Low FODMAP Cozy Chicken Casserole
Low FODMAP Cozy Chicken Casserole
Say hello to our low FODMAP cozy chicken casserole. This heart-warming dish is perfect for nights when you’re craving a comforting, home-cooked meal.
It combines tender chicken thighs with sweet roast veggies in a yummy mustard maple sauce.
Easy swaps: You can swap the sweet potato for Japanese/Kabocha pumpkin (also called buttercup or Kent squash). If you don’t like parsnip, then you can switch in potato.
Ingredients
Make gluten freeSEASONED CHICKEN
leek (green leaves only, finely sliced)
FODMAP
CASSEROLE
sweet potato or Japanese/Kabocha/Kent/Buttercup squash (peeled & cut into bite-sized pieces)
FODMAP
garlic infused oil
FODMAP
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.
gluten free all purpose flour
FODMAP
low FODMAP chicken stock/vegetable stock
FODMAP
dijon mustard
FODMAP
pure maple syrup
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Preheat the oven to 180ºC (355ºF) fan forced. Grease a large casserole dish.
- Finely chop the green leek leaves and place to one side for later.
- Peel and slice the parsnip carrot, sweet potato/pumpkin into small pieces, then place in a large bowl. Drizzle over the garlic infused oil, sprinkle over the flour, and season heavily with salt and pepper. Mix well, then transfer into the casserole dish.
- Mix the chicken stock, dijon mustard and maple syrup in a small bowl or jug, then pour over the casserole.
- Place the casserole dish in the oven so the veggies can start to cook while you prep the chicken (put a timer on for 30 minutes).
- Heat a large frypan over medium-high heat. Add the olive oil. Once the pan is hot, add the chicken thighs and sear for 3-4 minutes per side until lightly golden (they don’t need to be cooked through). Add the leek to the frypan during the last minute of cooking.
- Place the chicken and leek to one side.
- Once the 30 minute timer goes off, transfer the chicken and leek to the casserole dish (we nestled the chicken on top of the veggies). Then sprinkle the thyme over the casserole ingredients.
- Place the casserole back in the oven and bake for 10 minutes. Chop the spinach while the casserole bakes. After 10 minutes, add the spinach to the casserole dish. Then bake for a further 10-15 minutes until the vegetables are soft and the chicken is lightly golden.
- At this stage, the sauce should have thickened. If the sauce hasn’t thickened, add 1-2 tsp of cornflour/starch into 2 tbsp of cold water and stir through the casserole sauce. Allow to cook for a further five minutes. Then serve the low FODMAP cozy chicken casserole warm.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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
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