Low histamine pasta recipe

Ingredients (total for 2-3 people)

• 4 large red peppers
• 1 courgette
• 5 cloves of garlic
• 1 shallot
• Fresh parsley
• 300 g fresh chicken breast (ready to use or from the freezer)
• 250-300 g Wholemeal pasta or spelt pasta
• Extra virgin olive oil
• Dried Italian herbs (mixture of oregano, thyme and sage)
• Sea salt and (white) pepper

Recipe

1. First, make the delicious pepper sauce (45-60 minutes)

1. Preheat the oven to 250°C (preferably on the grill setting).
2. Cut the peppers into quarters, remove the seeds and place them skin-side up on a baking tray. Place a peeled clove of garlic under each of the 4 pieces of pepper.
3. Brush the skins with a little olive oil and sprinkle with salt, pepper and Italian herbs.
4. Bake for 15-20 minutes until the skins are charred black and show “blisters”.
5. Place the hot peppers in a sealable container and let them rest for 20-30 minutes. Then peel off the skins.
6. Put the peeled peppers, the grilled garlic and a generous dash of olive oil in a blender/food processor and blend to a smooth sauce.

2. Prepare the pasta (15 minutes)

1. Cook the pasta al dente according to the instructions on the packet. Important: Save a cup of the cooking water before draining.
2. Cut the chicken breast into cubes and fry in a frying pan with olive oil until golden brown and cooked through. Season with a little sea salt. Remove the chicken from the pan.
3. In the same pan, fry the chopped shallot, the last crushed clove of garlic and the courgette cubes for about 5 minutes.
4. Pour the fresh pasta sauce over the vegetables and heat gently.
5. Add the chicken and cooked pasta to the pan. Stir everything together well. If the sauce is too thick, add a dash of the pasta cooking liquid.

Garnish tip (Low Histamine style):

Instead of Parmesan cheese (which is very high in histamine), you can choose:

• Fresh basil or thyme: Gives it an Italian feel.
• Roasted pumpkin seeds: For a nice crunch.
• Extra creamy (optional): Add a dash of oat cream or some cubes of young mozzarella. Young mozzarella is well tolerated by many people with histamine intolerance.

⚠️ Disclaimer: This recipe has been specifically developed for a low histamine diet. Due to the presence of wheat, garlic and shallots, this recipe is not suitable for people following a low FODMAP diet.