slow cooker low fodmap chicken and carrots

Slow Cooker Low FODMAP Chicken and Carrots Recipe

Ingredients

• 1.5 lbs boneless, skinless chicken thighs
• 4 large carrots, peeled and sliced
• 1 cup low-sodium chicken broth
• 1 tablespoon garlic-infused olive oil (ensure it’s FODMAP-friendly)
• 2 teaspoons dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon salt (or to taste)
• ½ teaspoon black pepper
• ½ teaspoon paprika
• 1 tablespoon apple cider vinegar
• 1 bay leaf
• Fresh parsley for garnish (optional)

Nutritional Benefits

This slow cooker low FODMAP chicken and carrots dish provides a wholesome meal without triggering digestive discomfort. The chicken thighs are an excellent source of protein, while carrots add an array of vitamins and minerals, including vitamin A, vitamin K, and potassium. This low FODMAP recipe is designed for those dealing with dietary sensitivities, making it digestively friendly.

Preparing Your Slow Cooker

Before beginning, ensure your slow cooker is clean and ready to use. Select a size appropriate for the recipe; a 3 to 6 quart slow cooker works well for this meal.

Step-by-Step Instructions

1. Prepare the Ingredients: Start by washing and peeling the carrots. Slice them into even rounds, ensuring they will cook evenly.

2. Sauté Aromatics: In a small skillet, heat the garlic-infused olive oil over medium heat. This step is optional but enhances the flavor profile. Add the sliced carrots to the skillet for about 3-5 minutes, stirring occasionally until they begin to soften. This also allows the oil to absorb the flavor of garlic without including actual garlic in the dish.

3. Season the Chicken: Season the chicken thighs on both sides with salt, pepper, thyme, rosemary, and paprika. This can be done directly in the slow cooker or in a separate bowl for easier cleanup.

4. Layer Ingredients in the Slow Cooker: Place the seasoned chicken thighs at the bottom of the slow cooker. Add the sautéed carrots on top, ensuring even distribution for uniform cooking.

5. Add Liquids and Bay Leaf: Pour the low-sodium chicken broth and apple cider vinegar over the chicken and carrots. The added acidity from the vinegar balances the dish, enhancing the flavors. Place the bay leaf on top (remove before serving).

6. Set Your Slow Cooker: Cover and cook on low for 6-8 hours or high for 3-4 hours, depending on your schedule. The low cooking temperature allows the flavors to meld beautifully, resulting in tender chicken and flavorful carrots.

7. Check for Doneness: After cooking, check that the chicken is fully cooked (should reach an internal temperature of 165°F). If desired, shred the chicken directly in the slow cooker using two forks for easier serving.

8. Serving Suggestions: Serve this dish alongside a gluten-free grain like quinoa or on a bed of steamed low FODMAP vegetables such as zucchini or green beans. Garnish with fresh parsley for a pop of color and added freshness.

Tips for Meal Prep

• Bulk Cooking: This recipe is perfect for meal prepping. Prepare a double batch and refrigerate or freeze individual portions for quick reheating throughout the week.

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. When reheating, ensure the dish reaches 165°F.

Variations to Consider

• Vegetable Add-ins: If you want to include more vegetables, consider adding parsnips or bell peppers, both of which are low FODMAP-friendly.

• Herb Changes: Experiment with other herbs like basil or dill, depending on personal preference and to keep the flavor dynamic.

• Spice it Up: If heat is your thing, add a pinch of cayenne pepper or red pepper flakes to the seasoning for a spicy kick.

Nutritional Information

Approximate values per serving (based on 4 servings):

• Calories: 350
• Protein: 30g
• Fat: 10g
• Carbohydrates: 30g
• Fiber: 3g

Other Low FODMAP Dishes to Explore

This recipe is part of a delicious array of low FODMAP meal options. Consider trying slow cooker beef stew or a low FODMAP chili, both offering rich flavors and satisfying meals without digestive discomfort.

Importance of a Low FODMAP Diet

Following a low FODMAP diet can be beneficial for individuals suffering from Irritable Bowel Syndrome (IBS) or other digestive issues. FODMAPs are fermentable carbohydrates that can lead to gas, bloating, and other gastrointestinal discomforts. By focusing on meals like slow cooker low FODMAP chicken and carrots, you can enjoy flavorful, home-cooked goodness while managing your dietary needs effectively.

Conclusion

With its ease of preparation and ability to deliver a warm, hearty meal, this slow cooker low FODMAP chicken and carrots recipe is a must-try for individuals looking for gut-friendly, flavorful options. Perfect for weeknight dinners or meal prepping, it addresses both nutritional needs and flavor without compromise.