Low FODMAP Spicy Chicken Drumsticks with Roast Veggies
Low FODMAP Spicy Chicken Drumsticks with Roast Veggies
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.
Ingredients
Make gluten freeRoast Veggies
Spicy Chicken Drumsticks
pure maple syrup
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.
yellow mustard powder
Gluten Free
ground cumin
Gluten Free
Veggies
broccoli (cut into florets)
FODMAP
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- Preheat the oven to 180ºC (350ºF) on bake function. Peel and cut the potato and pumpkin (or sweet potato) 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.
- 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.
- 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.
- 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.
- Serve the chicken drumsticks with the roast potatoes and veggies.
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
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 she f... Read more
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