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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.
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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
  • ⅛ 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!