discussing your day, sharing the highlights of your trip, or just having quality time with a loved one; lives are brought together at the kitchen table.

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