Serves: 4 | GI/GL: Balanced (depends on side choice)
With rice/potato + Everyday veg (beans, cabbage, swede, sprouts) → 🟩 Everyday plate, ⚖️ balanced, ✅ low histamine.
Ingredients
- 400g fresh chicken breast or thigh, cut into 3 cm cubes (cook or freeze within 24 hrs of purchase)
- 1–2 leeks, sliced (white part only)
- 2 tbsp olive oil or sunflower oil
- 2 cloves garlic, crushed (omit, use garlic chives or reduce to 1 if sensitive; small amounts usually tolerated)
- ⅓–½ cup fresh cream (pure, no additives)
- Pinch salt (optional)
Method
- Cook leek & garlic: Heat oil in a large frying pan over medium heat. Add leek and garlic; cook 3–4 minutes until leek is soft and translucent (do not brown).
- Cook chicken: Add chicken pieces and cook until lightly browned on all sides.
- Make creamy sauce: Reduce heat to low, stir through cream, and cook gently for 2–3 minutes until heated through and slightly thickened.
- Serve immediately: Pair with rice or suitable vegetables.
Serving Suggestions (per person: ~100g chicken + sides)
Balanced GL options:
- ½ cup cooked white rice or 1 small potato (~100g)
- 2 cups vegetables
Calories (approx. per serve)
- Base dish (chicken + cream + leek + oil): ~260–280 kcal
- With ½ cup wild rice + veg: ~360–380 kcal
- With ½ cup white rice + veg: ~370–390 kcal
Dietary Notes
- Migraine diet: Safe with fresh chicken, fresh leek, and cream. Avoid additives in cream.
- Amines: Low when chicken is fresh and cooked immediately; avoid storing leftovers.
- Glutamates: Very low — only natural glutamates in leek/garlic, usually tolerated.
- Salicylates: Low; leek and garlic very mild contributors to salicylate load
- Overall chemical load: Low and suitable for the RPAH Food intolerance elimination diet, friendly or failsafe depending on sides
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