Low-FODMAP Sheet Pan Tahini Chicken with Potatoes and Green Beans
Sweet, savory, and full of flavor. This low-FODMAP recipe for Sheet Pan Tahini Chicken with Potatoes and Green Beans is an easy weeknight dinner. IBS-friendly and gluten-free.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Entree, Dinner
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
- Baking spray
- 1 tablespoon grated fresh ginger
- 1 tablespoons sesame oil
- 1 & 1/2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 2 tablespoons pure maple syrup
- 2 tablespoons tahini*
- 2 teaspoons garlic-infused oil*
- 2 tablespoons, plus 2 teaspoons olive oil; divided
- 1 pound Yukon gold potatoes, cubed*
- 2 medium carrots (130g), cut into coins
- 1 & 1/2 teaspoons Kosher salt; divided
- 300g green beans, trimmed*
- 1 and 1/2 pounds (24 ounces) boneless, skinless chicken breast tenders
- Toasted sesame seeds, for garnish
Instructions
- Preheat oven to 425F and coat a large sheet pan with baking spray
- In a medium bowl, whisk together the ginger, toasted sesame oil, rice vinegar, soy sauce, maple syrup, tahini, garlic-infused oil, and 2 teaspoons olive oil
- Lay the chicken breasts on a shallow plate, and pat dry. Scoop half the tahini sauce over the chicken (about 2 tablespoons), then rub the sauce into the tenders. Place in the fridge to marinate
- On a large-rimmed baking sheet, place potatoes and carrots. Drizzle with 1 tablespoon olive oil and sprinkle with 1/2 teaspoon salt
- Place pan in oven and roast, stirring once, until the potatoes are starting to brown, about 20-25 minutes
- Once potatoes are lightly brown, remove the pan from the oven
- Move the potatoes and carrots to one third of the pan and place the green beans on one third and the tahini-coated chicken on the final third
- You can also disperse everything around the pan
- Sprinkle the green beans with remaining 1 teaspoon salt and drizzle with the remaining 1 tablespoon of oil
- Replace in oven, and roast until the chicken is almost cooked through, about 15-20 minutes more
- Remove pan and brush the remaining marinade over all the pan contents and turn setting to broil. Return pan to oven and let the chicken brown for about 2 minutes
- Serve hot, garnished with toasted sesame seeds
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using available data at time of posting
- Equipment: large-rimmed sheet pan
- For green beans, 75g is one low-FODMAP serving (maximum 95g)
- Potatoes and carrots are naturally low in FODMAPs. You can substitute baby potatoes for the yellow ones if you prefer
- Infused oils contain the flavor but NOT FODMAPs. The carbohydrates are not dissolved in the oil base, so you don’t have the tummy ache!
