Lemony Butter Chicken Thighs and Mashed Yukon Potatoes (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

Tender chicken with a buttery lemon sauce over creamy mashed potatoes. I mean really, what’s not to love? This recipe is simple to make and can easily be halved or doubled to accommodate a larger or smaller group. Serve it with my simple green salad with lemon Dijon vinaigrette or my Heirloom Tomato Salad for a perfect combination.

Ingredients: Chicken

2 tablespoons garlic-infused olive oil

3 tablespoons butter

8 boneless skin-on chicken thighs (skinless is also ok)

One bunch green onions, green part only, chopped

1 cup chicken broth (I used Gourmend low FODMAP Chicken broth)

Juice and zest of 1 lemon approximately 1/2 cup juice

1/2 cup capers rinsed

1/4 teaspoon each, or any combination of dry thyme, basil, parsley, or dill

1 tablespoon fresh tender herbs finely chopped (parsley, thyme, basil, dill, etc.) optional for serving

Kosher salt and black pepper to taste

Ingredients: Mashed Potatoes

4 Yukon Gold potatoes (peeled and chopped into 2 inch chunks)

1/2 stick butter sliced or cubed so it melts more rapidly

1/2 cup lactose-free half and half, whole milk, or heavy cream (warmed)

Kosher salt and black or white pepper to taste (white pepper keeps your potatoes sparkly white if you like them that way)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt. Cover the dish with plastic wrap and refrigerate until ready to use or at least 4 hours before cooking.

(2) Prepare: the potatoes Peel and chop your potatoes into approximately equal chunks. Keep them on the larger side so the potatoes don’t absorb too much liquid.

(3) Cook the potatoes: Place potato chunks in a large pot of generously salted water and bring to a boil. Reduce the heat so the water keeps gently boiling and cook until your potatoes can be easily pierced with a fork. Depending on the size of your potato chunks, this should take about 10 minutes. Meanwhile, you can start cooking the chicken. See directions below.

(4) Drain the potatoes: Drain the water off the potatoes and return the pot to the burner to cook for a minute or two to evaporate any remaining water.

(5) Mash the potatoes: Add butter chunks and about half the warmed half and half, whole milk or cream. Begin mashing your potatoes with a hand masher, a fork, or if you prefer you can mash them in a stand mixer — just be careful not to over mix or they’ll become gluey. Add more half and half, whole milk or cream as needed to achieve your desired consistency.

(6) Finish: Taste and add salt and pepper to your preference. Transfer to a warmed serving bowl, cover, and keep warm until ready to serve.

(7) Cook the chicken: In a large skillet over medium-high heat, melt together the olive oil and 1 tablespoon of the butter. Add the chicken, skin side down, and sprinkle with fresh pepper. Cover and allow to brown for 6-7 minutes. Flip the chicken, season with salt and pepper, and cook for another 6 - 7 minutes. Remove the chicken from the pan and cover to keep warm.

(8) Prepare the sauce: Add the green onions, and saute briefly. Then pour in the chicken stock, lemon juice, and zest. Allow the sauce to come to a simmer then simmer for 5 minutes.

(9) Finish: Add the capers and dry herbs, the remaining 2 tablespoons of butter and stir until the butter melts. Add the chicken back to the pan and continue to simmer until the chicken is cooked through and the sauce has reduced a little (about 5 minutes). If the sauce reduces too much before your chicken is cooked through, you can add more chicken broth to the pan.)

(10) Plate and serve: Put a scoop of mashed potatoes on the plate and make a well in the center. Drizzle with the lemony pan sauce. Add the chicken and drizzle again. Sprinkle with chopped fresh herbs (if using). Serve with one of my fresh green salads for a perfect meal!

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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