one-pan low fodmap chicken and vegetable bake

One-Pan Low FODMAP Chicken and Vegetable Bake Recipe

Ingredients

To prepare a delicious one-pan low FODMAP chicken and vegetable bake, you’ll need the following ingredients:

• For the Chicken:

  • 4 boneless, skinless chicken thighs or breasts
  • 2 tablespoons garlic-infused olive oil (ensure it’s low FODMAP)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste

• For the Vegetables:

  • 1 medium zucchini, sliced into rounds
  • 1 bell pepper (red or yellow), cut into strips
  • 1 medium carrot, sliced into rounds
  • 1 cup green beans, trimmed
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Optional: 1 teaspoon Italian seasoning

Instructions

Step 1: Preheat and Prepare

Preheat your oven to 400°F (200°C). This ensures that the chicken and vegetables will bake evenly.

Step 2: Marinate the Chicken

In a bowl, combine garlic-infused olive oil, dried thyme, dried rosemary, smoked paprika, salt, and pepper. Add the chicken pieces and coat them thoroughly with the marinade. It is advisable to let the chicken marinate for at least 15-30 minutes. This step enhances the flavor and ensures tenderness.

Step 3: Prepare the Vegetables

While the chicken marinates, wash and chop the vegetables. Place the zucchini, bell pepper, carrot, green beans, and cherry tomatoes in a large mixing bowl. Drizzle with regular olive oil, sprinkle Italian seasoning, if using, and add salt and pepper. Toss the vegetables to ensure they are evenly coated.

Step 4: Arrange in the Baking Dish

In a large baking dish or a sheet pan, arrange the marinated chicken pieces in the center. Surround the chicken with the prepared vegetables, ensuring everything is evenly spaced for optimal cooking.

Step 5: Bake

Place the baking dish in the preheated oven and bake for 30-35 minutes. The chicken should reach an internal temperature of 165°F (74°C), and the vegetables should be tender yet slightly crispy. If the chicken is browning too quickly, you can cover the dish with foil for the last 10 minutes of baking.

Step 6: Serve

Once cooked, remove the baking dish from the oven and let it sit for about five minutes before serving. This allows the juices to redistribute, resulting in juicier chicken. Serve warm, either as a standalone meal or alongside a low FODMAP side like quinoa or brown rice.

Nutritional Information

This one-pan low FODMAP chicken and vegetable bake is not only flavorful but also packed with nutrients:

• Calories: Approximately 350 per serving
• Protein: 30g
• Carbohydrates: 15g
• Dietary Fiber: 4g
• Fat: 20g

Tips for Customization

While this recipe is designed to be low FODMAP, you can customize it further based on your preferences:

• Vegetable Swaps: Feel free to substitute vegetables according to your taste. Low FODMAP alternatives include spinach, kale, or potatoes.
• Herbs and Spices: Experiment with different herbs and spices, such as basil, cilantro, or cumin, to enhance the flavor profile.
• Adding Grains: For additional texture, consider adding cooked quinoa or brown rice before baking. Just remember to adjust the liquid elements accordingly.

Storage and Reheating

Leftovers can be stored in an airtight container in the refrigerator for up to three days. To reheat, place the dish back into the oven at 350°F (175°C) for about 15-20 minutes or until heated through. You can also microwave individual portions for a quicker meal.

Benefits of a Low FODMAP Diet

The low FODMAP diet is specifically designed to alleviate symptoms of irritable bowel syndrome (IBS) and similar digestive disorders. Here are some benefits:

1. Digestive Relief: Many people with IBS find significant relief from bloating, gas, and abdominal pain.
2. Improved Gut Health: Reducing high FODMAP foods helps in restoring a balanced gut microbiome.
3. Enhanced Energy Levels: By avoiding certain trigger foods, many individuals experience a boost in overall energy.

Conclusion

No matter your dietary needs, this one-pan low FODMAP chicken and vegetable bake is a simple yet flavorful dish. With its uncomplicated preparation and delightful taste, it is perfect for busy weeknight dinners or meal prepping for the week ahead. Enjoy a nutritious meal that aligns with your dietary preferences while pleasing the taste buds.