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Low FODMAP One Pan Maple Glazed Chicken Dish

5 from 1 vote

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**This post was developed and written by Nancy Gammack, RD when she was a dietetic intern and volunteer for Ignite Nutrition.

Does it ever feel like you spend your whole night in the kitchen? You prep a meal, eat the meal, and then spend about the same amount of time cleaning up the mess that you didn’t realize you were making. By the time you are done cleaning up, it often feels like there isn’t much evening left.

As a registered dietitian I have always enjoyed cooking. But, for me, washing dishes is never a top priority! The great thing about this one pan maple glazed chicken is that I can clean up in less than 5 minutes. Leaving plenty of time to enjoy the rest of my evening!

This one pan maple glazed chicken dish cooks easily in the oven. Leaving you time to clean up the cutting board and cutlery while it is cooking. Afterwards, you can simply crinkle up the tin foil and throw out the evidence! I love this one pan maple glazed chicken dish for how few dishes I am left with after the meal!

Good sides to pair with maple glazed chicken

Since this one pan maple glazed chicken dish uses simple ingredients, it is easy to switch up the flavours. I give you permission to change this recipe and make it your own! Therefore, if you don’t like carrots, perhaps try swapping parsnips or sweet potatoes.  If you wouldn’t choose zucchini, perhaps try some peppers or cherry tomatoes. If you’re currently on the elimination phase of the low FODMAP diet, just make sure your substitutions fit a low FODMAP diet. Looking for a low FODMAP salad to pair with this dish? Try our low FODMAP tabouleh salad. Or, try this comforting and low FODMAP broccoli cheddar soup recipe!

Want more low FODMAP recipe ideas?

Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

Glass casserole dish lined with parchment paper and topped with four pieces of chicken breast with a red coloured glazed on top. Next to the chicken there is a medley of roasted veggies including carrot sticks, zucchini, and baby potato halves. There is a text box that reads "low fodmap one pan maple glazed chicken dish"

How long do I cook chicken breast for in the oven?

Our one pan maple glazed chicken dish cooks the chicken for approximately 30 minutes at 425° F. (If the chicken is cooked from frozen the cooking time will need to be increased.) Additionally, the best way to determine whether the chicken is finished cooking, and safe to eat, is by checking the temperature with a meat thermometer. Poultry is safe from consumption when the internal temperature reaches 165°F/75°C for at least 30 seconds at the thickest part of the meat.

Do you glaze chicken before or after cooking?

Our one pan maple glazed chicken dish glazes the chicken after it has been cooked. The benefit of glazing the chicken after cooking is that there is a reduced chance of the glaze being burnt during the cooking process. One option is to cook the chicken, glaze it, and then broil it for a few moments to quickly caramelize the glaze. But do keep a close eye on the chicken because this could easily result in a burnt glaze. Which is definitely not our goal! Because this glaze contains sugar – it is not advised to glaze the chicken before cooking.

Glass casserole dish lined with parchment paper and topped with four pieces of chicken breast with a red coloured glazed on top. Next to the chicken there is a medley of roasted veggies including carrot sticks, zucchini, and baby potato halves.
Print Recipe
5 from 1 vote

Low FODMAP One Pan Maple Glazed Chicken Dish

This low FODMAP maple glazed chicken dish uses simple ingredients, and only one pan making clean up super fast!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Dinner, Entree, Main Course
Cuisine: American, Mediterranean
Diet: Gluten Free, Low Lactose
Keyword: chicken breast, dairy free, gluten free, lactose free, low fodmap, one pan
Servings: 4
Author: Jen Rawson

Ingredients

  • Small can of tomato paste, 150 ml
  • 2 tbsp Water
  • 2 tsps. Chilli powder
  • 1 tsp. Ground coriander
  • 1/8 tsp Salt
  • ¼ tsp. Black pepper
  • 3 tbsp Maple syrup
  • 1 tsp. Cinnamon
  • tsp. Ginger
  • 4-6 chicken breasts
  • 2 tsp. Canola oil
  • 3 medium Carrots
  • 1/2 medium Zucchini
  • 2 cups quartered baby potatoes

Instructions

  • Preheat oven to 425°F.
  • Line a large baking pan with tinfoil or parchment paper and assemble chicken on one side of the pan.
  • Cook in oven for 10 minutes.
  • While chicken is cooking, chop carrots and zucchini into long thick pieces like french fries, and the baby potatoes into halves. Set aside the zucchini.
  • In a large bowl, lightly season carrots and potatoes with ½ tsp Chilli powder, ⅛ tsp salt, and canola oil.
  • After 10 minutes, add carrots and potatoes to the other side of the pan. Cook dish for another 20 minutes, flipping carrots and potatoes halfway through.
  • While the meal is cooking, assemble the maple glaze sauce by adding tomato paste, water, chilli powder, coriander, black pepper, maple syrup, cinnamon, ginger to a small bowl. Stir thoroughly and set aside.
  • At 30 minutes total, add the zucchini and continue to cook until the chicken is cooked through (about 5-10 more minutes).
  • Remove from oven, check chicken with a meat thermometer.
  • Spread the maple-glazed sauce on each chicken and serve.

Notes

Note: Use a meat thermometer to ensure that the chicken is cooked to an internal temperature of 165°F/75°C.
Recipe Tips and Tricks:
  • This recipe can be altered easily. Try swapping the carrots for parsnips, or the zucchini for peppers.
  • Zucchini has moderate FODMAP content at 1/2 cup per serving – so be mindful not to add TOO much zucchini if you are in the elimination phase. By following the portions provided, you won’t be overdoing it with this veggie!
  • If you have any extra maple-glazed sauce, simply store in a small container and freeze for your next batch!

**Last reviewed February 2022 for Monash FODMAP portions

Maple glazed sauce modified from Cook Instant Cookbook

Glass casserole dish lined with parchment paper and topped with four pieces of chicken breast with a red coloured glazed on top. Next to the chicken there is a medley of roasted veggies including carrot sticks, zucchini, and baby potato halves. There is a text box that reads "low fodmap one pan maple glazed chicken dish"

Categorized: Dairy-Free, Gluten-Free, Low FODMAP, Main Dish, Nut-Free

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