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Low FODMAP One Pan Maple Glazed Chicken Dish

Feature, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | June 17, 2019

A beautiful rainbow of different fruit and vegetables in a pile.
Low FODMAP One Pan Maple Glazed Chicken Dish Featured Image

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.

For me, washing dishes is never a top priority, but with this one pan meal I can clean up in less than 5 minutes and still have an evening to enjoy!

This 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 dish for how few dishes I am left with after the meal!

In addition, since this 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.

Low FODMAP One Pan Maple Glazed Chicken Dish

low FODMAP one pan maple Glazed Chicken Dish - super simple easy weeknight recipe!

Low FODMAP One Pan Maple Glazed Chicken Dish
Author: Andrea Hardy, RD
Prep time:
Cook time:
Total time:
Serves: 4
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
  • ⅛ tsp. Ginger
  • 4-6 chicken breasts
  • 2 tsp. Canola oil
  • 3 medium Carrots
  • 1/2 medium Zucchini
  • 2 cups quartered baby potatoes
Instructions
  1. Preheat oven to 425° F.
  2. Line a large baking pan with tinfoil or parchment paper and assemble chicken on one side of the pan.
  3. Cook in oven for 10 minutes.
  4. 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.
  5. In a large bowl, lightly season carrots and potatoes with ½ tsp Chilli powder, ⅛ tsp salt, and canola oil.
  6. 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.
  7. 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.
  8. At 30 minutes total, add the zucchini and continue to cook until the chicken is cooked through (about 5-10 more minutes).
  9. Remove from oven, check chicken with a meat thermometer.
  10. Spread the maple-glazed sauce on each chicken and serve.

low FODMAP one pan maple Glazed Chicken Dish - super simple easy weeknight recipe!

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.
  • If you have any extra maple-glazed sauce, simply store in a small container and freeze for your next batch!

 

References

  1. Maple glazed sauce modified from Cook Instant Cookbook

  2. WRITTEN AND DEVELOPED BY NANCY GAMMACK, UNIVERSITY OF ALBERTA DIETETICS SPECIALIZATION STUDENT