Low FODMAP Sweet Chilli Chicken Traybake
Low FODMAP Sweet Chilli Chicken Traybake
We love easy dinner recipes and this sweet chilli chicken traybake has been a hit with the family. It features lightly spiced chicken, tender roast veggies and a super simple sweet chilli mayo. This recipe requires about 20 minutes of hands-on time then your oven will do all the hard work for you.
Note on sweet chilli sauce: Monash University has tested sweet chilli sauce for FODMAPs and it is low FODMAP in 2 tablespoon servings, even if it contains onion and garlic. Please check out the Monash University FODMAP Diet App for more info. The amount used in this recipe is well within low FODMAP recommendations.
Alternative protein option: This dish is also lovely with firm tofu.
Ingredients
Make gluten freeSEASONED CHICKEN
ground cumin
Gluten Free
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.
TRAYBAKE
sweet potato (peeled & cut into bite-sized pieces)
FODMAP
pure maple syrup
FODMAP
grated/crushed ginger
FODMAP
TO SERVE
mayonnaise
Gluten Free
FODMAP
sweet chilli sauce
FODMAP
Gluten Free
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- Preheat the oven to 180ºC (375ºF) fan forced. Line a roasting tray with baking/parchment paper. Peel and cut the potato, carrots and sweet potato into bite-sized pieces. Slice the courgette/zucchini into chunky bite-sized bits, de-seed the capsicum/bell pepper and cut into chunks. Place the vegetables in a bowl.
- In a small glass, mix the oil, maple syrup, ginger and a few grinds of salt and pepper. Pour over the vegetables and toss until they are well coated. Place in the roasting tray in a single layer.
- In a small bowl, mix the smoked paprika, paprika, cumin, chives, garlic infused oil and a couple of grinds of salt.
- Place the chicken thighs in a large bowl. Pour over the marinade and toss until they are well coated (we used tongs to do this). Then, transfer to the roasting tray along with the vegetables - make sure the thighs are not touching each other. If cooking more than two servings, split the vegetables and chicken over two roasting trays so the trays aren’t overcrowded.
- Roast in the oven for 30-40 minutes, until the chicken is cooked through and the vegetables are tender. If using bone-in chicken thighs, give them an extra 15-20 minutes.
- While the veggies and chicken roast, mix together the sweet chilli sauce and mayonnaise. Roughly chop the mint.
- Once cooked, slice the chicken thighs if desired. Add a handful of mint and drizzle in sweet chilli mayo. Enjoy!
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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