Fody's One-Pan Chicken & Veggies Recipe
Description of FODY's Low FODMAP Chicken & Veggies
There is a reason why one-pan dishes are getting a lot of attention these days: ease!
This One-Pan Low FODMAP Chicken & Veggies recipe will get your dinner on the table in about 1 hour of cooking time - and the entire hour is unattended as well. You do need a wide cast-iron or other heavy ovenproof pan to fit the chicken and all the vegetables in the one pan. The key to the crispy chicken skin is pre-heating the pan in the oven, and drizzling a little Fody Low FODMAP Garlic-Infused Olive oil in there. When you add the chicken and the vegetables they will immediately sizzle - a truly enticing sound. The chicken, carrots, parsnips and Brussels sprouts are tossed with additional oil and Lemon & Herb Spice Blend for extra flavor and succulence. And the prep is just 5 minutes.
Low FODMAP Chicken & Veggies Ingredients
- 3 1/2 to 4 pound (1.6 kg to 1.8 kg) whole chicken, at room temperature, wiped dry inside and out
- 3 tablespoons Fody Low FODMAP Garlic-Infused Olive Oil, divided
- Butcher’s twine
- 2 teaspoons Fody Lemon & Herb Low FODMAP Spice Blend, divided
- 6 medium carrots, trimmed and peeled
- 3 medium parsnips, trimmed and peeled (halved lengthwise if very thick)
- 3 medium Brussels sprouts, stem end trimmed and halved lengthwise
- Kosher salt
- Freshly ground black pepper
Cooking Directions for Low FODMAP Chicken & Veggies
To start this Low FODMAP chicken recipe, position rack in hottest area of oven. Place a 12 inch to 14 inch (30.5 cm to 35.5 cm) cast-iron pan or other heavy ovenproof dish in oven. Preheat oven to 425F/220°C.
Meanwhile, rub the exterior of the chicken with 1 tablespoon of the oil, then sprinkle with 1 teaspoon of the Fody Lemon & Herb Spice Blend. Tie legs together with twine; set aside.
Place the carrots, parsnips and Brussels sprouts in a mixing bowl and drizzle with 1 tablespoon of the oil and remaining 1 teaspoon of the Fody Lemon & Herb Spice Blend. Use hands or tongs to coat well; set aside.
When oven is preheated, carefully and quickly take hot pan out of oven and drizzle the last tablespoon of oil in the bottom of the pan. Place chicken in the middle of the pan; the skin should sizzle when it hits the pan. Scatter the vegetables around the chicken evenly, then season everything with a little additional salt and pepper.
Place in oven and close door and roast for 50 minutes undisturbed. After 50 minutes, check the chicken with an instant read thermometer. We suggest removing from oven when the thigh registers 160F/71C. Allow chicken to rest for at least 10 minutes. The temperature should climb to 165F/74F. Your Low FODMAP chicken is ready to serve with veggies alongside!
About the Chef
Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step. Low FODMAP Recipes come courtesy of FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.
This original Low FODMAP chicken recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.fodmapeveryday.com
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