Low FODMAP Yummy Paprika Chicken Traybake

Ingredients

MAKE GLUTEN FREE

Servings:

CHICKEN TRAYBAKE

8   chicken drumstick
3   tomato paste
2   garlic infused oil*
1.5   water
1.5   smoked paprika*
1   salt & pepper
700   potato (peeled & cut into cubes)
2   carrot (peeled & cut into chunks)
2   olive oil
0.5   dried oregano*
140   broccoli (cut into florets)*
4   medium vine tomato

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

Low FODMAP Yummy Paprika Chicken Traybake

Last updated Sep 15th, 2020

PREP IN 15 MIN
COOKS IN 50 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner

Traybakes, where have you been my whole life! This low FODMAP yummy paprika chicken traybake is the PERFECT option for busy weeknights or day where you really can’t be bothered cooking.

Think golden juicy chicken drumsticks, juicy blistered tomatoes, and crunchy roast veggies. All smothered in a delicious coating of garlic infused oil, smoked paprika and tomato paste.

This recipe is one for your weekly rotation and only requires 15 minutes of hands-on time.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

CHICKEN TRAYBAKE

8   chicken drumstick
3   tomato paste
2   garlic infused oil*
1.5   water
1.5   smoked paprika*
1   salt & pepper
700   potato (peeled & cut into cubes)
2   carrot (peeled & cut into chunks)
2   olive oil
0.5   dried oregano*
140   broccoli (cut into florets)*
4   medium vine tomato

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

Nutrition per serve

    | |
Calories 559
Fat 28.3g
Saturates 5.7g
Protein 33.1g
Carbs 44.9g
Sugars 8.5g
Fibre 8.1g
Salt 0.3g
Iron 3.9mg
Calcium 88mg
Calories 559
Fat 28.3g
Saturates 5.7g
Protein 33.1g
Carbs 44.9g
Sugars 8.5g
Fibre 8.1g
Salt 0.3g
Iron 3.9mg
Calcium 88mg
Calories 559
Fat 28.3g
Saturates 5.7g
Protein 33.1g
Carbs 44.9g
Sugars 8.5g
Fibre 8.1g
Salt 0.3g
Iron 3.9mg
Calcium 88mg
    | | |
  1. Preheat the oven to 200ºC (390ºF) bake function. Line a large roasting tray with baking paper.
  2. Peel the potato and carrots, then cut into small cubes.
  3. In a small bowl mix together the tomato paste, garlic infused oil, smoked paprika and water. Place the chicken drumsticks in a large bowl, pour over the tomato paste mixture, and mix until the chicken is well coated. Season generously with salt and pepper.
  4. Place the potato and carrot into the roasting tray, drizzle in olive oil, sprinkle with oregano, and season well with salt and pepper. Mix until they are evenly coated in oil. Then add the chicken drumsticks onto the tray.
  5. Place in the oven and bake for 30 minutes. While it bakes cut the broccoli into small florets and drizzle in a little bit of olive oil.
  6. After 30 minutes turn the chicken and veggies. Then add the broccoli florets on top and the whole tomatoes to the corner of the pan (we brushed ours with a little bit of oil).
  7. Pop back into the oven and roast for another 20 to 25 minutes until the veggies are crispy, the tomatoes have blistered, and the chicken is golden and the juices run clear.
  8. Remove from oven and serve immediately. Season with extra salt and pepper as needed.

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.

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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More