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Low-FODMAP & Gluten-free Baked Huli Huli Chicken Thighs

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Succulent, sweet, and so tasty.  Baked Huli Huli Chicken Thighs are a Hawaiian specialty that will be a family favorite in your home.  Low-FODMAP, gluten-free, dairy-free, and good for your tummy. 

Ingredients

Scale

  • 40 ounces boneless, skinless chicken thighs (can also use chicken breasts
  • 1/2 cup canned pineapple juice (about 120g), without sugar*
  • 1/4 cup, plus 2 tablespoons soy sauce*
  • 1/4 cup, plus 2 tablespoons brown sugar
  • 6 tablespoons ketchup*
  • 1 teaspoon ground ginger
  • 1 tablespoon garlic-infused oil*
  • 1 tablespoon cornstarch
  • 4–6 pineapple rings (about 75g each), fresh, or canned in juice* 
  • 3 scallions, green tips only
  • Baking spray

Instructions

  • Preheat the oven to 375F and spray a 9 by 13 inch casserole dish with baking spray
  • Place the chicken thighs in a single layer into a 13×9-inch baking dish
  • In a medium saucepan, whisk together your pineapple juice, soy sauce, brown sugar, ketchup, ginger, garlic-infused oil, and cornstarch
  • Heat over medium heat, stirring constantly until it starts to thicken (about 5-7 minutes)
  • Taste sauce, if too salty for you, then add 1-3 tablespoons water (to preference)
  • Remove from the heat.  You will have about 1 cup of sauce.  If necessary, strain any cornstarch lumps
  • Remove 1/4 cup of the sauce, then pour the rest over the chicken
  • Place in your preheated oven for 30-40 minutes until it is cooked through (meat thermometer reads 165F)
  • Remove from oven and increase temperature to broil
  • Place pineapple rings over the chicken, then brush the 1/4 cup sauce over the pineapple
  • Replace the chicken for about 2-3 minutes (watch so it doesn’t burn)
  • Garnish with fresh scallions
  • Serve chicken with steamed rice or quinoa, and your preferred low-FODMAP sides
    • You will have lots of sauce in the pan to spoon over your side dishes!

Notes

  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients at time of posting.  However, if you are sensitive to ketchup, or soy sauce, then minimize the amount of the sauce you serve over your chicken
  • You can use the juice from your can of pineapple-in-juice,  if not enough, then I suggest using purchased CANNED pineapple juice (no added sugar)
  • I prefer fresh pineapple for the ring garnish, but canned may be easiest.  For pineapple, you may enjoy up to 300g per serving of fresh fruit.  For canned pineapple-in-juice, one serving is 97g
  • Pineapple juice alone has not been FODMAP tested. I utilized the FODMAP level for canned pineapple-in-juice as a guideline, but allocated the 120g for this recipe at 2 servings. If you are concerned about the amount of total pineapple in the recipe, then I suggest omitting the pineapple rings from the garnish
  • Infused oils contain the flavor but not the FODMAPs!  Learn more in my Top 11 Tips & Tricks for the low-FODMAP diet
  • Ketchup is low-FODMAP in 13g servings (about 3/4 tablespoon).  For a larger serving, use my Low-FODMAP Ketchup recipe
  • If necessary, check to ensure your soy sauce is gluten-free.  2 tablespoons of soy sauce is one low-FODMAP serving

Find it online: https://rachelpaulsfood.com/low-fodmap-gluten-free-baked-huli-huli-chicken-thighs/

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