Low FODMAP Spicy Chicken Drumsticks with Roast Veggies
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggies
4
potato (peeled & cut into bite-sized pieces)
2
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato (peeled & cut into bite-sized pieces)
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
2
broccoli (cut into florets)*
2
carrot (peeled & cut into sticks)
1
green beans (cut into bite-sized pieces)
Equipment
- medium saucepan
- roasting tray
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggies
4
potato (peeled & cut into bite-sized pieces)
2
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato (peeled & cut into bite-sized pieces)
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
2
broccoli (cut into florets)*
2
carrot (peeled & cut into sticks)
1
green beans (cut into bite-sized pieces)
Equipment
- medium saucepan
- roasting tray
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
563
Fat
24.2g
Saturates
5g
Protein
34.4g
Carbs
54.7g
Sugars
13.5g
Fibre
10.8g
Salt
0.3g
Iron
4.1mg
Calcium
113.1mg
Calories
563
Fat
24.2g
Saturates
5g
Protein
34.4g
Carbs
54.7g
Sugars
13.5g
Fibre
10.8g
Salt
0.3g
Iron
4.1mg
Calcium
113.1mg
Calories
563
Fat
24.2g
Saturates
5g
Protein
34.4g
Carbs
54.7g
Sugars
13.5g
Fibre
10.8g
Salt
0.3g
Iron
4.1mg
Calcium
113.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
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 use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings 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.
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
