Low FODMAP Cozy Chicken Casserole
Ingredients
MAKE GLUTEN FREEServings:
SEASONED CHICKEN
600
boneless chicken thighs (skin removed)
2
olive oil
1
salt & pepper
80
leek (green leaves only, finely sliced)*
CASSEROLE
300
parsnip
300
carrot
240
sweet potato (or Japanese/Kabocha/Kent/Buttercup squash)*
1.5
garlic infused oil*
3
gluten free all purpose flour*
375
low FODMAP chicken stock/vegetable stock*
1
dijon mustard*
1
pure maple syrup*
1
salt & pepper
0.5
dried thyme*
90
English spinach (roughly chopped)
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
SEASONED CHICKEN
600
boneless chicken thighs (skin removed)
2
olive oil
1
salt & pepper
80
leek (green leaves only, finely sliced)*
CASSEROLE
300
parsnip
300
carrot
240
sweet potato (or Japanese/Kabocha/Kent/Buttercup squash)*
1.5
garlic infused oil*
3
gluten free all purpose flour*
375
low FODMAP chicken stock/vegetable stock*
1
dijon mustard*
1
pure maple syrup*
1
salt & pepper
0.5
dried thyme*
90
English spinach (roughly chopped)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
436
Fat
11.5g
Saturates
1.8g
Protein
38.3g
Carbs
45.7g
Sugars
14g
Fibre
8.6g
Salt
0.8g
Iron
3.7mg
Calcium
142mg
Calories
436
Fat
11.5g
Saturates
1.8g
Protein
38.3g
Carbs
45.7g
Sugars
14g
Fibre
8.6g
Salt
0.8g
Iron
3.7mg
Calcium
142mg
Calories
436
Fat
11.5g
Saturates
1.8g
Protein
38.3g
Carbs
45.7g
Sugars
14g
Fibre
8.6g
Salt
0.8g
Iron
3.7mg
Calcium
142mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
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.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Check your mustard does not contain onion or garlic powder.
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.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
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: 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
