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!
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Low FODMAP Maple Mustard Chicken with Rosemary
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
Ingredients
- 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
Instructions
- 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.
Notes
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.
Janet Karnick says
Could I use all dijon mustard in this recipe? I don’t have any whole grain mustard that doesn’t have garlic in it.
Sarah Nevins says
That’s no problem! Hope you love it!
Holly Stout says
Do you think I could throw this in the crock pot?
Sarah Nevins says
Hi Holly! That should work! About 4-5 hours on high or 3-4 hours on low should be enough time. Keep in mind that the skin won’t crisp up in the slow cooker alone. If you’d like for a crispy skin I recommend searing the chicken in a pan for 5-7 minutes (skin side down) first and then adding the browned chicken thighs to your crock pot. If you don’t care about the skin crisping up you can always use skinless thighs instead.
Debra says
I cooked this for my family substituting with chicken breast chunks. It was delicious and all my children cleaned their plates. Will definitely be making again and again. It is so nice to find low FODMAP recipes the whole family loves.
Sarah Nevins says
Yay! So glad to hear you all enjoyed it – thanks so much Debra!
Michelle says
Thank you so much for such an easy to put together dish that is so delicious. My husband and I love this dish. My friends even love it, and there happen to be several picky eaters amongst the group.
I am actually waiting for this dish to finish cooking in the oven at the cottage while I type this comment. This dish is a definite pleaser.
The best part is it so scrumptious that only I have to know it is part of my low FODMAP regimen.
Sarah Nevins says
Hi Michelle! I’m so happy to hear that – thank you so much for taking the time to come back and let me know what you guys thought about it!
Joan Nering says
Just made this tonight and know I will make again soon!
Soooo yummy! I had to make a few substitutions…the only rosemary that I had was the prickly leaf type. So once I had all the ingredients mixed together I used my hand blender to give the sauce a few whirls and that did the trick! The only thing I will change next time is to double the sauce!!
This is good enough to serve guests. They will never know that it is for special diets!!
Thanks so much!
Sarah Nevins says
Thanks Joan! So glad to hear you enjoyed it!
Nurie says
Hi Sarah
I will be making this dish tonight for dinner..I’m also following the FODMAP plan.
Nurie
Sarah Nevins says
Hope you love it!
Carol Shaffer says
So am I understanding this? You are browning the chicken in a pan with NO oil or anything?
Sarah Nevins says
Yes! The fat in the skin should release as the chicken warms up which will be the thing that greases the pan. That being said, you can always add a little oil to your pan if you like
Kristi McDonnell says
This is one of my FAVORITE recipes now. It is delicious. It is part of my regular dinner rotation/Sunday meal prep. The sauce that goes over the chicken is the perfect balance of tangy and sweet. Thank you!!
Sarah Nevins says
Thanks Kristi – so glad you enjoy it so much! 🙂
Penny Ball says
I made this for my family , my son is following low fodmap diet at the moment, and we all thought it was delicious , and was so easy too. Will become a regular in our dinner rotations.
Sarah Nevins says
Yay! Thanks for coming back to let me know what you guys thought!
Karen says
Could I substitute English mustard for the whole grain mustard as the one I have has garlic in it and the nearest shops are too far before I need to cook?
Sarah Nevins says
Hi Karen! That’s fine!