Poulet cacciatore pauvre en FODMAP à l’Instant Pot (Paleo, Whole30)

Ingrédients

• 8 bone-in skin-on chicken thighs
• 2 tablespoons garlic-infused olive oil
• 2 red bell peppers, chopped (about 3 cups)*
• 2 large carrots, peeled and cut on the bias (about 2 cups)
• 1/2 cup sliced canned mushrooms (canned in brine), drained and well rinsed*
• 1/2 cup leek, dark green parts only, finely-chopped*
• 14 ounce can diced tomatoes with juice
• 1 tablespoon low FODMAP Italian seasoning (homemade or store-bought)
• 1 teaspoon dried oregano
• 3 bay leaves
• 1 1/2 teaspoons salt, plus more for sprinkling
• 1/2 teaspoon freshly ground black pepper, plus more fore sprinkling
• 3 tablespoons capers, drained
• 2 tablespoons tapioca flour
• 2 tablespoons cold water
• Parsley or basil, freshly chopped, for garnish

Préparation

1. 1

   Gather all the ingredients. You can chop all the veggies before starting to cook, or you can chop them while the chicken is searing (14 minutes if doing it in the Instant Pot).

2. 2

   Dry chicken thighs well with paper towel and season generously with salt and pepper on both sides.

3. 3

   Press the "Sauté" button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker and add the garlic-infused olive oil to the pot. Once the display reads "Hot," ensure the oil is fully covering the bottom of the pot. Using tongs, add half of the thighs, skin side down, and sear for 5 minutes or until the chicken skin releases easily from the pot (do not rip off the bottom of the pot). Flip and sear on the other side for 2 minutes. Remove chicken to a plate and follow the same steps for the remaining thighs. If you're in a hurry, you can sear all 8 thighs at the same time in a large skillet on medium high heat on the stove.

4. 4

   After all the chicken thighs are fully seared and removed to a plate, add the bell pepper, carrots, mushrooms, and leek and stir-fry for 3 minutes.

5. 5

   Hit "Cancel" on the Instant Pot. Pour in the diced tomatoes with their juice and scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula).

6. 6

   Add 1 tablespoon Italian seasoning, 1 teaspoon oregano, 3 bay leaves, 1 ½ teaspoons salt, ½ teaspoon pepper to the pot and gently stir.

7. 7

   Place the chicken in one layer (it will be tight, but you can do it!), skin side up, on top of the veggies and broth. Using a spatula, scrape any juices the chicken left on the plate into the pot (leave no flavor behind!). Close the lid, set the pressure release valve to "Sealing," hit the "Pressure Cook" or "Manual" button, and set the timer for 15 minutes.

8. 8

   Once the cooking cycle has completed, quick release the pressure. Using tongs, remove the chicken to a platter or bowl. Using an instant read thermometer, check the temperature of the thickest piece of chicken (without touching the bone). Chicken must be at least 165° F (75° C) to be safely consumed.

9. 9

   {Optional} If you’d like to thicken the sauce, whisk 2 tablespoons tapioca flour with 2 tablespoons of cold water in a small bowl or measuring cup to make a slurry. Hit "Sauté" on the Instant Pot and wait until the liquid begins to boil (this should only take a few seconds). While gently stirring, slowly add the slurry to the pot and stir until the sauce is to your desired thickness. Hit "Cancel" on the Instant Pot; add chicken to the pot and cover with the sauce and veggies OR pour the sauce and veggies on top of the chicken on the platter or bowl. Garnish with freshly chopped parsley or basil (optional).

10. 10

    Serve the low FODMAP chicken cacciatore on its own or over potatoes like the low FODMAP option of my Instant Pot "Garlic" Mashed Potatoes, brown rice spaghetti noodles, carrot noodles, or white or brown rice. If you're not concerned with FODMAPs, cauliflower rice is also an option.