One Pan Braised Chicken and Roasted Vegetables (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 - 6 • Ok to make ahead: Step 1

I love a meal that makes the whole house smell delicious while you’re cooking it—and this is one of those meals. Plenty of vegetables mean this is a healthy dish and plenty of leek greens and fresh rosemary means it’s full of flavor too. Cooking it in one pan keeps clean-up to a minimum which is always a plus! Serve it over rice, my Buttery Mashed Yukon Gold Potatoes, polenta, or spaghetti squash to soak up the delicious juices so you don’t miss a drop.

Ingredients

2 tablespoons olive oil

4 - 6 boneless, skin-on chicken thighs or breasts (you can use bone-in chicken but the cooking time will be longer)

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

3 leeks, green part only, cleaned and chopped

4 carrots, chopped

4 celery ribs, chopped

1 pound oyster mushrooms, chopped

3 to 4 sprigs of rosemary, leaves stripped and finely chopped

3 - 4 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

Fresh thyme for serving

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 (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat oven to 350 degrees F. Chop the vegetables. If using chicken breasts and they are very large cut them in half before braising.

(3) Braise the chicken: Heat a large oven-proof skillet or Dutch Oven over medium-high heat. Add the oil and when it’s hot, put the chicken skin side down in the pan. Season with pepper and salt (if you didn’t pre-salt the chicken before cooking). Cook, turning and rotating the pieces as necessary until well browned on both sides, 6 to 8 minutes. Remove to a plate and set aside.

(4) Cook the vegetables: Put the leek greens, carrots, celery, mushrooms, and herbs in the same pan and cook until the vegetables are tender and beginning to brown, 10 to 15 minutes.

(5) Add the chicken and broth: Nestle the chicken thighs among the vegetables, skin side up. Add enough of the stock so the liquid comes about halfway up the thighs. (The amount will depend on the size of your pan.)

(6) Bake: Put the pan in the oven and cook, uncovered, for about 30 minutes for white meat - 40 minutes for dark meat until the meat is just cooked (use an instant-read thermometer to confirm white meat is 165 degrees F or dark meat is 175-180 degrees F). Check the pan occasionally and stir the vegetables if they threaten to brown too much. Add a bit more broth (or water) if it’s getting dry. (If using bone-in chicken, you’ll need to add about 20 minutes to the cooking time. If you don’t have an instant-read thermometer then cut into the chicken and make sure the juices run clear.)

(7) Plate and Serve: Transfer the vegetables to a serving dish. Add the chicken pieces whole or sliced to the top of the vegetables and ladle some of the juice over the top. Garnish with fresh thyme leaves. Serve over rice, my Buttery Mashed Yukon Gold Potatoes, polenta, or spaghetti squash so you don’t miss a drop of the delicious juices.

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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