Low FODMAP Maple Mustard Chicken with earthy rosemary, potatoes, carrots and crispy chicken skin – a full dinner with only 10 ingredients made in under an hour! | Paleo + Gluten Free
I know it’s been awhile since I last shared a FODMAP friendly dinner, but I haven’t forgotten you low FODMAP folks! Promise!
One of my goals for 2018 is actually share more low FODMAP meals. Since it’s still a fairly niche diet, finding compliant recipes isn’t always easy – it definitely wasn’t easy when Mike had to eat low FODMAP.
Ultimately, I’m just so happy that my recipes have been helpful to people. I’ve gotten so much positive feedback from people who were finally able to eat something different without the usual IBS pains to follow. From one home cook who’s just trying to make tasty, allergy friendly food to another – I’m just here to help!
And I mean….it’s 2018. No one should have to survive on plain old chicken & rice because of their dietary restrictions. That’s just sad and unnecessary, ya know?
I feel like I’ve said ‘FODMAP’ far too many times in these past few lines so let’s just get to it already before I become even more repetitive.
How to Make: Low FODMAP Maple Mustard Chicken
Right! 10 ingredients + 1 hours is all you need to make this low FODMAP maple mustard chicken dish.
Start out by throwing your prepped potatoes & carrots in a large cooking pot and cover with salted water. Bring to a boil for about 10 minutes to soften up the veg before your final bake. This will allow for a faster cooking time in the oven later with all the chicken and sauce.
To make the chicken, start out by score the top of the skin in a few different places with a sharp knife. Basically you’re just poking little holes in the skin to help the fat render out easier when frying which ultimately leads to crispier skin. It only takes seconds but it makes such a huge difference in the end.
Once scored, lay the chicken pieces skin side down on a large, cold pan and warm to a medium high heat. Fry on both sides, about 4-5 minutes or until the skin turns a lovely, golden colour. Since you’re going to be finishing everything off in the oven later you don’t need to worry about the inside of the chicken cooking through just yet.
While the chicken in crisping up in the stove top begin working on the maple-mustard sauce. Simple mix together the remaining ingredients in a small bowl and set aside until you’re ready to put it all together.
Once the veg is par boiled and the chicken is browned it’s time to bring it all together. Spread out the potatoes and carrots across the bottom of a large, rimmed baking dish. Place the chicken thighs over the top, leaving the skin side up. Carefully spoon the maple-mustard sauce over the top of each thigh, spreading it around to cover the sides. The sauce will form a sort of caramelised crust while baking. Scatter a few extra springs of rosemary over the top to spruce it up a bit and then throw it in the oven and bake! Since both the veg and the chicken is partially cooked this should only take about 25 minutes.
Low FODMAP or not this dish is a simple, straight forward meal that packs in a lot of flavour.
If you’re interested in finding more FODMAP friendly recipes make sure you check out my Recipe Index. From there you can choose to view only Low FODMAP recipes under the “By Diet” section and then use the category section to break down what type of recipe you want to see (i.e. Main , Snack, Dessert, etc).
Here’s to even more recipes in 2018!
Don’t forget to #asaucykitchen on instagram if you try this Low FODMAP Maple Mustard Chicken! I’d love to see what you make with it! You can also post your pictures to my facebook page!
- 2 large potatoes, washed & peeled and cut into quarters
- 2 large carrots, washed and cut into 1-2 inch pieces.
- 6 bone in & skin on chicken thighs
- 1/2 teaspoon sea salt + pepper each (plus more to taste)
- 2 tablespoons dijon mustard
- 2 tablespoons whole grain mustard (see note on mustards)
- 3 tablespoons maple syrup
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 tablespoon fresh rosemary, chopped or 1 teaspoon dried
- Preheat the oven for 375°F/190°C and lightly grease a large, rimmed baking dish.
- Add the potatoes and carrots to a large pot and cover with salted water. Bring to a boil and cook for 10 minutes. Then drain the water and add to your prepped baking dish and set aside.
- While the potatoes & carrots are boiling begin on the chicken. Use a small knife to prick about 3 or 4 gashes in the skin of the chicken. This will help render the fat of the chicken while cooking and make the skin crispier. Sprinkle the thighs with salt and pepper.
- Place the thighs, skin side down on a large, cold non-stick skillet. Turn the heat up to a medium high and cook for about 4-5 minutes or until the skin is nice and golden. Flip, and cook the other side about 3-4 minutes.
- While the thighs are cooking on the stove top prep the maple mustard glaze: in a small bowl mix together the mustards, maple, lemon juice, olive oil and rosemary. Taste and season with a little more salt and pepper if you see fit.
- When both sides of the chicken is browned transfer to the prepped baking dish and lay out the chicken on top of the carrots and potatoes, skin side up.
- Spread a spoonful of the maple mustard mixture on top of each chicken thigh. Spread it around to cover the thighs as much as possible. Add a couple extra sprigs of rosemary if you wish and then place your dish in the oven. Bake for an additional 25-30 minutes or until cooked through: an internal temp of 165°F/75°C.
- Remove from the oven and let cook a few minutes before serving.
Keep in mind if you are interested in keeping this Paleo that you need to make sure to double check your labels to verify it's paleo friendly. You should also check that's also low FODMAP since a lot of mustards often contain garlic.
Amount Per Serving:Calories: 313 Saturated Fat: 5g Cholesterol: 110mg Sodium: 218mg Carbohydrates: 10g Fiber: 1g Sugar: 7g Protein: 19g