Slow-Cooker Orange-Maple Chicken with Sweet Potatoes; Low-FODMAP, Gluten-free
Love slow cooker recipes? Try tender chicken thighs, slow cooked with sweet potatoes, carrots, and parsnips in an orange maple sauce. Low-FODMAP, IBS-friendly and gluten-free!
- Prep Time: 15 minutes
- Cook Time: 8 hours 15 minutes
- Total Time: 8 hours 30 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Slow-Cooker
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
- Baking spray
- 3 lb boneless, skinless chicken thighs
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 lb (450 grams) 2-3 sweet potatoes, peeled and cut into quarters (or large chunks)*
- 1 medium parsnip, peeled and cut into coins
- 1 medium carrot, peeled and cut into coins
- 1 tablespoon grated orange zest
- 1/2 cup freshly squeezed orange juice (1 large orange)
- 3 tablespoons soy sauce
- 3 tablespoons maple syrup
- 2 teaspoons garlic-infused olive oil*
- 1/2 teaspoon red pepper flakes (optional, adjust to tolerance)*
- 2 tablespoons low-FODMAP flour
- Toasted chopped pecans, and scallion tips, optional for garnish
Instructions
- Sprinkle chicken with salt and pepper
- Spray your slow cooker with baking spray, then place the sweet potatoes, carrots, parsnips and chicken inside
- Whisk together orange zest, orange juice, soy sauce, maple syrup, infused oil, and red pepper flakes
- Pour this mixture over the chicken
- Cover and cook on high for 4 hours, or low for 8 hours, until chicken is cooked through and potatoes are tender. Taste sauce, and add seasoning to taste
- Scoop out a 1/2 cup of the broth, and mix the flour in to thicken
- Pour the thickened sauce back into the slow-cooker, and allow to cook about 15 minutes longer
- Serve, alongside steamed rice, quinoa, or a side salad, topped with toasted pecans, and scallion tips
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP, based on available data at time of posting
- Sweet potatoes are low-FODMAP in 75 gram servings per Monash, and FODMAP-free per FODMAP Friendly.
- Chop your sweet potatoes into slightly larger chunks, that way they will not get mushy with cooking
- Oranges are low-FODMAP in 1/3 cup for fresh juice, 5 g for fresh zest
