Low FODMAP Spicy Chicken Drumsticks with Roast Veggies

Ingredients

MAKE GLUTEN FREE

Servings:

Roast Veggies

700   potato
240   Japanese pumpkin (Kabocha squash or Buttercup squash) OR parsnip
1   neutral oil (rice bran, canola, sunflower)
1   salt & pepper

Spicy Chicken Drumsticks

8   chicken drumstick
1.5   pure maple syrup*
2   garlic infused oil*
0.5   ground turmeric*
0.5   yellow mustard powder*
1   ground coriander*
0.25   paprika*
0.25   ground cumin*
0.25   ground cloves*
0.5   black pepper (ground)*

Veggies

180   broccoli (cut into florets)*
240   carrot (peeled & cut into sticks)
120   green beans (cut into bite sized pieces)

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

Equipment

  • medium saucepan
  • roasting tray

Low FODMAP Spicy Chicken Drumsticks with Roast Veggies

Last updated Apr 8th, 2019

PREP IN 15 MIN
COOKS IN 45 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner

These low FODMAP spicy chicken drumsticks have great flavour without tasting too hot! The dish is also great with seasonal low FODMAP veggies if you want to mix it up.

FODMAP notes: Broccoli is considered low FODMAP at  ½ cup to 1 cup serves depending on which part of the broccoli you are eating (Monash, 2017). The amount of broccoli in this recipe is low FODMAP per serve.

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

Ingredients

MAKE GLUTEN FREE

Servings:

Roast Veggies

700   potato
240   Japanese pumpkin (Kabocha squash or Buttercup squash) OR parsnip
1   neutral oil (rice bran, canola, sunflower)
1   salt & pepper

Spicy Chicken Drumsticks

8   chicken drumstick
1.5   pure maple syrup*
2   garlic infused oil*
0.5   ground turmeric*
0.5   yellow mustard powder*
1   ground coriander*
0.25   paprika*
0.25   ground cumin*
0.25   ground cloves*
0.5   black pepper (ground)*

Veggies

180   broccoli (cut into florets)*
240   carrot (peeled & cut into sticks)
120   green beans (cut into bite sized pieces)

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

Equipment

  • medium saucepan
  • roasting tray

Nutrition per serve

    | |
Calories 555
Fat 24.1g
Saturates 5g
Protein 34g
Carbs 52.8g
Sugars 12.9g
Fibre 10.2g
Salt 0.3g
Iron 4mg
Calcium 110mg
Calories 555
Fat 24.1g
Saturates 5g
Protein 34g
Carbs 52.8g
Sugars 12.9g
Fibre 10.2g
Salt 0.3g
Iron 4mg
Calcium 110mg
Calories 555
Fat 24.1g
Saturates 5g
Protein 34g
Carbs 52.8g
Sugars 12.9g
Fibre 10.2g
Salt 0.3g
Iron 4mg
Calcium 110mg
    | | |
  1. Preheat the oven to 180ºC  (350ºF) on bake function. Peel and cut the potato and pumpkin (or parsnip) into pieces before placing in a roasting dish. Drizzle in neutral oil and toss so the veggies are well coated. Season with salt and pepper. Then prep the chicken drumsticks.
  2. In a small bowl mix together the maple syrup and garlic infused olive oil. In another bowl mix together the dried spices (ground coriander, turmeric, yellow mustard powder, paprika, cumin, ground cloves, and black pepper). Oil the bottom of a roasting dish and place the chicken drumsticks in it. Drizzle the maple syrup and olive oil over the chicken and rub it in. Then sprinkle the top of the chicken drumsticks with the spice mixture until they are well coated. You may have some spice mixture left over and that’s ok.
  3. Then bake the chicken drumsticks and roast veggies and for about 45 minutes, until the veggies are crispy and the chicken is cooked through. Toss the veggies once or twice while cooking.
  4. Prep the carrots, broccoli and green beans by cutting them into small pieces. Ten minutes before serving dinner put a medium sized pot of water on to boil. Then blanche the veggies for 2 to 3 minutes until they are brightly coloured and tender.
  5. Serve the chicken drumsticks with the roast potatoes and veggies.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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 use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Broccoli is low FODMAP in 1 cup serves according to Monash University. Just avoid larger serves 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.

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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