Low FODMAP Sweet Chilli Chicken Traybake
Ingredients
MAKE GLUTEN FREEServings:
SEASONED CHICKEN
300
boneless chicken thighs (see method if using bone in thighs)
0.5
smoked paprika
0.5
paprika
0.5
ground cumin*
1.5
dried chives
2
garlic infused oil*
1
salt
TRAYBAKE
3
carrot
350
potato
150
sweet potato*
130
zucchini
1
green bell pepper
2
olive oil
1
pure maple syrup*
1
grated/crushed ginger*
1
salt & pepper
TO SERVE
3
mayonnaise*
2
sweet chilli sauce*
1
fresh mint
Low FODMAP Sweet Chilli Chicken Traybake
We love easy dinner recipes and this sweet chilli chicken traybake has been a hit with the family. It features lightly spiced chicken, tender roast veggies and a super simple sweet chilli mayo. This recipe requires about 20 minutes of hands-on time then your oven will do all the hard work for you.
Note on sweet chilli sauce: Monash University has tested sweet chilli sauce for FODMAPs and it is low FODMAP in 2 tablespoon servings, even if it contains onion and garlic. Please check out the Monash University FODMAP Diet App for more info. The amount used in this recipe is well within low FODMAP recommendations.
Alternative protein option: This dish is also lovely with firm tofu.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
SEASONED CHICKEN
300
boneless chicken thighs (see method if using bone in thighs)
0.5
smoked paprika
0.5
paprika
0.5
ground cumin*
1.5
dried chives
2
garlic infused oil*
1
salt
TRAYBAKE
3
carrot
350
potato
150
sweet potato*
130
zucchini
1
green bell pepper
2
olive oil
1
pure maple syrup*
1
grated/crushed ginger*
1
salt & pepper
TO SERVE
3
mayonnaise*
2
sweet chilli sauce*
1
fresh mint
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
605
Fat
18.2g
Saturates
2.9g
Protein
41.1g
Carbs
71.1g
Sugars
19.2g
Fibre
11.5g
Salt
0.7g
Iron
5.2mg
Calcium
146.1mg
Calories
605
Fat
18.2g
Saturates
2.9g
Protein
41.1g
Carbs
71.1g
Sugars
19.2g
Fibre
11.5g
Salt
0.7g
Iron
5.2mg
Calcium
146.1mg
Calories
605
Fat
18.2g
Saturates
2.9g
Protein
41.1g
Carbs
71.1g
Sugars
19.2g
Fibre
11.5g
Salt
0.7g
Iron
5.2mg
Calcium
146.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (375ºF) fan forced. Line a roasting tray with baking/parchment paper. Peel and cut the potato, carrots and sweet potato into bite-sized pieces. Slice the courgette/zucchini into chunky sticks, de-seed the capsicum/bell pepper and cut into chunks. Place the vegetables in a bowl.
- In a small glass, mix the oil, maple syrup, ginger and a few grinds of salt and pepper. Pour over the vegetables and toss until they are well coated. Place in the roasting tray in a single layer.
- In a small bowl, mix the smoked paprika, paprika, cumin, chives, garlic infused oil and a couple of grinds of salt.
- Place the chicken thighs in a large bowl. Pour over the marinade and toss until they are well coated (we used tongs to do this). Then, transfer to the roasting tray along with the vegetables - make sure the thighs are not touching each other. If cooking more than two servings, split the vegetables and chicken over two roasting trays so the trays aren’t overcrowded.
- Roast in the oven for 30-40 minutes, until the chicken is cooked through and the vegetables are tender. If using bone-in chicken thighs, give them an extra 15-20 minutes.
- While the veggies and chicken roast, mix together the sweet chilli sauce and mayonnaise. Roughly chop the mint.
- Once cooked, slice the chicken thighs if desired. Add a handful of mint and drizzle in sweet chilli mayo. Enjoy!
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
According to Monash University, sweet chilli sauce, even if it contains garlic, is low FODMAP in 2 tablespoon servings. Or try making our low FODMAP sweet chilli sauce.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
