Low-FODMAP Sheet Pan Asian Ginger and Lemon Chicken; Gluten-free, Dairy-free
A low-FODMAP & gluten-free recipe for Sheet Pan Asian inspired Ginger and Lemon Chicken. Succulent chicken in a savory and sweet sauce.
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Entree
- Method: Bake
- Cuisine: Asian
- Diet: Gluten Free
Ingredients
Scale
- 1/2–1 tablespoon crushed red pepper flakes (optional)*
- 1 inch piece fresh ginger, finely chopped or grated
- 6 tablespoons soy sauce (gluten-free, if necessary)
- 3 pounds bone-in, skin-on chicken thighs (about 6 pieces)
- 3 tablespoons olive oil; divided
- 1 lemon, zested then sliced into rings
- 2 teaspoons onion or shallot infused oil
- 2 tablespoons maple syrup or light corn syrup*
- 2 tablespoons green scallion tips (not the bulbs), chopped
- 1 teaspoon each of salt and pepper, plus to taste
- 300g baby bok choy leaves
- Baking spray
Instructions
- Preheat the oven to 400°F, place rack in center of oven
-
- Note: Ovens vary. If you oven runs hot you may need to reduce the cooking time or adjust the temperature
- Prepare your ingredients, if not done already (chop ginger, zest lemon, etc)
- In a small bowl, combine the crushed red pepper flakes, if using, with the ginger and soy sauce to create the marinade
- Spray large, rimmed sheet pan with baking spray or rub with oil
- You will want a pan or casserole dish large enough not to crowd the pieces
- Pat chicken pieces dry and arrange them on the pan, leaving about 1 inch between pieces. Rub 1 tablespoon of oil on the chicken skin
- Spoon/brush the marinade over the chicken then pour marinade in pan. Add the lemon rings to the pan around the pieces
- Place in oven and roast, basting after 20 min, until the chicken is tender, about 30 to 35 minutes
- Remove the chicken from the oven and tip the pan into a small saucepan to catch the juices, then return it to the oven
- To the saucepan with the pan juices, add the onion infused oil, syrup, lemon zest and scallion tips
- Cook mixture over medium heat for about 3-5 minutes until it has reduced by a third, stirring frequently
- Toss the bok choy with remaining 2 tablespoons olive oil and season with salt and pepper
- Remove the chicken from the oven. Lay the bok choy between the pieces of chicken and pour the cooked sauce evenly over top of everything in the pan
- Replace baking sheet to oven for about 5-10 minutes, or until internal temperature runs 165F and the bok choy is tender
- Rest for 5 minutes before serving (the chicken will continue cooking on the pan)
- Serve with your favorite Low-FODMAP Rice, potatoes or additional vegetables
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting
- Equipment: Large rimmed sheet pan; I used 13 inch by 18 inch (or can use a casserole dish)
- For soy sauce, 2 tablespoons is one low-FODMAP serving
- Infused oils have the flavor, but not the FODMAPs! You can enjoy infused oils on a low-FODMAP diet (read about this here)
- Read about low-FODMAP sugars: Is Sugar Low-FODMAP? Dr. Rachel talks Sugar, Syrups,& Sweeteners and IBS
- If you don’t have bok choy, then you can use large broccoli florets
- 75g is one low-FODMAP serving of bok choy due to sorbitol
- I used 1/2 tablespoon red pepper flakes and I found the meal pretty spicy, my husband did not
