Low FODMAP Yummy Paprika Chicken Traybake
Ingredients
MAKE GLUTEN FREEServings:
CHICKEN TRAYBAKE
8
chicken drumstick
3
tomato paste
2
garlic infused oil*
1.5
water
1.5
smoked paprika
1
salt & pepper
700
potato (peeled & cut into cubes)
240
carrot (peeled & cut into chunks)
2
olive oil
0.5
dried oregano*
140
broccoli (cut into florets)*
3
vine tomato (one vine tomato should weigh about 70g/2.5oz)
Low FODMAP Yummy Paprika Chicken Traybake
Traybakes, where have you been my whole life! This low FODMAP yummy paprika chicken traybake is the PERFECT option for busy weeknights or day where you really can’t be bothered cooking.
Think golden juicy chicken drumsticks, juicy blistered tomatoes, and crunchy roast veggies. All smothered in a delicious coating of garlic infused oil, smoked paprika and tomato paste.
This recipe is one for your weekly rotation and only requires 15 minutes of hands-on time.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
CHICKEN TRAYBAKE
8
chicken drumstick
3
tomato paste
2
garlic infused oil*
1.5
water
1.5
smoked paprika
1
salt & pepper
700
potato (peeled & cut into cubes)
240
carrot (peeled & cut into chunks)
2
olive oil
0.5
dried oregano*
140
broccoli (cut into florets)*
3
vine tomato (one vine tomato should weigh about 70g/2.5oz)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
557
Fat
28.3g
Saturates
5.7g
Protein
33g
Carbs
44.4g
Sugars
8.2g
Fibre
7.9g
Salt
0.3g
Iron
3.8mg
Calcium
86.6mg
Calories
557
Fat
28.3g
Saturates
5.7g
Protein
33g
Carbs
44.4g
Sugars
8.2g
Fibre
7.9g
Salt
0.3g
Iron
3.8mg
Calcium
86.6mg
Calories
557
Fat
28.3g
Saturates
5.7g
Protein
33g
Carbs
44.4g
Sugars
8.2g
Fibre
7.9g
Salt
0.3g
Iron
3.8mg
Calcium
86.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) bake function. Line a large roasting tray with baking paper.
- Peel the potato and carrots, then cut into small cubes.
- In a small bowl mix together the tomato paste, garlic infused oil, smoked paprika and water. Place the chicken drumsticks in a large bowl, pour over the tomato paste mixture, and mix until the chicken is well coated. Season generously with salt and pepper.
- Place the potato and carrot into the roasting tray, drizzle in olive oil, sprinkle with oregano, and season well with salt and pepper. Mix until they are evenly coated in oil. Then add the chicken drumsticks onto the tray.
- Place in the oven and bake for 30 minutes. While it bakes cut the broccoli into small florets and drizzle in a little bit of olive oil.
- After 30 minutes turn the chicken and veggies. Then add the broccoli florets on top and the whole tomatoes to the corner of the pan (we brushed ours with a little bit of oil).
- Pop back into the oven and roast for another 20 to 25 minutes until the veggies are crispy, the tomatoes have blistered, and the chicken is golden and the juices run clear.
- Remove from oven and serve immediately. Season with extra salt and pepper as needed.
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.
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
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.
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: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
