Homemade Low FODMAP Chicken Gravy

Ingredients

MAKE GLUTEN FREE

Makes 12 servings

Homemade Chicken Gravy

240   carrot
120   leek (green leaves only, finely chopped)*
5   fresh bay leaf
5   fresh sage leaf
4   fresh rosemary
8   chicken wings
4   corn starch (dissolved in cold water)*
1   olive oil
1   salt & pepper
1500   water (boiling)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting tray
  • large mixing bowl
  • fine mesh sieve

Homemade Low FODMAP Chicken Gravy

Last updated Apr 8th, 2019

PREP IN 5 MIN
COOKS IN 1 hour 35 MIN
SERVES 12

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Condiments, Dinner, Side Dishes

I really miss gravy and it is hard to find instant packets of gravy that don’t contain high FODMAP ingredients. So I have created a low FODMAP recipe for safe and tasty homemade gravy. It also freezes well, which means you can divide it into portions and use it at a later date.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

SERVES 12

Homemade Chicken Gravy

240   carrot
120   leek (green leaves only, finely chopped)*
5   fresh bay leaf
5   fresh sage leaf
4   fresh rosemary
8   chicken wings
4   corn starch (dissolved in cold water)*
1   olive oil
1   salt & pepper
1500   water (boiling)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting tray
  • large mixing bowl
  • fine mesh sieve

Nutrition per serve

    | |
Calories 43
Fat 1.3g
Saturates 0.3g
Protein 0.8g
Carbs 7.6g
Sugars 1.4g
Fibre 1.5g
Salt 0g
Iron 0.9mg
Calcium 42.6mg
Calories 43
Fat 1.3g
Saturates 0.3g
Protein 0.8g
Carbs 7.6g
Sugars 1.4g
Fibre 1.5g
Salt 0g
Iron 0.9mg
Calcium 42.6mg
Calories 43
Fat 1.2g
Saturates 0.2g
Protein 0.6g
Carbs 7.7g
Sugars 1.3g
Fibre 1.5g
Salt 0g
Iron 0.8mg
Calcium 42.1mg
    | | |
  1. Preheat the oven to 200ºC (390ºF) bake function. Break open the chicken wings, place them on a solid chopping board and bash the bones up using the end of a rolling pin (this helps release more of the flavour). Toss the chicken wings, carrots, leek tips, and herbs in a solid roasting dish. Drizzle with olive oil, season with salt and pepper, and mix all the ingredients together well. Cook for 1 hour or until the meat is tender.
  2. Remove from the oven and place the roasting dish on a stove element over low heat. Use a potato masher to grind and smash the ingredients together. Then add the hot water, turn up the heat to high and boil for 10 minutes.
  3. Then turn down the heat. Dissolve the corn starch in a small amount of warm water. Then stir through the gravy. Allow the gravy to simmer for 25 minutes or until it reaches the thickness you want. Check the taste and add generous amounts of salt and pepper as needed.
  4. Then push the gravy through a sieve and into a large bowl. You want to really push it through the sieve so you get as much flavour as possible.
  5. You can serve the gravy straight away with your planned meal, or you can freeze it and use at a later date.
  6. To reheat the gravy place it in a saucepan over low heat and allow it to heat through.

Buying Tips

Check that the cornflour (corn starch) is made from maize and not wheat.

Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

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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: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More